8 Week Mass Phase: Training by Sean Cohen in TrainHeroic

Fit300

Coach
Sean Cohen

8 Week Mass Phase

This program is designed to put on mass and strength to get you closer to revealing your inner superhero.

A commitment of (6)six days per week. 

The Program can be repeated, we suggest taking a week break between resuming the program

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Mass Horizontal Push 1

Circuit

A

Warmup 3 Rounds of 10x Shoulder Dislocate 10x DB Front Raise 10x DB Lateral Raise

B1

Bench Press

@ 135 lb

B2

Pull-Up

C

DB Military Press

5 x 10

D

Plank

1 x 5:00

Monday
Mass Squat Focus 1

Circuit

A

2 Rounds of 5x Wall Squats 10x Goblet Squats 10x Air Squats -then- 4 Rounds of 20 steps (10 per side) Lunges 10 Steps forward, 10 Steps Backwards each round

B

Back Squat

6 x 1

C

Sit-up

6 x 12

Circuit

D

Cool Down Uphill walk for 10 min

Tuesday
Cardio Day
Tuesday
Biceps&Triceps&Abs1

Circuit

A

20min Cardio

B1

Barbell Bicep Curl

4 x 8

B2

Seated Incline DB Curls

4 x 12

B3

Hammer Curl

4 x 15

C1

Reverse Grip Bench Press

4 x 8

C2

DB Overhead Tricep Extension

4 x 12

C3

DB Tricep Extension

4 x 15

Circuit

D

4 Rounds of 30sec Weighted Crunch 30sec V ups 30sec Russian Twist 30sec Plank 30sec Rest

Wednesday
Mass Vertical Push 1

Circuit

A

3 Rounds of 10x Shoulder Dislocate -then- 2 Rounds of 30/30 OH Press (30sec work/30sec Rest) Rest in OH Position 2 min Between Sets

B1

DB Front Raise

3 x 10

B2

DB Lateral Raise

3 x 10

B3

DB Reverse Fly

3 x 10

C

DB Military Press

2 x 10

D

Seated Military Press

10 x 5

Circuit

E

Pushup Ladder Feet Elevated 12" or so 10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 Pushups

F

Toes to Bar

10 x 5

Circuit

G

Cool Down 10 min Walk up hill

Thursday
Mass Deadlift 1

Circuit

A

Warmup Windmill Circuit 1 Round of 10x @ No Weight 2 Rounds of 10x @ 25# DB 2 Rounds of 5x @35# DB

B

Single Leg RDL

5 x 4

C

Deadlift

5 x 2

D

Plank

E

Good Morning

@ 135, 95, 45 lb

Circuit

F

Cool Down Walk uphill for 10min

Friday
Biceps&Triceps&Abs1

Circuit

A

20min Cardio

B1

Barbell Bicep Curl

4 x 8

B2

Seated Incline DB Curls

4 x 12

B3

Hammer Curl

4 x 15

C1

Reverse Grip Bench Press

4 x 8

C2

DB Overhead Tricep Extension

4 x 12

C3

DB Tricep Extension

4 x 15

Circuit

D

4 Rounds of 30sec Weighted Crunch 30sec V ups 30sec Russian Twist 30sec Plank 30sec Rest

Friday
Cardio Day
Saturday
Rest Day
8 Week Mass Phase