A
N I
E Z I S
MASS
N I A G
D E Y Z E L
I N D U S T R I E S
E S O H T
E I R O L A C
SERI OUS
S E L C S U M
S U L P R U S
GAI N
W O R G
NOEL'S
8 WEEK
HYPERMASS
A
GOAL
A
P L AN
WI T HOUT
I S
J US T
A
DRE AM.
LETS GET YOU STARTED
Using this plan alongside being in a calorie surplus allows you to gain
some serious mass and strength. You may even lean out a bit if you’re
new.
You’re going to need to fuel your body correctly to ensure that you
reach optimal recovery, so if you haven’t worked out your macros and
aren’t following a meal plan, you should do so! But general rule of
thumb is to eat 5-6 meals a day, each consisting of a lean protein, a
good wholesome carbohydrate and small amounts of healthy fats!
There's a few things you’re going to need to know before you start your
plan
HOW DO I WARM UP?
I warm up using the following technique:
I do 4x sets of a compound movement for the muscle group, for
example chest, I will do a flat bench press.
in between each warm up set I will do active stretches.
Each warm up set will generally consist of 20-30 reps. The goal is
to get blood into your muscles, get your tendons and ligaments
warm! Only start the workout if you feel ready!
LEG DAY WARM UP
For legs I will cycle on the stationary bike for 5 minutes with the
last minute on a higher resistance.
From there I will go onto a few active stretches for my hips, ankles,
back, hamstrings, glutes and quads!
My warm up for legs generally takes 15 minutes in total. It’s good to
take your time getting totally warm with legs. It’ll not only prevent
injury but it’ll get your nervous system ready to train!
T E MP OS
NOEL! WHAT DO THE NUMBERS
MEAN?
The numbers next to each exercise e.g. (4:0:1:0) are tempos! These
numbers dictate how long each portion of the repetition is.
While this concept can be a little confusing it is extremely
important for you to grasp!
4 = (first number) how long the negative portion of the rep takes.
(lowering the weight)
0 = (second number) how long you pause with the weight lowered
1 = (third number) how long it takes to lift the weight (positive)
0 = (fourth number) how long you pause with the weight lifted
Let’s use a lat pull down for example: (3:1:0:2)
3 = 3 seconds lowering the weight. (Bar moving upwards)
1 = 1 second with the weight lowered (Bar stationary at the top)
0 = 0 seconds lifting the weight (Bar being pulled down)
2 = 2 seconds holding the weight under the contraction (bar being
held at the bottom of the movement)
The tempo mentioned above (3:1:0:2) will take you 6 seconds to
complete. Comparing that to if you lifted as fast as you can
(0:0:0:0) that's a lot of time wasted not exerting the muscle. One
rep will take 1 -2 seconds to complete!
So now you can see why tempos are important! If no tempo is
mentioned next to a workout follow (1:1:1:1)
Tempos are used to develop mind muscle connection and to
exert the muscles further. It'll take some time for you to grasp, but
once you're used to it, you wont be able to train without being
conscious of it!
T I M E
T O
G E T
W O R K I N G !
LETS GET
INTO IT!
THE SPLIT
MONDAY - BACK & BICEPS
TUESDAY - CHEST & CALVES
WEDNESDAY - ACTIVE REST
THURSDAY - HAMSTRINGS & GLUTES
FRIDAY - SHOULDERS & TRICEPS
SATURDAY - ACTIVE REST
SUNDAY - QUADS & GLUTES
ACTIVE REST DAYS HAVE OPTIONAL CALVES/ARMS/ABS WORKOUTS
IF YOU FEEL YOU NEED TO DO MORE!
MONDAY - BACK & BICEPS
START WITH WARM UP PROTOCOL
BACK!
Super Set 1:
Lat pulldown
20 Reps x 4 sets
On every 5th rep, hold the bar on contraction for 5 seconds. The bar should be
held just wider than shoulder width and torso should be at a 75 Degree angle.
Super set with:
Seated cable row
10-15 reps x 4 sets
(0:1:0:2)
Every rep needs to have a pause on contraction for 2 seconds, Make sure the bar
you use is one that your palms face each other. With each set, make sure you do
not rock forward or rock backwards too much the movement should mostly be
with your arms. Try imagine you are holding a pencil between the muscles of
your back under contraction
Set 2:
Barbell Deadlift
10 reps x 4 sets
(4:0:0:1)
You can do a leg/glute warm up before this set. Make sure you nail your form on
this one, we don’t want any injuries. Keep the weight at something comfortable,
but still enough to push yourself. The 4 second negative is super important. Focus
on that negative!
Set 3:
Seated cable row (lat pulldown bar) OR Barbell row
10 reps x 6 sets 15 SECOND REST
This is an intense set, keep conscious of the weight you use and adjust the weight
as needed, you may need a friend to adjust the weight if you’re strapping up. Grip
wide, stick your thumbs out against the bar and try to bend the bar to get the
ultimate contraction. The rest periods are super important here, keep them to 15
seconds to allow for blood flow, then bang the set again. This entire 6 sets should
take around 2-3 minutes.
Set 4
Cable lat pull over
20 reps x 4 sets
(1:0:0:2)
You're really going to need to focus on the 2 second hold on contraction with this
movement. Get into a comfortable stance and experiment with different torso
angles.
BICEPS
Set 1
Rope cable hammer curls
12 reps x 4 sets
(1:0:1:3)
At the bottom of the movement keep your hands together and at the top
(contraction) widen your hands outwards and pause for 3 seconds. Make sure you
really get a solid squeeze under your contraction
Set 2:
Medium/Close grip barbell curls (strict)
10 reps x 6 sets 15 SECOND REST
(1:1:1:1)
This set is the same structure as the 15 second rest set as before, but this time
with a (1:1:1:1) tempo. With a set like this I’ll often do half the set as close grip, then
widen my hands for the second half. This set should really burn, do your best to
stick to the 15 seconds rest times.
Set 3
Dumbbell bicep curls
15 reps x 4 sets
(2:1:1:2)
Go moderatly heavy with this one and focus on the tempo (2:1:1:2). The movement
should look a little bit robotic. Get the blood there and if you can do more than
15 do more! FINISH THOSE BICEPS OFF!
TUESDAY - CHEST & CALVES
START WITH WARM UP PROTOCOL
CHEST!
Set 1:
Dumbbell bench press drop set
12 reps, drop to 20 reps x 4 sets
With a drop set you’re going to need to do 12 reps, then immediately lower the
weight (no rest) and do 20 more reps. This is one set. I usually get both weights
ready and nearby so the transition from first set to second takes maximum 10-15
seconds.
Set 2:
Alternating chest cable crossover
12-16 reps x 5 sets
(1:0:1:3)
With each rep your arms need to cross over each other slightly, so with the first
rep left hand on top, second rep right hand on top and so on. Your torso should
be vertical with a slight bend over forward. On the contraction your hands should
be in line with your solar plexus.
Set 3:
Incline Barbell bench press
30 reps x 3 sets
(slow negative every second 5 reps)
The first 5 reps should be done at (1:1:1:1) and the second 5 reps at (4:1:1:1) and the
third 5 reps done again at (1:1:1:1) all the way until you reach 30 reps in total. This
is one set. Choose a comfortable weight and really focus on your negatives with
this set. HAVE A SPOTTER!
Set 4:
Machine chest press.
8-12 reps x 4 sets
(4:1:1:1)
Go nice and heavy on this one, get the full range of motion and focus on
squeezing your chest on the contraction. Really focus on that mind muscle
connection throughout the movement
Set 5:
Incline bodyweight push-up
As many reps as possible/failure x 2 sets
Set up a bench, or a box or whatever surface you find and pump out as many
reps as you can, even if you need to take a 10-15 second break in-between reps,
but this should be to absolutely finish off your chest. Get the blood there!
Calves!
Set 1:
Standing machine calf raise
30 reps x 4 sets x 30 second rest
(2:2:0:2)
Bend your knees ever so slightly, this may help your mind muscle connection,
squeeze your calves on contraction. With the 30 second rest, really do your best
to stick to it!
Super set 2:
Seated calf raise
15 reps x 4 sets (no rest)
(2:2:0:2)
Have your toes pointed outwards with this set, focus on the stretch and negative!
As soon as you're finished with the first set, go directly to the second set with no
rest!
Super set with
Standing body weight calf raise
Failure x 4 sets (no rest)
(0:0:0:0)
Make sure that you follow the full range of motion (ROM) with this one! Get those
calves to burn and move back onto the seated calf raise.
WEDNESDAY - ACTIVE REST
THIS WORKOUT IS ENTIRELY OPTIONAL, ONLY DO THE ACTIVE
WORKOUT DAYS IF YOU WANT MORE! LISTEN TO YOUR BODY.
ARMS & ACCESSORIES!
Start with warm up protocol
Super Set 1:
Alternating dumbbell curls
20 reps x 4 sets
(2:1:0:3)
Do 10 reps each arm or 20 reps in total, you can either do these seated or
standing. It's going to be tough towards the end of the set, but do your best to
hold the contraction at a point where you feel good tension.
Super set with:
Tricep Skull Crusher
12 reps x 4 sets
(3:0:1:3)
The entire time doing this set, try keep your elbows parallel to each other and
keep your wrists straight. Try drive with the meaty outer edge of your outer palms
to get ultimate contraction
Set 2:
Dumbbell bicep curl quad drop set
12 reps x 4 drop sets (1 set)
This is a singular set consisting of 4 drop sets. I do these down the rack of
dumbbells when the gym is empty. Start on a good weight, hit your 12 reps, move
over to the next set of dumbbells right away and hit another 12 reps with no rest
and so on. The entire set should consist of 48 reps. With these sets PUSH
YOURSELF.
Set 3:
Tricep cable pushdown quad drop
12 reps x 4 drop sets (1 set)
Same thing as the previous quad drop set, 48 total reps for the entire set. No rest
with this set, nail one set after the next till you've completed all 4 drop sets.
Set 4:
Rear delt dumbbell fly
12 reps drop to 20 reps x 4 sets
On the drop set of 20 reps do the tempo of (2:0:0:1), keep the time in-between
the drop at a minimal. Get the blood pooling there. This set can be done as bent
over or seated, The choice is yours
Set 5:
Barbell Shrugs
10 reps x 4 sets
(2:0:0:3)
Grab the just wider than shoulder width. Try keep your arms straight and not
bend the elbows at all, focus on the contraction, visualize your muscles
contracting!
Stretching:
After your workout or alternatively if you take the day off you can do some
active/static stretching to improve your mobility. I generally do 30-60 seconds
holding per movement with 2-4 movements per muscle group. I generally do a
full body stretch session. Full stretch videos will be available on my site soon!
THURSDAY - HAMSTRINGS & GLUTES
Start with leg day warm up protocol
Set 1:
Barbell back squat
20 reps x 4 sets
(2:0:1;1)
When doing this set have a slightly wider stance than shoulder width, toes
pointing slightly outwards find a comfortable stance. When driving and
contracting do your best to drive with the heels of your feet. On the contraction
at the top, squeeze the glutes in ever so slightly. This movement needs to test
your mind muscle connection as the entire time you should be focusing mentally
on your hamstrings and glutes!
Set 2:
Lying hamstring curls
12 reps drop set to 30 reps x 3 sets
For the first 12 reps of your first set of the drop, do the tempo (4:0:0:2). and then
for the drop set do a tempo of (0:0:0:0). I personally do 5/6th of the movement
and do not lock out on the second drop set. This will get a ton of blood into your
legs. it'll burn but push through!
Set 3:
Walking lunges (weighted)
20 reps x 4 sets (30 seconds rest)
Grab 2 dumbbells or barbell (personal preference) and do walking lunges with no
pause at the middle of the movement (where both feet meet). The entire set aim
to keep driving with the heels of your feet and drive that tension straight through
your glutes and hamstrings.
Set 4:
Barbell (or machine) hip thruster
12 reps x 4 sets
(2:0:0:6)
You can have you legs raised on a platform if you do not have access to a hip
thruster machine. Keep driving through those heels. On the pause on
contraction, hold it tight and try keep it up with your best efforts! The contraction
should be explosive!
Set 5:
Stiff leg barbell deadlift
15 reps x 3 sets
(3:0:1:2)
Keep your knees ever so slightly bent. You don't need to hyper-extend yourself,
but make sure that you're getting a sufficient stretch on your movement. Really
focus on your form and back with this movement!
Set 6:
Seated hamstring curls
25 reps x 3 sets
(2:0:1:0)
The main goal for this set is to get those hams to burn like a M.F. If you can do
more than 25 reps with the weight you chose, DO MORE! Same as before you can
do 5/6th of the full range of motion to keep the tension there and to get the
blood pumping.
Set 7:
Glute cable kick-backs
12 reps x 4 sets
(4:0:2:0)
99% of the time girls are seen doing this exercise, but at the same time 99% of
IFBB Pro's do this exercise too! focus on your contraction and negative and build
those glutes!
FRIDAY - SHOULDERS & TRICEPS
Start with warm up protocol
Set 1:
Dumbbell side lateral
10 reps x 10 sets (10 seconds rest)
(1:1:1:1)
This is going to be a killer right off the bat. I like to do this set with my phone
timer nearby, I just let it run and monitor my 10 seconds rest. You're going to get
a mad pump with this one!
Set 2:
Barbell overhead military press
8- 12 reps x 4 sets
This set can be done either standing or or seated. If you do it standing make sure
you keep a good stance that is comfortable and conscious of your lower back
position. Grab the bar just past shoulder width and bring the bar down to your
chest & not behind the head
Set 3:
Rear delt rope pull
10 reps x 4 sets
(1:0:0:3)
Grab the rope with your palms facing downwards, and hands together. When
pulling, pull towards your nose and open the rope out. Pause on contraction and
get those shoulders to burn. Rear delts give your shoulders a nice 3D roundness
to them!
Set 4:
Dumbbell Shoulder press
10 reps drop to 15 reps drop to 30 reps x 4 sets
With this triple drop set, you're going to need to keep 3 sets of dumbbells near by
you so that your rest times between each drop doesn't take too long. Aim for 1015 seconds between your drop sets
Set 5:
Rear Delt Dumbbell fly
20 reps x 4 sets
(2:0:1:1)
This set can be done either seated or standing (bent over), focus on that negative
and get the blood pumping for this finisher set. If you can do more than 20, go
for more!
Triceps!
Set 1:
EZ Bar Skull Crusher
12 reps x 4 sets
(2:0:0:1)
Grab the bar on the inside with your hands facing 45 degrees upwards, Don't lock
your elbows and lose the tension. Don't go too far down as well. Find a good
range of motion for yourself and try keep the tension there throughout the set.
Set 2:
Straight bar cable push down
12 reps drop to 15 reps x 4 sets
With this drop set aim to get some burn there, try push the bar with the outer
edges of your palms (closer to smallest finger) This is going to help with
contraction. Keep the the time between the drop short and minimal
Set 3:
Machine or Bodyweight Bench Dips
25 reps x 3 sets
(1:1:1:1)
Aim to start finishing off your triceps here. Get those puppies to burn like mad! I
need a robotic movement from you here. Push it! Depending on your machine
you may need to bend over a bit more to get full contraction.
Set 4:
Close grip bench press
12 reps x 4 sets
(4:1:0:1)
I prefer not to lock my elbows out with this movement. Throughout the bottom
portion of the movement (negative) you should focus on keeping your elbows
inwards
SATURDAY - ACTIVE REST
THIS WORKOUT IS ENTIRELY OPTIONAL, ONLY DO THE ACTIVE
WORKOUT DAYS IF YOU WANT MORE! LISTEN TO YOUR BODY.
CALVES, ABS & ACCESSORIES!
Start with warm up protocol
Set 1:
Seated Calf Raise
8-12 reps Drop to 15 reps x 4 sets
For the first set in the drop follow the tempo (3:1:1:2) and for the second part of
the drop follow (0:0:0:0). Make sure you are engaging in a full range of motion
and stretch.
Set 2:
Machine calf raise
10 reps x 4 sets
(8:0:0:1)
With this set go nice and heavy, focus on the negative throughout. Keep your rest
times to a minimum of 1 minute between sets
Set 3:
Leg Raise
Failure x 4 sets
(2:0:1:2)
You can do this set weighted or using your bodyweight, aim for about 15-20 reps,
so determine if you need to use weight or if you'll do it with only your
bodyweight. The negative might be a bit tough towards the end but do not
compromise on it.
Set 4:
Bodyweight Plank
1 minute - 2 minutes x 4 sets
If you can go for the two minutes push for it! The aim is to go for 2 mins, if you
can go more, do more. This exercise is different for everyone so make sure that
you are pushing your limits with this one! KEEP YOUR PELVIS IN THE SAME
POSITION THROUGHOUT THE EXERCISE
Set 5:
Dumbbell pull-over
12 reps x 4 sets
(3:3:0:1)
Set yourself up on a bench and get into position before grabbing the dumbbell,
on the negative portion of the rep take a deep breath in and focus on breathing
in using your chest and expand your chest with the air. While you're breathing in
bring your pelvis down lower to the floor, exactly like you would on a hip thruster.
On the positive portion of the movement, exhale all your air out and bring your
pelvis upwards, just like the positive portion of a hip thruster. The whole point of
this exercise is to expand and stretch out your ribs/chest. This is a little secret of
mine that I use to get a fuller, rounder looking chest.
Set 6:
Forearm barbell bench curl
12 reps x 4 sets
(3:1:0:3)
Choose a moderate weight. With any forearms exercise you do not want to go too
heavy and put unnecessary pressure too soon on your wrists On the positive
portion of your movement you want to grip the bar with your hands closed like a
fist, when doing the negative portion you want to roll the bar down and partially
opening your hands so that the weight is supported by your fingers.
Stretching:
After your workout or alternatively if you take the day off you can do some
active/static stretching to improve your mobility. I generally do 30-60 seconds
holding per movement with 2-4 movements per muscle group. I generally do a
full body stretch session. Full stretch videos will be available on my site soon!
SUNDAY - QUADS & GLUTES
Start with leg day warm up protocol
Set 1
Leg extension triple drop
12 reps drop to 15 reps drop to 20 seconds hold x 4 sets
For the first 12 reps follow the tempo (2:0:1:2) and for the next 15 reps follow the
tempo (0:0:0:0). I want you to pump the blood there with the 15 reps, so do the
reps quickly but do not jerk your body. With the 20 second hold, lift the weight
and hold the weight up for the full 20 seconds. I usually count this in my head
Set 2
Barbell back squat
8 reps drop to 12 reps x 5 sets
Follow the tempo (2:0:1:1) for the first 8 reps then follow the tempo (1:1:1:1) for the
next 12 reps. This set is BRUTAL, but push through and take yourself more rest
time. Focus on the tempos and push yourself! Stay hydrated!
Set 3
Close stance leg press
25 reps x 4 sets
(2:1:1:1)
Find a position that is comfortable with this press, have a few inches between
your feet and you can angle your toes outwards if you feel more comfortable
doing the reps that way. Push onto the leg press pad and drive using the front
ball of your foot and toes. That way the set is more focused on your quads.
Super set 4
Hack squat super set
12 reps x 4 sets
(1:2:1:0)
If you do not have access to a hack squat machine use a barbell in a pivot, load
the plates on and squat like you would using a hack squat. Keep a shoulder
width stance and try driving with the balls of your feet and toes, towards the end
of the movement contract your glutes inwards
Superset with
Bodyweight kneeling leg extension
20 reps x 4 sets
(3:0:0:0)
The trick to really feel this exercise is to not get all the way up to the point where
your legs and torso are at 90 degrees. Stop at around 45-50 degrees to ensure the
tension stays in your legs. Your kneeling position should be in a slight v shape. Try
to do these as soon after the hack squats as possible. (if you have any history of
knee injuries please do these with caution)
Set 5
Wall squat
1 minute x 4 sets
Try put the tension on the balls of your feet and time yourself using your phone.
Create a 90 degree angle with your body and push through with the whole
minute.
Set 6
Bodyweight walking lunges
2 minutes x 3 sets
I want you to time yourself with these sets. Keep the movement going. You’re
going to need to dig deep with this set. In the middle of the movement squeeze
your glutes.
ALL YOUR DREAMS
CAN COME TRUE
IF YOU HAVE THE
COURAGE TO
PERSUE THEM
DISCLAIMER
NOEL DEYZEL IS NOT A MEDICAL DOCTOR, LICENSED NUTRITIONIST, CERTIFIED PERSONAL
TRAINER OR REGISTERED DIETICIAN AND THE INFORMATION CONTAINED HEREIN SHOULD NOT BE
TAKEN AS MEDICAL ADVICE. THESE ARE ONLY RECOMMENDATIONS. THESE RECOMMENDATIONS
SHOULD NOT BE TAKEN AS MEDICAL ADVICE, NOR ARE THEY INTENDED TO DIAGNOSE, TREAT,
CURE OR PREVENT ANY HEALTH PROBLEM. RECOMMENDATIONS BY NOEL DEYZEL ARE NOT
INTENDED TO REPLACE THE ADVICE OF A PHYSICIAN OR HEALTH PROFESSIONAL. PLEASE
CONSULT YOUR PHYSICIAN OR A HEALTH PROFESSIONAL BEFORE BEGINNING ANY DIET OR
EXERCISE PROGRAM.
NOTE: THIS PROGRAM IS THE PROPERTY OF NOEL DEYZEL. ANY COPYING OR POSTING OF THIS
PROGRAM ON A PUBLIC FORUM OR DOWNLOAD SITE IS FORBIDDEN. THE POSTING OR SHARING OF
THIS PROGRAM IS STRICTLY FORBIDDEN AT ALL TIMES. NOEL DEYZEL’S PROGRAMS ARE NON
REFUNDABLE AND NON TRANSFERABLE.
MY RECCOMENDATION
TRACK YOUR PROGRESS WHILEST DOING THIS PLAN.
TAKE PICTURES OF YOURSELF ONCE A WEEK IN THE
SAME POSITION AND PLACE.
BY DOING THIS YOU CAN SEE THE PROGRESS YOU
MAKE AND WEEK BY WEEK AND YOU CAN SEE THE
FRUITS OF YOUR OWN LABOR
IF YOU FOLLOW A CALORIE SURPLUS AND PUSH
YOURSELF THROUGH THESE SESSIONS YOU WILL SEE
RESULTS.
AFTER THE 8 WEEKS, IF YOU'D LIKE TO SHARE YOUR
TRANSFORMATION WITH ME, PLEASE DO.
IF YOU WOULD LIKE TO ASK QUESTIONS ABOUT THE
PLAN, PLEASE EMAIL ME AT
DEYZELINDUSTRIES@GMAIL.COM
LETS GO OUT & GET THESE GAINS
NOEL DEYZEL
COMING SOON!
DAILY MUSCLE:
RECIEVE A NEW WORKOUT EVERY DAY 24/7 - 365
TRAIN WHAT I TRAIN EVERDAY
GET ACCESS TO A LIBRARY OF HUNDREDS OF
PRIVATE VIDEOS AND WRITTEN TUTORIALS FOR
ANYTHING AND EVERYTHING
FITNESS/BODYBUILDING RELATED
ONE SMALL MONTHLY SUBSCRIPTION
CONTENT UPDATED DAILY
COMING FEB 2021