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 UPPER BODY WORKOUT LOWER BODY WORKOUT UPPER BODY WORKOUT LOWER BODY WORKOUT
WARM- UP Warm-up A Warm-up B Warm-up A Warm-up B
MAIN EXER CISE Bench Press Squats Military Press Deadlift
DROPSET w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set
FILLER #1 Dynamic Chest Stretch on Bench Goblet Squat with Prying Shoulder Quad-Set Diesel Hip Mobility Complex
FILLER #2 Face Pulls Multi-Planar Hip Mobility Plate Halos RKC Planks
2A) Incline DB Row Iso-Holds DB Split Squats Seated DB Military Press Romanian Deadlifts (RDL's)
2 B) Prone DB Rows DB RDL's Full ROM Front Raises Leg Curls
2C) DB Posterior Flyes Pull-ups Face Pulls Chin-ups
3) Push-ups Leg Extensions with Slow Eccentrics Heavy DB Shrugs DB Posterior Flyes
4) Cable/Band Tricep Extensions Back Extensions Cable/Band Tricep Extensions Barbell Curls
5) Optional Optional Optional 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 UPPER BODY WORKOUT LOWER BODY WORKOUT UPPER BODY WORKOUT LOWER BODY WORKOUT
WARM- UP Warm-up A Warm-up B Warm-up A Warm-up B
MAIN EXER CISE DB Bench Press Front Squats DB Military Press Sumo Deadlift
DROPSET w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set
FILLER #1 Push-ups Goblet Squat with Prying Shoulder Quad-Set Diesel Hip Mobility Complex
FILLER #2 Plate Halos Ankle Mobility Chest and Shoulder Stretch on Cage Hip Thrusts
2A) Wide Grip Push-ups with Slow Eccentrics Heavy Goblet Squats Heavy DB Front Raises Romanian Deadlifts (RDL's)
2 B) Seated Cable Rows DB Step-ups DB Side Laterals Leg Curls
2C) Heavy DB Shrugs Lat Pulldowns with ITC DB Posterior Flyes Narrow Grip Lat Pulldowns with ITC
3) Pull-ups Leg Extensions with Slow Eccentrics Heavy DB Shrugs DB Posterior Flyes
4) Cable/Band Tricep Extensions Back Extensions Cable/Band Tricep Extensions Barbell Curls
5) Optional Optional Optional 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 UPPER BODY WORKOUT LOWER BODY WORKOUT UPPER BODY WORKOUT LOWER BODY WORKOUT
WAR M- UP Warm-up A Warm-up B Warm-up A Warm-up B
MAIN EXERCISE Incline Bench Press Squats to Box Clean & Press Romanian Deadlifts (RDL's)
DR OPSET w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set w/ 75% AMRAP Dropset on Last Set
FILLER #1 Push-ups Goblet Squat with Prying Shoulder Quad-Set 3D Hip Mobility Complex
FILLER #2 Foam Rolling Upper Body RKC Planks DB Swings DB Swings
2A) Crush Grip DB Bench with Slow Eccentrics Heavy Goblet Squats Seated DB Military Press Deadlifts
2 B) Incline Plate Extensions DB Split Squats Full ROM Front Raises Heavy DB Swings
2C) Pull-ups Prone DB Rows Face Pulls Pull-ups
3) Wide Grip Push-ups with Slow Eccentrics Leg Extensions with Slow Eccentrics Heavy DB Shrugs DB Posterior Flyes
4) Cable/Band Tricep Extensions Back Extensions Cable/Band Tricep Extensions Barbell Curls
5) Optional Optional Optional Optional