The Massive Plan
Accelerate Coaching
Bodybuilding, General FitnessThis programme is perfectly designed for anyone who's looking to structure their training to maximise muscle hypertrophy. This programme carefully blends the 3 pillars of muscle-buidling into 3 manageable blocks. With each block having a different focus and carefully tapered loading, it's sure to see you put on muscle, improve movement competency and build some serious strength.
A1
Double Band Face Pull Y-Press
2 x 10
A2
Pole Shoulder Openers
2 x 10
A3
Prone Swimmers
2 x 10
A4
Med Ball Slams
2 x 5
B1
Bench Press
4 x 8
B2
Band Pull-Apart
4 x 15
C1
Pull Up
3 x MAX
C2
Pull Up Negatives
3 x 3 @ 3
D1
Deficit Push Up
3 x 8
D2
DB Chest Fly
3 x 8
D3
Half Kneeling Single Arm Lat Pull Down
3 x 8
A1
Bodyweight Split Stance Good Morning
2 x 8
A2
Knee Hug to Lunge
2 x 6
A3
Lateral Lunge
2 x 6
A4
Walkout with Spiderman
2 x 3
B1
Heel Elevated Goblet Squat
4 x 8
B2
Split Squat Soleus Sequence
4 x 15
C1
Romanian Deadlift
4 x 8
C2
Single Leg Squat to Bench
4 x 6
D1
Leg Extension
3 x 15
D2
Single Leg Hip Thrust
3 x 10
A1
Prone IYT
2 x 10
A2
Band Overhead Pull Apart
2 x 10
A3
Plate Pullover
2 x 10
A4
Counter Movement Medball Shotput
2 x 3
B1
Single Arm DB Row
4 x 8
B2
Plank Drag Throughs
4 x 10
C1
Behind The Neck Press
20, 15, 10
C2
DB Reverse Fly
20, 15, 10
D1
Bodyweight Row
3 x 15
D2
6-Way Shoulder Raise
3 x 8
D3
Side Plank
3 x 0:20
Volume Accessory Work
A
Warm Up: 100 Face Pulls -every break = 10 press ups 20-15-10 Incline Bicep Curl Tricep Dip Upright Row 20-15-10 Hammer Curl Overhead Tricep Extension Press Up 30-20-10 Straight Leg Sit Up Reverse Sit Up
Conditioning Option
B
Pick an Erg (Row/Bike/Ski/Treadmill/A-Bike) Warm Up: 3-4 mins steady @ 60-70% intensity Primer: 10s MAX EFFORT 50s RECOVERY x 3 Session: 30s ON 30s OFF x 20
Ed Miles MSc
Ed is a Strength & Conditioning Coach for a range of professional athletes, and Performance Director at Accelerate Coaching.
Howard Bishop BSc
Howard is Director of Operations at Accelerate Coaching and Injury rehabilitation specialist.
Get massive, move well & feel good.
Get The Massive Plan
Brooke
Now a confident Deadlifter
Verified Athlete"Since starting the plan I've gotten much stronger. It's added much needed structure to my training, and added exercises I'd normally skip. It's so easy not having to think about what to do after an early start at work."
Caitlin
Can now do unassisted Pull-Ups
Verified Athlete"Walking into a gym session with a plan ready has really helped with motivation and I have utilised my time better than ever. The sessions are aligned with my goals of getting stronger and moving better. I have come a long way since I started!"
