8 Week Mass Builder

This program is built to help you get jacked without sacrificing athletic performance. To achieve this, we are focusing on an all round approach of building strength, mass & power while utilizing movements that improve athleticism along with conditioning to keep your endurance levels sharp.

Rotating Strength Cycle In this program we are utilizing a rotating strength progression for lower body & total body days to focus on increasing your strength levels greatly in these areas. You will notice you are not following this for upper body days as although strength is still important, hypertrophy (muscle growth) is a greater focus here.

How this works For your main lift on lower body & total body days, you will be rotating each week through a different set/rep scheme.

These are as follows: Week 1: 3 x 3 (The last set should be to complete failure so do 3 or more reps) Week 2: 5 x 5 (The last set should be to complete failure so do 5 or more reps) Week 3: 5/3/1 (1 set of 5, 1 set of 3, 1 set of 1 or more reps to complete failure) Week 4: 10/8/6 (1 set of 10, 1 set of 8, 1 set of 6 or more reps to complete failure) Week 5: Repeat from week 1

The reason for this is to keep your strength progressing and includes a deload week where you lower the intensity to allow for greater strength gains in future.

After you have completed one full cycle (all 4 weeks), The goal is to take the heaviest weight you used for the previous cycle and use it for the greater rep scheme. For example, whatever weight you previously used for 1 rep in week 3, aim to use it for 3 reps in week 5. The weight you previously used for the 3 reps in week 1, use it for 5 reps in week 6. This allows for constant goals / records to aim for.