Live Free - Mass Assault
Nick Greyno | Live Free Performance
Live Free: Mass Assault is an 8-week power-building program designed to push your limits, pack on serious size, and take your performance to the next level. This is a high-intensity assault on weakness — built for athletes and lifters ready to move heavy, grow big, and dominate.
You’ll kick things off in Week 1 with a Max Push-Up and Pull-Up Test to set your baseline. You’ll attack the training for eight weeks and retest in Week 8 to measure the progress you’ve earned.
The program is broken into two aggressive phases:
Phase 1 (Weeks 1-4): Laying the foundation for mass and power.
Week 1: Phase Intro – learn the structure, push the pace.
Week 2-4: Intensity ramps up fast. This is where the real growth starts.
Phase 2 (Weeks 5-8): Turning up the heat and driving results.
Week 5: New Phase Intro – adjust to fresh workouts while attacking with intensity.
Week 6-8: Full throttle — bigger lifts, harder volume, max effort.
Throughout Mass Assault, you’ll hit a powerful mix of compound lifts, explosive accessories, and volume-based work to build raw strength, serious size, and dominant power.
This is about more than just looking the part — it's about moving with power and performing without restraint.
Join the assault. Build without limits.
A1
Lat Foam Roll
2 x 1:00
A2
Lacrosse ball Pec Release
2 x 0:30
A3
Arm Circle Series
2 x 10
B1
Bench Elevated Push Up
3 x 15
B2
Banded Pull Aparts
3 x 20
B3
Gorilla Rows (Alternating)
3 x 10
C1
Dynamic Bench Press
12, 8, 3, 3, 3, 3, 3, 3 @ 40, 50, 65, 65, 65, 65, 65, 65 %
C2
MB Slam
2 x 10
D1
Eccentric DB Bench Press
3 x 12
D2
Single Arm DB Row
3 x 10
E1
Banded Tricep Pushdown
3 x 15
E2
Hammer Curl
3 x 15
E3
DB Shrug
3 x 15
A1
Quad Foam Roll
2 x 0:30
A2
90/90 Hip Switch
2 x 10
A3
Standing Bodyweight Goodmorning
2 x 15
B1
Back Extension
3 x 15
B2
Banded TKE's
3 x 20
B3
DB Squat Jumps
3 x 5
C1
Barbell Back Squat w/ PAUSE
12, 8, 3, 3, 3, 3 @ 40, 50, 70, _ , _ , _ %
C2
Box Jump
2 x 5
D
Barbell Back Squat
2 x 5 @ 90 %
E1
Barbell RDL
3 x 5
E2
Single Arm DB Reverse Lunge
3 x 5
F1
Hanging Knee Raise
3 x 10
F2
Plate Overhead Sit Up
3 x 10
F3
Widegrip Lat Pulldown
3 x 15
A1
Lat Foam Roll
2 x 1:00
A2
Lacrosse ball Pec Release
2 x 0:30
A3
Arm Circle Series
2 x 10
B1
Seated DB Press
3 x 15
B2
DB Reverse Fly
3 x 15
B3
Bent Over DB Row
3 x 15
C1
Barbell Bench Press w/ PAUSE
12, 8, 3, 3, 3, 3 @ 40, 50, 70, _ , _ , _ %
C2
Band Face Pull
2 x 15
D1
Push-Up
@ 10
D2
Pull-Up
@ 10
E1
Standing Barbell Shoulder Press
3 x 5
E2
Weighted Eccentric Pull Ups
3 x 5
F1
Plate Russian Twist
3 x 15
F2
Single DB Overhead Tricep Extension
3 x 15
F3
Chest-Supported DB Row w/ PAUSE
3 x 10
A1
Quad Foam Roll
2 x 0:30
A2
90/90 Hip Switch
2 x 10
A3
Standing Bodyweight Goodmorning
2 x 15
B1
Goblet Squat
3 x 15
B2
Lateral Band Walks
3 x 20
B3
MB 3 Pulse + Jump
3 x 10
C
Dynamic Barbell Box Squat
8, 5, 3, 3, 3, 3, 3, 3 @ 40, 50, 65, 65, 65, 65, 65, 65 %
D
Block Elevated Deadlift
6 x 3 @ 75 %
E1
Seated Banded Hamstring Curl
3 x 20
E2
Single Arm DB Side Bend
3 x 15
E3
Standing DB Upright Row
3 x 15
E4
Plank
3 x 0:30
Nick Greyno
Nick Greyno is a high-performance strength and conditioning coach with experience across NCAA Division I athletics, professional athlete development, tactical athletes, and private training. Over the last decade, he has trained/mentored athletes at nearly every level - from NFL draft picks to Olympians. Nick created Live Free Performance to deliver elite-level programming.
Mass Assault is a battlefield — show up, go heavy, and earn every ounce. No mercy. No limits. Let’s get after it.
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