ASCP - Mass building
Pillar Prep
This program is the "mass phase" of Accelerated Strength and Conditioning Protocol (ASCP), an intensive 8-week program designed for individuals with intermediate to advanced lifting skills seeking rapid gains in muscle mass and strength. The program strategically combines three weekly strength training sessions with two conditioning sessions to optimize both maximal strength and hypertrophy, without compromising overall conditioning and work capacity.
For intermediate to advanced lifters not engaged in competitive sports, the program is suitable for use at any time.
If you are an athlete in speed and power sports, ACSP - Strength phase is more appropriate for you.
If you are a beginner lifter without great technique, this program might be too intense for you. We recommend Initiate program
Disclaimer: While this program enhances crucial structural and physiological attributes for sports performance, it does not guarantee the prevention of accidents or injuries.
A1
Active stretch routine
1 x 5
A2
Prone Y's, T's and W raises
1 x 5
A3
WORLD'S GREATEST STRETCH
1 x 5
A4
Burpee
2 x 5
B1
Back Squat
5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %
B2
Side Plank with Hip Abduction
2 x 15
B3
Coppenhagen Groin curl
2 x 10
B4
Squat Jumps
2 x 5
C1
Lat Pulldown
3 x 8
C2
DB Arnold Press
2 x 10
C3
Ab Curl
3 x 12
D1
DB Shoulder Press
3 x 6
D2
Supine hip crossover
2 x 10
D3
Cable Rotations
3 x 8
E1
V-Ups
2 x 15
E2
Superman
2 x 15
E3
Mountain Climber
2 x 15
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 10
B2
Inchworm
1 x 10
B3
Active stretch routine
1 x 10
B4
Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
5 x 1:00
D
Light Jog
1 x 5:00
A
Active stretch routine
1 x 5
B
Elite 6
C
Agile 8
D
Foam Roll
E
Thoracic Extension on Foam Roller
F
Foam Roll IT Bands
A1
WORLD'S GREATEST STRETCH
1 x 5
A2
Active stretch routine
1 x 5
A3
Prone Y's, T's and W raises
1 x 5
A4
Bird Dog
2 x 5
A5
Glute Bridge
2 x 10
A6
Chinup isometric hold
2 x 30
B1
Deadlift
5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %
B2
Full Kneel Chop
2 x 10
B3
Bunny Hops Forward
2 x 5
C1
Lateral Lunge
3 x 6
C2
MB Side Throw
3 x 3
C3
Lateral Bound
3 x 2
D1
Incline DB Bench Press
4 x 5 @ 60 %
D2
1-Arm DB Row
4 x 8
D3
Side plank raise
3 x 10
Conditioning
E
Gun show Circuit bench
Seated bicep curl x 10 Supine tricep extension on bench x 10 DB shrug x 10 Plate pinch x 30s 3 sets. heavy enough to get pump, not too heavy to lead to cheating
A1
Rowing
1 x 1000
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Shoulder mobiity routine
1 x 10
A4
Active stretch routine
1 x 10
A5
Star Jump
1 x 10
B
Stationary bike
1 x 30:00 @ 5
C1
Plank
2 x 0:30
C2
Side Plank
2 x 0:30
C3
Supermans
2 x 0:30
C4
Side Leg Raise
2 x 0:30
A1
WORLD'S GREATEST STRETCH
1 x 5
A2
Active stretch routine
1 x 5
A3
Prone Y's, T's and W raises
1 x 5
A4
Scap Push-Up
1 x 10
A5
Superman
2 x 10
B1
Bench Press
5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %
B2
Inverted Row
4 x 8
B3
Plyos Push Up Concentric Only
3 x 3
C1
Leg Press
3 x 8
C2
Step Up
3 x 5
C3
Hip circles
2 x 5
D1
Chin-Up
3 x 8
D2
Prone Machine Hamstring Curl
3 x 10
Conditioning
E
DB shoulder pump
DB fly x 10 DB lateral raise x 10 DB pull over x 10 2-3 sets. Light weight, For pump
Yasir Mustafa
Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.
Take your fitness to the next level with our 8-week muscle-building program. With tailored workouts and expert guidance, you'll sculpt your ideal physique and unlock newfound strength. Don't wait—start your transformation journey now and become the best ve
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