WEEKLY SCHEDULE
PROGRAM: MASS BEGINNER
LOCATION: GYM
PHASE: Weeks 1-4
DAY 1
Anterior Full Body
DAY 2
Posterior Full Body
DAY 3
REST
DAY 4
Anterior Full Body
DAY 5
Posterior Full Body
DAY 6
Light Cardio 30-45min
DAY 7
REST
FULL BODY - ANTERIOR FOCUSate:
BODY PART
EXERCISE
SETS X REPS
A1
Quads
Dumbbell Squat
(Dumbbells under chin)
1 warm up body weight set - 3 x 15
working sets
A2
Chest
Dumbbell Chest Press
1 warm up set - 3 x 12
B1
Quads
45 degree Leg Press
3 x 15
B2
Chest
Incline Smith Machine
Chest Press
3 x 12
C1
Shoulders
Military Press
3 x 12
C2
Triceps
Bench Dips
3 x 12
D1
Abs
Crunches
3 x 15
D2
Abs
Wood Chop
3 x 15 (each side)
REST
W/R
W/R
W/R
W/R
W/R
W/R
W/R
W/R
W/R
W/R
3-4min
3min
2min
2min
FULL BODY - POSTERIOR FOCUS
BODY PART
EXERCISE
SETS X REPS
A1
Hamstrings
Walking Lunge
3 x 6 (each leg) increase by 2 reps each
week
A2
Back
Dumbbell Row
3 x 12
B1
Hamstrings
Barbell Stiff Leg Deadlift
3 x 12
B2
Back
Wide Grip Lat Pulldown
3 x 12
C1
Back
Reverse Fly
3 x 15
C2
Biceps
Barbell Bicep Curl
3 x 12
A3
Core
Prone Hold (planks)
3 x 30-60 sec increase by 10 sec each
week
B3
Core
Side Hold
3 x 20-30 sec each side (increase by 5
sec each week)
REST
3-4min
3min
2min
1-2min