New

The 7-Day Mass Builder

TTG

Bodybuilding

Coach

Josh

This is an advanced, no-shortcuts bodybuilding program designed for lifters who want to dedicate serious time to building muscle and are capable of training 7 days per week.

If you enjoy long sessions, high training density, and structured progression that pushes both strength and size, this program is built for you.

Each session runs 60+ minutes, combining heavy compound lifts, targeted hypertrophy work, and high-fatigue pump finishers to maximise muscular growth across a full 12-week block.

Who This Program Is For

This program is ideal for:

Advanced lifters with multiple years of resistance training experience

Athletes who enjoy high volume and high frequency

Lifters who want to prioritise muscle size without abandoning strength

Anyone looking for a structured, coach-led hypertrophy plan that removes guesswork

This is not a beginner or general fitness program. Recovery, nutrition, and sleep matter here.

Program Structure

You’ll train 7 days per week, using a classic bodybuilding split that allows for high volume while managing fatigue across the week.

Weekly Split:

Day 1 – Chest (Push Focus)

Day 2 – Back (Pull Focus)

Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)

Day 4 – Shoulders & Traps

Day 5 – Arms (Biceps & Triceps)

Day 6 – Posterior Chain & Power

Day 7 – Full Body Pump / Weak Point Training

Wave Progression Explained

This program uses wave-based progression to drive continuous adaptation without burning you out.

Across the training block you’ll rotate through:

Higher-volume accumulation weeks

Heavier overload weeks

Intensification phases using drop sets, rest-pause, tempo control, and giant sets

This approach allows you to:

Build muscle while still progressing load

Avoid plateaus

Train hard without needing deloads every few weeks

The waves are pre-built so you can focus on execution, not planning.

To maximise results:

Commit to sleep and nutrition

Push working sets close to failure where prescribed

Use the pump days and higher-rep work to aid recovery, not avoid effort

Track loads and aim to progress each wave

Train with intent, not ego.

$39

Get The 7-Day Mass Builder

Built For Maximum Muscle Growth

High-volume training, long sessions, and targeted hypertrophy work are structured to drive visible size gains across the entire body.

Wave Progression That prevents Plateaus

Planned waves of volume and intensity keep you progressing without burning out, so growth continues week after week.

Train Hard Everyday Without Guesswork

A clear 7-day split removes decision fatigue—each session has a purpose, allowing you to train daily while managing fatigue intelligently.

Strength and Size, Not One or the Other

Heavy compound lifts anchor the program, while high-rep pump work finishes each session—building dense muscle alongside real strength.

Designed For Lifters Who Want More

This program is for experienced lifters who enjoy long sessions, high effort, and disciplined training. Not shortcuts or watered-down workouts.

Features

Access to your coaches

Drop us a message, and we'll be happy to provide help and support every step of the way through the program.

Programming 7 days per week

Daily hypertrophy training that will ensure no muscle gets left behind in building your peak physique.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Delivered through TrainHeroic

Using an app to track your progress helps your needs and stay motivated for the long run.

Equipment

Required

Squat Rack // Barbells and Plateweights // Mixed Dumbbells // Smith Machine // Dual Cable Tower // Adjustable Bench // Pec Deck Machine // Landmine or Barbell Row Machine // Seated Row/Lat Pulldown Machine // Leg Press // Pec Deck Machine // Glute-Ham Device or Roman Chair // Seated Leg Extension Machine // Lying Hamstring Curl Machine // EZ-Bar