4 Weeks to More Mass, Week 2 Training Log
4 Weeks to More Mass: Week 2 Training Log
WEEK TWO
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Front Squat * | 4 | 8 | 4-0-1-0 | 90 sec |
| B1 | Lying Hamstring Curl | 3 | 10 | 4-0-1-0 | 60 sec |
| B2 | DB Step Ups | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Leg Extensions | 3 | 10 | 3-0-1-1 | 45 sec |
| C2 | Alternating Forward Lunge | 3 | 10 | 3-1-1-0 | 45 sec |
| D | Descending Squat Ladder ** | 1 | 10-1 | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Using 80% of your 10 RM squat weight, perform 10 back squats, rest 60 seconds, perform 9 back squats, rest 60 seconds, perform 8 back squats - continue this pattern all the way to 1 rep.
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Incline Bench Press * | 4 | 8 | 4-0-1-0 | 90 sec |
| B1 | Chin up/Lat Pull Down | 3 | 10 | 3-0-1-0 | 60 sec |
| B2 | Flat Dumbbell Bench Press | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Standing Single Arm Cable Row | 3 | 10 | 3-0-1-1 | 45 sec |
| C2 | Low-to-High Cable Chest Flye | 3 | 10 | 3-0-1-1 | 45 sec |
| D | Bench Drop ** | 1 | AMRAP | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Load the flat barbell bench press with your 5RM using only 25lb. plates. Perform as many reps as possible until technical failure. Remove 25lb. from each side and continue. Repeat until you're just pressing the bar. [Lighter lifters may replace the 25lb. plates with 10lb. plates.]
WEDNESDAY - OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Deadlift * | 4 | 8 | 2-0-1-0 | 90 sec |
| B1 | Dumbbell Split Squat | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | Seated Good Morning | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Single Leg Romanian Deadlift | 3 | 10 | 3-0-1-0 | 45 sec |
| C2 | Seated Calf Raise * | 3 | 10 | 3-0-1-0 | 45 sec |
| D | Sprints | 4 | 45 yards | AFAP | 120 sec |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
FRIDAY: SHOULERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | High Pull * | 4 | 8 | 2-0-1-0 | 90 sec |
| B1 | Seated Overhead Press | 3 | 10 | 3-0-1-0 | 60 sec |
| B2 | Incline Dumbbell Hammer Curl | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Decline EZ-Bar Tricep Extensions | 3 | 10 | 3-0-1-1 | 45 sec |
| C2 | Chest-Supported Dumbbell Reverse Flye | 3 | 10 | 3-0-1-1 | 45 sec |
| D | Run-The-Rack Curls | 4 | 10 | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.
