Fit300
Bodybuilding8 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's break between resuming the program.
Focus on the tempo.
Remember YOU are in control. The effort and intensity you commit will yield the results.
Check your ego at the door and give it everything you got.
A slight caloric surplus is recommended. Along with proper protein intake and adequate sleep for recovery.
Features6 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
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
