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DIESEL MASS PROGRAM OVERVIEW

PHASE 1

DAY 1

DAY 2

DAY 3

DAY 4

W EEKS 1 - 4

WO RKO U T 1

WORKOU T 2

WO RKOUT 3

WORKOUT 4

FOCUS
WARM- UP
MAIN EXER CISE
DROPSET
FILLER #1
FILLER #2
2A)
2 B)
2C)
3)
4)
5)

UPPER BODY WORKOUT


Warm-up A
Bench Press
w/ 75% AMRAP Dropset on Last Set
Dynamic Chest Stretch on Bench
Face Pulls
Incline DB Row Iso-Holds
Prone DB Rows
DB Posterior Flyes
Push-ups
Cable/Band Tricep Extensions
Optional

LOWER BODY WORKOUT


Warm-up B
Squats
w/ 75% AMRAP Dropset on Last Set
Goblet Squat with Prying
Multi-Planar Hip Mobility
DB Split Squats
DB RDL's
Pull-ups
Leg Extensions with Slow Eccentrics
Back Extensions
Optional

UPPER BODY WORKOUT


Warm-up A
Military Press
w/ 75% AMRAP Dropset on Last Set
Shoulder Quad-Set
Plate Halos
Seated DB Military Press
Full ROM Front Raises
Face Pulls
Heavy DB Shrugs
Cable/Band Tricep Extensions
Optional

LOWER BODY WORKOUT


Warm-up B
Deadlift
w/ 75% AMRAP Dropset on Last Set
Diesel Hip Mobility Complex
RKC Planks
Romanian Deadlifts (RDL's)
Leg Curls
Chin-ups
DB Posterior Flyes
Barbell Curls
Optional

PHASE 2

DAY 1

DAY 2

DAY 3

DAY 4

W EEKS 5 -8

WO RKO U T 1

WORKOU T 2

WORKOUT 3

WORKOUT 4

FOCUS
WARM- UP
MAIN EXER CISE
DROPSET
FILLER #1
FILLER #2
2A)
2 B)
2C)
3)
4)
5)

UPPER BODY WORKOUT


Warm-up A
DB Bench Press
w/ 75% AMRAP Dropset on Last Set
Push-ups
Plate Halos
Wide Grip Push-ups with Slow Eccentrics
Seated Cable Rows
Heavy DB Shrugs
Pull-ups
Cable/Band Tricep Extensions
Optional

LOWER BODY WORKOUT


Warm-up B
Front Squats
w/ 75% AMRAP Dropset on Last Set
Goblet Squat with Prying
Ankle Mobility
Heavy Goblet Squats
DB Step-ups
Lat Pulldowns with ITC
Leg Extensions with Slow Eccentrics
Back Extensions
Optional

UPPER BODY WORKOUT


Warm-up A
DB Military Press
w/ 75% AMRAP Dropset on Last Set
Shoulder Quad-Set
Chest and Shoulder Stretch on Cage
Heavy DB Front Raises
DB Side Laterals
DB Posterior Flyes
Heavy DB Shrugs
Cable/Band Tricep Extensions
Optional

LOWER BODY WORKOUT


Warm-up B
Sumo Deadlift
w/ 75% AMRAP Dropset on Last Set
Diesel Hip Mobility Complex
Hip Thrusts
Romanian Deadlifts (RDL's)
Leg Curls
Narrow Grip Lat Pulldowns with ITC
DB Posterior Flyes
Barbell Curls
Optional

PHASE 3

DAY 1

DAY 2

DAY 3

DAY 4

WEEKS 9 -1 2

WO RKO U T 1

WORKOU T 2

WORKOUT 3

WORKOUT 4

FOCUS
WAR M- UP
MAIN EXERCISE
DR OPSET
FILLER #1
FILLER #2
2A)
2 B)
2C)
3)
4)
5)

UPPER BODY WORKOUT


Warm-up A
Incline Bench Press
w/ 75% AMRAP Dropset on Last Set
Push-ups
Foam Rolling Upper Body
Crush Grip DB Bench with Slow Eccentrics
Incline Plate Extensions
Pull-ups
Wide Grip Push-ups with Slow Eccentrics
Cable/Band Tricep Extensions
Optional

LOWER BODY WORKOUT


Warm-up B
Squats to Box
w/ 75% AMRAP Dropset on Last Set
Goblet Squat with Prying
RKC Planks
Heavy Goblet Squats
DB Split Squats
Prone DB Rows
Leg Extensions with Slow Eccentrics
Back Extensions
Optional

UPPER BODY WORKOUT


Warm-up A
Clean & Press
w/ 75% AMRAP Dropset on Last Set
Shoulder Quad-Set
DB Swings
Seated DB Military Press
Full ROM Front Raises
Face Pulls
Heavy DB Shrugs
Cable/Band Tricep Extensions
Optional

LOWER BODY WORKOUT


Warm-up B
Romanian Deadlifts (RDL's)
w/ 75% AMRAP Dropset on Last Set
3D Hip Mobility Complex
DB Swings
Deadlifts
Heavy DB Swings
Pull-ups
DB Posterior Flyes
Barbell Curls
Optional