Sports Performance School

Multi-sport
Coach
David Faugno


For Athletes looking to increase muscle mass and overall size, a targeted weight training program focused on hypertrophy and strength gains is essential. This mass gain program is designed to help athletes pack on lean muscle mass while still maintaining agility and athleticism on the field. By emphasizing progressive overload, compound movements. This program aims to maximize muscle growth and athletic performance.


Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commerical Gym membership
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Lower A

A

Back Squat

3 x 8 @ 70, _ , _ %

B

Romanian Deadlift

3 x 8 @ 70, _ , _ %

C

Barbell Split Squat

6 x 12

D

Calf Raise

3 x 8

Monday
Upper A

A1

Bench Press

3 x 6 @ 75, _ , _ %

A2

1-Arm DB Row

6 x 12

B

Incline Bench Press

3 x 10 @ 65, _ , _ %

C

JM Press

3 x 15

D1

EZ Bar Curl

D2

DB Lateral Raise

3 x 15

Wednesday
Lower B

A

Leg Press

3 x 12 @ 65, _ , _ %

B

Walking Lunges

3 x 20

C

Lying Leg Curl

3 x 10

D

Calf Raise

3 x 15

Thursday
Upper B

A

DB Bench Press

3 x 12

B

Lat Pulldown

3 x 12

C

Dip

3 x 12

D1

Weighted Paused Pushup

3 x MAX

D2

DB Bicep Curls

3 x 8

Friday
Accessory

A1

DB Fly

3 x 15

A2

Single Leg Hip Thrust

6 x 15

A3

Barbell Upright Row

3 x 12

B1

Tricep Pushdown

3 x 15

B2

Hammer Curl

3 x 15

C

Glute-Ham Raise

Athletic Mass