Six-Week Mass Gainer
Holistic Fitness
Bodybuilding, Weightlifting, General FitnessThis program will challenge you mentally and physically. You will challenge yourself with core lifts, high training volume and full body workouts on back to back to days to force your body to learn to recover more quickly. This will be challenging, but it's also rewarding. This can be a significant step towards the muscular and athletic physique you have always wanted.
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Pull-Up
5 x 8
B2
DB Bench Press
5 x 8
B3
Back Squat
5 x 8
C1
TRX Row
4 x 10
C2
DB Shoulder Press
4 x 10
D1
Tricep Pushdown
3 x 12
D2
DB Bicep Curls
3 x 12
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Chest-Supported DB Row
5 x 5
B2
Incline DB Bench Press
5 x 5
B3
Deadlift
5 x 5
C1
DB Reverse Lunge
4 x 8
C2
Single Leg Hamstring Extension
4 x 8
D1
DB Tricep Extension
3 x 12
D2
Banded Bicep Curl
3 x 12
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Neutral Grip Pullup
5 x 8
B2
Bench Press
5 x 8
B3
DB Bulgarian Split Squat
5 x 8
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Seated Cable Row
5 x 10
B2
Dip
5 x 10
B3
Hip Thrust
5 x 10
C
Elevated Single Leg Body Weight Calf Raise
3 x 12
Christopher Walker
Is a professional performance coach with experience that spans a decade in strength and conditioning and personal training. Known for well balanced fitness programs and an outstanding client service mentality. He combines scientific programs with thoughtful accommodations and ongoing support.
This program is designed to push your body to new limits, see where it can take you.
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