GAIN 10 POUNDS

IN 10 WEEKS

Presented By:
David Morin & Justin Woltering
MASS PERFORMANCE PROGRAM

TABLE OF
CONTENTS
INTRODUCTION 2
NUTRITION & SUPPLEMENTS 3
MEAL PLAN 4
DAY ONE
UPPER BODY 5
DAY TWO
LOWER BODY 6
DAY FOUR
UPPER BODY 7
DAY FIVE
LOWER BODY 8

All readers are advised to consult their physician before beginning any exercise and nutrition program.

1
MASS PERFORMANCE PROGRAM

INTRODUCTION
READY TO BULK?
Summer’s officially come to a close and it’s time for another lazy offseason, right? Wrong! Now is the
perfect time to start preparing your body for big, lean gains and come out of winter feeling ripped
and strong rather than tired and bloated. Whether you’re looking to add size or experience a de-
manding new routine, Muscle & Strength’s 10 week Mass Performance Program is the perfect trainer
designed to make the most of your offseason.

Through high intensity training and a custom nutrition and supplementation plan the Mass Perfor-
mance Program will keep your body in top shape even as you continue to add a pound of mass a
week throughout the 10 week period. Plus, by utilizing Muscle & Strength’s Basal Metabolic Rate
calculator and following the suggested macronutrient ratio, you’ll be able to ensure that every gram
of protein counts towards your muscle building goal.

MEET YOUR
TRAINERS
DAVID MORIN
David is a Team Dymatize athlete,
physique competitor, and cover model.
He is widely published as a fitness model
in magazines such as Men’s Health,
Muscle&Fitness, Exercise&Health, and
also works as a strength and conditioning
trainer for NFL Athletes.

JUSTIN WOLTERING
Justin is a Team Dymatize athlete, celebrity trainer,
and muscle-building expert. He has worked with
several professional bodybuilders and nationally-
ranked powerlifters to fully understand the process
and technique to build a physique that is complete
and functional.

All readers are advised to consult their physician before beginning any exercise and nutrition program.

2
MASS PERFORMANCE PROGRAM

NUTRITION &
SUPPLEMENTS

NUTRITION
A training plan is only as strong as its diet. 80-90% of the results you see will come from
dedication to nutrition, and that’s why we’ve provided all of the tools you’ll need for success
in the Mass Performance Program.
Your first step will be to establish a baseline of calories using Muscle & Strength’s BMR
calculator and then adding 500 calories to that. Afterwards plan your
meals using the traditional 40/40/20 (protein/carbs/fat) macro split that
the Mass Performance Program is based on.

SUPPLEMENTS
In order to better meet your goals Team Dymatize has
created a stack designed to fuel your training as you
follow the Mass Performance Program. Dymatize’s ISO-
100 is the best choice for fast digesting, post-workout
protein and their Super Mass Gainer is perfect for meal
replacements or post-workout insulin spikes. Amino Pro
will help ensure you’re getting essential amino acids
and the Micronized Creatine Monohydrate will help with
increased strength, endurance, and lean muscle mass.

All readers are advised to consult their physician before beginning any exercise and nutrition program.

3
MASS PERFORMANCE PROGRAM

DAILY MEAL PLAN

Use this sample 3300 calorie meal plan to create your own daily meals while taking on the Mass
Performance Program. Use Muscle & Strength’s BMR calculator to figure out your daily caloric goal
and then follow a 40/40/20 macro split.

MEAL 1 CALORIES CARBS FAT PROTEIN

Eggs - 3 Large 459 31 14 58

Egg Whites - 7 Small
Ezekiel Sprouted Bread - 2 Slices

MEAL 2
Grass Fed Sirloin - About 12oz 720 35 18 102
Broccoli Cuts - About 2 cups
Sweet Potato - About 1 cup

MEAL 3
Almond Butter - 1.5 Tbsp 515 43 12 58
Cream of Rice - About 1sv
Dymatize ISO-100
2 scoops

PRE-WORKOUT
Dymatize Creatine Monohydrate
Dymatize Amino Pro

POST-WORKOUT
Dymatize Super Mass Gainer 950 150 22 42
1.5 Scoop

MEAL 4
Organic Free-Range Chicken - 12oz 730 74 9 82
White Jasmine Rice - About 1.5 cup
Asparagus - 10 Medium Spears

DAILY TOTAL 3374 333 74 340

All readers are advised to consult their physician before beginning any exercise and nutrition program.

4
MASS PERFORMANCE PROGRAM
DAY ONE
UPPER BODY

WATCH HERE
Begin each workout with the activation exercise to prepare for the routine. Afterwards move on to today’s workout
and follow each exercise in order. You can either do Justin’s workout, David’s workout, or both interchangeably.

JUSTIN’S WORKOUT DAVID’S WORKOUT

BARBELL LANDMINE TO PRESS
ACTIVATION 3 x 10 Per Slide

BARBELL FLAT PRESS DUMBBELL INCLINE PRESS

EXERCISE 1 Warmup Set 2 x 20
2 x 10, 8, 6
OR Warmup Set 2 x 20
3 x 10-12

DUMBBELL PULLOVER / FLY

DUMBBELL PULLOVER
EXERCISE 2 3 x 10-12 OR Warmup Set 1 x 20
3 x 10-12

PULL UPS
EXERCISE 3 3 x to Failure

DB ROTATIONAL SKULLCRUSHER ALTERNATING DB SKULLCRUSHER

EXERCISE 4 3 x 10-12 OR 3 x 10-12

BARBELL CURL ECCENTRIC BARBELL CURL

EXERCISE 5 3 x 8-10 OR 3 x 10

All readers are advised to consult their physician before beginning any exercise and nutrition program.

5
MASS PERFORMANCE PROGRAM
DAY TWO
LOWER BODY

WATCH HERE
Begin each workout with the activation exercise to prepare for the routine. Afterwards move on to today’s workout
and follow each exercise in order. You can either do Justin’s workout, David’s workout, or both interchangeably.

JUSTIN’S WORKOUT DAVID’S WORKOUT

HYPER EXTENSION BARBELL ROW
ACTIVATION 4 x 20

BARBELL DEADLIFT DUMBBELL DEADLIFT

EXERCISE 1 Warmup Set 2 x 15 OR Warmup Set 1 x 20
2 x 10, 8, 6 2 x 10-12, 2x 8-10

BARBELL WALKING LUNGE DUMBBELL WALKING LUNGE

EXERCISE 2 4 x 8 Steps per Leg OR 4 x 8 Steps per Leg

LEG EXTENSION - JUMPING SPLIT SQUAT SUPERSET

EXERCISE 3 4 Sets: 20 Split Squats x 10 - 15 Extensions

SEATED CALF RAISE - JUMP ROPE STANDING CALF RAISE - JUMP

EXERCISE 4 SUPERSET OR ROPE SUPERSET
4 Sets: 10 Calf Raises - 60 Sec. Jump 4 Sets: 10 Calf Raises - 60 Sec. Jump

All readers are advised to consult their physician before beginning any exercise and nutrition program.

6
MASS PERFORMANCE PROGRAM
DAY FOUR
UPPER BODY

WATCH HERE
Begin each workout with the activation exercise to prepare for the routine. Afterwards move on to today’s workout
and follow each exercise in order. You can either do Justin’s workout, David’s workout, or both interchangeably.

JUSTIN’S WORKOUT DAVID’S WORKOUT

BARBELL LANDMINE
ACTIVATION 4 x 10 Per Slide

STANDING BARBELL MILITARY PRESS

ARNOLD PRESS
EXERCISE 1 Warmup Set 2 x 15 OR 5 x 10-15
2 x 10, 8, 6

BARBELL INCLINE PRESS LATERAL RAISE / FRONT RAISE

EXERCISE 2 3 x 10-12 OR 5 x 10-12

BARBELL ROW DUMBBELL ROW w/ ALTERNATING GRIP

EXERCISE 3 3 x 10-12 OR 3 x 7-10 (3 x 14-20 Total)

LAT PULLDOWN / PULLOVER COMBO

EXERCISE 4 5 x 10-15

EZ BAR REVERSE CURL TO OVERHEAD DUMBBELL HAMMER CURL TO FRENCH

EXERCISE 5 TRICEP EXTENSION OR PRESS
3 x Failure 3 x 10 - 15

All readers are advised to consult their physician before beginning any exercise and nutrition program.

7
MASS PERFORMANCE PROGRAM
DAY FIVE
LOWER BODY

WATCH HERE
Begin each workout with the activation exercise to prepare for the routine. Afterwards move on to today’s workout
and follow each exercise in order. You can either do Justin’s workout, David’s workout, or both interchangeably.

JUSTIN’S WORKOUT DAVID’S WORKOUT

OVERHEAD SQUAT
ACTIVATION 3 x 15-20

BARBELL SQUAT
DUMBBELL SQUAT
EXERCISE 1 Warmup Set 2 x 15 OR 4 x 10-12
2 x 10, 8, 6

MACHINE HACK SQUAT PISTOL SQUAT

EXERCISE 2 3 x 10-12 OR 4 x 5-10 Per Leg

BARBELL THRUSTERS KETTLEBELL SWING

EXERCISE 3 3 x 10-15 OR 4 x to 10-15

SOMERSAULT SQUAT SISSY SQUAT

EXERCISE 4 4 x 10-15 OR 4 x 10

SEATED CALF RAISE *TOES IN AND TOES OUT*

EXERCISE 5 6 x 10-15 Per Foot Placement

All readers are advised to consult their physician before beginning any exercise and nutrition program.