Maximum Mass Workout

I. The Maximum Mass Workout
This is a workout specifically designed for serious gain in muscle and strength. Do this exercise every other day, 3 times a week. There are 8 exercises in this workout, and you are supposed to do this routine for 28 days. No more, no less. Also, there are 3 workout variations (A, B, & C). So for example, Workout A on Tuesday, B on Thursday, and C on Saturday.


Exercise 1: Dumbbell Clean and Press
A: 3 sets of 5 reps, 90 seconds rest
B: 5 sets of 5 reps, 90 seconds rest
C: 3 sets of 5 reps, 90 seconds rest


Exercise 2: Barbell Squat
A: 3 sets of 10 reps, 3 minute rest
B: 2 sets of 10 reps, 3 minute rest
C: 5 sets of 10 reps, 3 minute rest


Exercise 3: Straight-Leg Deadlift
A: 1 set of 20, no rest
B: 1 set of 20, no rest
C: 1 set of 20, no rest


Exercise 4: Chest-Supported Row
A: 5 sets of 5 reps, 90 second rest
B: 3 sets of 5 reps, 90 second rest
C: 2 sets of 5 reps, 90 second rest


Exercise 5: Pullup (Palms facing away from you)
A: As many sets needed until 25 reps
B: As many sets needed until 15 reps
C: 1 set of 12 reps (Or as few sets as possible)


Exercise 6: Barbell Bench Press
A: 3 sets of 5 reps, 3 minute rest
B: 5 sets of 5 reps, 3 minute rest
C: 2 sets of 5 reps, 3 minute rest


Exercise 7: Barbell Curl
A: 3 sets of 5 reps, 90 second rest
B: 3 sets of 10 reps, 90 second rest
C: 2 sets of 5 reps, 90 second rest


Exercise 8: Farmer's Walk
A: 1 set
B: 2 sets, 90 second rest
C: 1 set


*If you do not know how to perform an exercise go to Men's Health for help.