Mighty Mass
Be Strong KY
Bodybuilding, Powerlifting, Strongman, Strength & ConditioningThis program is designed to build muscle with the intention of improving the squat, bench, deadlifts, and overhead press. This is a great program to run after completing a powerlifting or strongman peaking phase. The plan is broken down into 2 4-week phases with increasing intensity and slight increases in volume. There are options to switch out the accessory work to fit your gym set up. It is recommended to have a good base experience with squat, bench, and deadlift before starting this program.
Prep
A
Squat Stim Warm Up
Bear ISO 30s (heels on wall, point butt bones at wall and push chest away from floor, open upper back) Split Squat ISO on toes 30s each Goblet Squat with Pause at bottom 8 (same position as bear ISO, reach elbows forward) Box Jump 2 x 8 Band-assisted pogo hops 2 x 30 optional: 2 min bike
B
Back Squat
8, 8, 8, MAX @ 57.5 %
C
Leg Press
8 x 8
D
T-Bar Row
3 x 10
E
Leg Extension
3 x 10
F
Weighted Decline Sit Ups
3 x 15
G
Decline Rockback Breathing
1 x 2:00
Prep
A
Press Stim Warm Up
Hanging Hollow 30s (lats engaged, push body behind bar with slight hip tuck) Yoga Push Up with Cross reach (big reach before down dog, move through shoulder blades not neck) Banded Sword Draw 15 each (no shrugging, rotate arm) Rotary Med ball toss 2 x 10 each Banded Tricep Pressdown with power 2 x 15 (head tall, strong lockout)
B
Seated Military Press
8, 8, 8, MAX @ 57.5 %
C
Plate Loaded Chest Press
8 x 8
D
Lat Pulldown
3 x 10
E
Preacher Curl
3 x 10
F1
Cable Curls
3 x 15
F2
One Arm Cable Rear Delt
3 x 15
G
PVC T-Spine Stretch
1 x 2:00
Prep
A
Deadlift Stim Warm Up
Heels on bench hip thrust 20 (head flat and arms pressing into floor) Banded Fire hydrant 15 each (keep butt bones tilted to ceiling with arms pushing away from floor) Single Leg Cable Hinge 10 each (push butt back, keep knee over big toe) Double Broad Jump 2 x 5 Med ball slam 2 x 8 (stand on box to make you throw harder) optional 500m row to get blood moving
B
Trap Bar Deadlift
8, 8, 8, MAX @ 57.5 %
C
Hack Squat
8 x 8
D
Chest-Supported DB Row
3 x 10
E
Seated Hamstring Curl
3 x 10
F1
Long Lever SL Glute Bridge
2 x 15
F2
Calf Raise off Deficit
2 x 15
G
Decline Rockback Breathing
1 x 2:00
Prep
A
Press Stim Warm Up
Hanging Hollow 30s (lats engaged, push body behind bar with slight hip tuck) Yoga Push Up with Cross reach (big reach before down dog, move through shoulder blades not neck) Banded Sword Draw 15 each (no shrugging, rotate arm) Rotary Med ball toss 2 x 10 each Banded Tricep Pressdown with power 2 x 15 (head tall, strong lockout)
B
Bench Press
8, 8, 8, MAX @ 57.5 %
C
Short Seated DB Shoulder Press
8 x 8
D
Dip
3 x 10
E
Pullover to Tricep Extension
3 x 10
F1
Quadruped Cable Row
2 x 15
F2
KB Wrist Roll
2 x 15
G
Bretzel Stretch
1 x 2:00
A
Walk
1 x 30:00
Conditioning
B
Mobility (Excuse me,) Flow
Childs pose with block under forehead 60s Scorpions 10 each Windshield wiper with bent knees 10 each Hip thrust on toes 10 Skywalkers 10 each All 4s thread the needle 10 each Fire hydrant to kick back 10 each Tall kneeling to half kneeling 10 each Spiderman lunge with rotation 10 each Wall walk hinge block between knees 10 Squat to stand 10 Egyptians 10 each Walking lunges 10 each Retro toe touch 10 each
Ben Eisenmenger
105k Pro Strongman, SFG2, SFL. Ben has over 15 years of experience with coaching for strength and performance. He has worked with every level of fitness from the first time elderly lifter to advanced competitive strength athletes. He is versed in movement assessments and restoration to compliment the progressive strength training systems that have produced great results for hundreds of clients.
