Blast For Mass

Day 1
Chest Blast
Incline Dumbbell Press: 8 x 8

Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds or less
between sets.
Hammer Strength Chest Press: 15, 12, 10, 8
Increasing weight with each set.
---superset with---
Reverse Grip Barbell Bench Press: 10, 10, 10, 10
Select a moderate weight and get 10 reps.
Incline Dumbbell Flyes: 15, 15, 15, 15
Increasing weight with each set – yes, even though the reps remain the same.
---superset with---
Pec Deck: 15, 12, 10, 8
Decline Cable Flyes: 100 total reps
Select a moderate weight and finish the chest off with 100 total reps, as many sets as
needed.
Day 2
Back Blast
Pull-Ups: 100 total reps

Start of this lovely back workout with 100 total reps of pull-ups, as many sets as needed.
Single-Arm Hammer Strength High Rows: 10, 10, 10, 10 x 4
Begin with 10 reps on one arm, 10 with the other, then get 10 more with the first arm and 10
more with the second arm. Increasing weight with each set for 4 total sets.
---superset with---
T-Bar Rows: 15, 15, 15, 15
Barbell Bent Over Rows: 15, 12, 10, 8, 8
Wide Grip Lat Pulldowns: 12, 10, 8, 8
---superset with---
Straight Bar Cable Pullovers: Failure x 4
Finish this superset with 4 sets to failure.
Day 3
Shoulders Blast
Dumbbell Military Press: 8 x 8

Use a moderate to heavy weight, challenge yourself and get 8 sets of 8. Limit rest to 60
seconds or less between sets.
Dumbbell Lateral Raises: 15, 12, 10, 8, 6, 8, 10, 12, 15
Increasing weight with each set until 6 reps, then back down in weight.
Dumbbell Upright Rows: 15, 15, 15, 15
Select a moderate weight and burn em out!
---superset with---
Barbell Upright Rows: 12, 10, 8, 8
EZ Bar Front Raises: 20, 15, 12, 10
---superset with---
Barbell Shrugs: 12, 12, 12 x 4
Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.
Day 4
Arms Blast
Dumbbell Concentration Curls: 15, 12, 10, 8, 8

---superset with---
Wide Grip Barbell Curls: 15, 12, 10, 8, 8
Rope Curls: 20, 20, 20, 20, 20
Rope Pushdowns : 15, 12, 10, 8
Overhead Dumbbell Triceps Extensions: 15, 12, 10, 8, 8
---superset with---
Dumbbell Triceps Kickbacks: 15, 12, 10, 8, 8
Weighted Dips: 75 total reps
Strap some weight on and get 75 total reps to finish the arms off, as many sets as needed.
Day 5
Leg Blast
Leg Extensions: 100 total reps

Select a moderate weight and get 100 total reps, as many sets as needed.
Lying Leg Curls: 100 total reps
Barbell Squats: 15, 15, 15, 15, 15
Dumbbell Stationary Lunges: 12, 12, 12, 12, 12
Get 12 steps on each leg. Increasing weight with each set.
---superset with---
Dumbbell Stiff Leg Deadlifts: 12, 12, 12, 12, 12
Leg Extensions: 12, 10, 8, 8
Back to the extensions, this time go heavy! Increasing weight with each set.
Day 6
Abs & Calves Blast
Cable Crunches: 20, 20, 20

Reverse Crunches: 20, 20, 20, 20
---superset with---
Planks: 60 seconds x 4
Toe to Bars: 10, 10, 10, 10
---superset with---
Jackknife Sit-Ups: 10, 10, 10, 10
Seated Calf Raises: 20, 20, 20 x 3

Do 20 reps, drop weight, 20 more, drop weight and finish with 20 more. Repeat for 3 total
dropsets. Increasing weight with each set.
Smith Machine Calf Raises: 20, 15, 12, 10, 8
Increasing weight with each set. Go heavy!
---superset with---
Single-Leg Seated Calf Raises: 10, 10, 10, 10, 10
Go lighter here and focus on the squeeze and contraction of each rep.
Day 7
Rest
Day 8
Chest Blast
Cable Flyes: 20, 20, 20, 20

Incline Bench Press: 20, 15, 12, 10, 8, 6
--superset with---
Push-Ups: 10, 10, 10, 10, 10, 10
Easy right?
Dumbbell Pullovers: 15, 12, 10, 8
Hammer Strength Wide Grip Chest Press: 15, 12, 10, 8, 6
Use a moderate to heavy weight and do as many sets as it takes to reach 100 total reps.
---superset with---
Pec Deck: 20, 20, 20, 20, 20
Select a moderate weight and feel the burn on this superset!
Day 9
Back Blast
Barbell Deadlifts: 20, 15, 12, 10, 8, 20

Increasing weight with each set until the final set, then drop the weight and get 20 reps.
Incline Bench Dumbbell Rows: 12, 12, 12, 12
Select a moderate weight and focus on the squeeze.
---superset with---
Single-Arm Dumbbell Rows: 15, 15, 15, 15
Close Grip Lat Pulldowns: 15, 12, 10, 8, 8
---superset with---
Reverse Grip Cable Rows: 15, 12, 10, 8, 8
Pull-Ups: 50 total reps
Finish the workout off with pull-ups for 50 total reps, as many sets as needed.
Day 10
Shoulders Blast
Barbell Military Press: 15, 12, 10, 8, 8

---superset with---
Dumbbell Military Press: 20, 20, 20, 20, 20
Select a moderate weight and burn em out!
Seated Dumbbell Rear Lateral Raises: 100 total reps
Don’t neglect the rear delts! Lets grab a moderate weight and get 100 total reps.
Machine Lateral Raises: 20, 15, 12, 10
---superset with---
Cable Lateral Raises: 20, 20, 20, 20
Use a moderate weight and burn em out!
Dumbbell Arnold Press: 2, 10, 8, 8
Increasing weight with each set. Finish strong and go heavy on the front delts!
Day 11
Arms Blast
Barbell Drag Curls: 20, 15, 12, 10, 8

---superset with---
Alternating Dumbbell Curls: 15, 15, 15, 15, 15
Select a moderate weight and get 15 reps on each arm directly following the drag curls.
Overhead Cable Triceps Extensions: 20, 15, 12, 10, 8
---superset with---
Dumbbell Kickbacks: 15, 15, 15, 15, 15
Select a moderate weight and get 15 reps on each arm directly following the extensions.
EZ Bar Curls: 10, 20 x 4
Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.
Close Grip Barbell Bench Press: 10, 20 x 4
Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.
Day 12
Leg Blast
Barbell Squats: 25, 20, 15, 12, 10, 8, 8, 8

Leg Press: 20, 20, 20, 20, 20
---superset with---
Single-Leg Lying Leg Curls: 12, 12, 12, 12, 12
Select a moderate weight and focus on the squeeze of each rep.
Hack Squats: 15, 12, 10, 8, 8
Increasing weight with each set. Go as heavy as you can here!
---superset with---
Single-Leg Leg Extensions: 12, 12, 12, 12, 12
Select a moderate weight and focus on the squeeze of each rep.
Box Jumps: 50 total jumps
Finish off with some box jumps for 50 total reps, as many sets as needed.
Day 13
Abs & Calves Blast
Seated Plate Twists: 20, 20, 20

Hold a plate and twist from side to side for 20 total reps.
---superset with---
Sit-Ups: 20, 20, 20
Standing Barbell Twists: 40, 40, 40

Hold a straight bar of any size and perform twists for 40 total reps.
---superset with---
Stability Ball Crunches: 40, 40, 40
Donkey Calf Raises: 25, 25, 25 x 4

Bodyweight Standing Calf Raises: 150 total reps
No weight, no plates, just calf raises for 150 total reps, as many sets as needed.
Day 14
Rest
Day 15
Chest Foundation
Reverse Grip Barbell Bench Press: 12, 10, 8, 6, 6

Incline Dumbbell Press: 12, 10, 8, 6, 6
Weighted Dips: 12, 10, 8, 6,6
Incline Cable Flyes: 12, 10, 8, 8
Day 16
Back Foundation

T-Bar Rows: 12, 10, 8, 6, 6
Reverse Grip Seated Cable Rows: 12, 10, 8, 6
Pull -Ups: 12, 12, 12, 12
With weight if you can, if not, bodyweight only.
Day 17
Shoulders Foundation

Barbell Upright Rows: 12, 10, 8, 6, 6
Seated Dumbbell Lateral Raises: 12, 10, 8, 6
Hammer Strength Shoulder Press: 12, 10, 8, 6
Barbell Shrugs: 15, 12, 10, 8, 6
Day 18
Arms Foundation
Barbell Curls: 12, 10, 8, 6, 6

Dumbbell Hammer Curls: 12, 10, 8, 6, 6
EZ Bar Curls: 12, 10, 8, 6
Weighted Bench Dips: 12, 10, 8, 6, 6
Rope Pushdowns: 12, 10, 8, 6, 6
Day 19
Leg Foundation
Barbell S quats: 12, 10, 8, 6, 6

Leg Extensions: 12, 10, 8, 6, 6
Stationary Dumbbell Lunges: 12, 10, 8, 6
Barbell Stiff Leg Deadlifts: 12, 10, 8, 6
Seated Hamstring Curls: 12, 10, 8, 6
Day 20
Abs & Calves Foundation
Weighted Leg Raises: 15, 15, 15, 15

Weighted V-Ups: 15, 15, 15, 15
Standing Calf Raises: 15, 12, 10, 8, 8

Dumbbell Single-Leg Standing Calf Raises: 20, 20, 20, 20
Day 21
Rest
Day 22
Chest Blast
Bodyweight Barbell Bench Press: 100 total reps

Load up your body weight on the bar and get 100 total reps, as many sets as needed.
--superset with---
Standing Incline Dumbbell Flyes: 12, 12, 12, 12, 12
Use an incline bench, but stand while performing the movement.
Stability Ball Dumbbell Pullovers: 15, 12, 10, 8
--superset with---
Single-Arm Hammer Strength Chest Press: 15, 12, 10, 8
Increasing weight with each set. Sit sideways on the machine and perform one arm at a time.
Day 23
Back Blast
Single-Arm Dumbbell Rows: 8 x 8

This should provide a “nice” warm up! Start this one off with 8 sets of 8 on each arm. Select a
moderate weight and limit rest to 60 seconds or less between sets.
Reverse Grip Lat Pulldowns: 10, 10 x 3
Begin with a heavy weight for 10 reps, then drop to a moderate weight for 10 more reps.
Perform 3 total sets, increase starting weight with each set.
--superset with---
Straight Bar Cable Pullovers: 15, 15, 15
Use a moderate weight here and focus on the squeeze.
Wide Grip Cable Rows: 15, 12, 10, 8, 8
Follow the set of pullovers with heavy seated rows! Increasing weight with each set.
---superset with---
Bodyweight Barbell Deadlifts: 12, 12, 12, 12, 12
Load up your bodyweight on the bar and get 12 reps directly after the cable rows.
Day 24
Shoulders Blast
Hammer Strength Shoulder Press: 4 x 8

Go heavy and get 4 sets of 8. Limit rest to 60 seconds or less between sets.
Barbell Upright Rows: 5 x 8
EZ Front Raises: 6 x 8
Barbell Clean & Press: 7 x 8
Select a moderate weight and get 7 sets of 8. Limit rest to 60 seconds or less between sets.
Seated Dumbbell Lateral Raises: 8 x 8
Barbell Shrugs: 8 x 8
Day 25
Arms Blast
EZ Bar Preacher Curls Combo: 12, 12 x 4

Perform 12 reps with normal grip, then 12 reps reverse grip. Increase weight with each set.
---superset with---
Incline Dumbbell Curls: 12, 10, 8, 8
EZ Bar Skull Crushers w/ Press: 15, 12, 10, 8
Perform the reps, then do the same number of presses. Increasing weight with each set.
---superset with---
Single-Arm Overhead Dumbbell Extensions: 15, 12, 10, 8
Straight Bar Cable Curls: 100 total reps
Straight Bar Triceps Pushdowns: 100 total reps
Single-Arm Cable Curls: 20, 15, 12, 10
---superset with---
Single-Arm Cable Pulldowns: 20, 15, 12, 10
Day 26
Leg Blast
Leg Press: 20, 15, 12, 10, 8

Increasing weight with each set. Go as heavy as you can.
---superset with---
Bulgarian Split Squats: 15, 12, 10, 8, 8
Smith Machine Squats: 100 total reps
Dumbbell Step-Ups: 12, 12, 12, 12
---superset with---
Single-Leg Leg Extensions: 15, 15 x 4
Do these as a dropset, start with 15 reps on each leg, then drop the weight and get 15 more
for 4 total sets.
Day 27
Abs & Calves Blast
Stability Ball Pull-Ins: 15, 15, 15

---superset with---
High Knees: 30 Seconds x 3
Weighted Leg Raises: 10, 10, 10
---superset with---
Bicycles: 60, 60, 60
Toe to Bars: 30 total reps
Finish with toe to bars for 30 total reps, as many sets as needed.
Leg Press Calf Raises: 20, 15, 12, 10, 8

---triset with---
Dumbbell Single-Leg Standing Calf Raises: 20, 20, 20, 20, 20
---triset with---
Standing Calf Raises on Plate: 20, 20, 20, 20, 20
Use just your bodyweight for the third element of this triset and do standing calf raises on a
plate. Get a full stretch!
Day 28
Rest
Day 29
Chest Maxxed
Barbell Bench Press: 15, 12, 8, 4, 1RM

Incline Dumbbell Press: 12, 8, 4, 1RM
Flat Dumb bell Flyes: 12, 8, 4, 1RM
Dumbbell Pullovers: 12, 8, 4, 1RM
Decline Cable Flyes: 12, 8, 4, 1RM
Day 30
Back Maxxed
Barbell Deadlifts: 15, 12, 8, 4, 1RM

Wide Grip Lat Pulldowns: 12, 8, 4, 1RM
Single-Arm Dumbbell Rows: 12, 8, 4, 1RM
Seated Cable Rows: 12, 8, 4, 1RM
Hammer Strength Rows: 12, 8, 4, 1RM
Day 31
Shoulders Maxxed
Barbell Military Press: 15, 12, 8, 4, 1RM

Clean & Press: 12, 8, 4, 1RM
Seated Dumbbell Lateral Raises: 12, 8, 4, 1RM
Seated Rear Lateral Raises: 12, 8, 4, 1RM
Barbell Shrugs: 12, 8, 4, 1RM
Day 32
Arms Maxxed
Barbell Curls: 15, 12, 8, 4, 1RM

EZ Bar Skull Crushers: 15, 12, 8, 4, 1RM
Single-Arm Dumbbell Preacher Curls: 12, 8, 4, 1RM
Overhead Dumbbell Triceps Extensions: 12, 8, 4, 1RM
Dumbbell Hammer Curls: 12, 8, 4, 1RM
Straight Bar Cable Pushdowns: 12, 8, 4, 1RM
Day 33
Leg Maxxed
Barbell Squats: 15, 12, 8, 4, 1RM

Barbell Stiff Leg Deadlifts: 12, 8, 4, 1RM
Leg Press: 12, 8, 4, 1RM
Stationary Dumbbell Lunges: 12, 8, 4, 1RM
Leg Extensions: 12, 8, 4, 1RM
Day 34
Abs & Calves Blast

---superset with---
Toe to Bars: 10, 10, 10, 10
---superset with---

---superset with---
Day 35
Rest
Day 36
Chest Foundation
Incline Barbell Bench Press: 12, 10, 8, 6, 6

Flat Dumbbell Press: 12, 10, 8, 6, 6
Single-Arm Hammer Strength Press: 12, 10, 8, 6
Pec Deck: 15, 12, 10, 8
Day 37
Back Foundation

Close Grip Pulldowns: 12, 10, 8, 6, 6
Single-Arm Cable Rows: 12, 10, 8, 6, 6
Wide Grip Seated Cable Rows: 12, 10, 8, 6
Straight Bar Cable Pullovers: 12, 10, 8, 8
Day 38
Dumbbell Shrugs: 15, 12, 10, 8, 6

Partial Rep Dumbbell Lateral Raises: 12, 10, 8, 6, 6
Dumbbell Snatch: 12, 10, 8, 6
Dumbbell Rear Lateral Raises: 12, 10, 8, 6
Day 39
Arms Foundation
EZ Bar Skull Crushers: 12, 10, 8, 6, 6

Single-Arm Dumbbell Preacher Curls: 12, 10, 8, 6, 6
Single-Arm Triceps Extensions: 12, 10, 8, 6, 6
Reverse Grip EZ Bar Curls: 12, 10, 8, 6, 6
Reverse Grip Straight Bar Cable Pulldowns: 12, 10, 8, 6
Barbell Drag Curls: 12, 10, 8, 6
Day 40
Leg Foundation
Leg Press: 12, 10, 8, 6, 6

Dumbbell Walking Lunges: 12, 12, 12, 12 (each leg)
Hack Squats: 12, 10, 8, 6, 6
Dumbbell Plie Squats: 12, 10, 8, 6
Dumbbell Stiff Leg Deadlifts: 12, 10, 8, 6
Day 41
Machine Crunches: 20, 20, 20, 20

Barbell Ab Rollout or Ab Roller: 12, 12, 12, 12
Stability Ball Pull-Ins: 12, 12, 12, 12
Seated Calf Raises: 15, 12, 10, 8, 8

Single-Leg Leg Press Calf Raises: 15, 15, 15, 15
Day 42
Rest
Day 43
Chest Blast
Decline Bench Press: 20, 15, 12, 10, 8, 6

--superset with---
Dips: 20, 20, 20, 20, 20, 20
Down The Rack Incline Dumbbell Press: 12, 12, 12, 12 x 3
Start heavy and drop 10lbs after every 12 reps for 3 total drop sets. Increase starting weight
by 10lbs with each drop set. Example, set 1: 70, 60, 50, 40; set 2: 80, 70, 60, 50, etc.
Decline Cable Flyes: 12, 12, 12, 12
--triset with---
Pec Deck: 20, 15, 12, 10
--triset with---
Svend Press: 10, 10, 10, 10
Grab two 5 or 10lb plates, hold them together and press outward for 10 reps.
Day 44
Back Blast
T-Bar Rows: 15, 12, 10, 8, 8

---superset with---
Standing Bent Over Dumbbell Flyes: 12, 12, 12, 12, 12
Use a moderate-heavy weight and get 12 reps, making sure to focus on squeezing the mid-
back and not pull with the rear delts.
Seated Reverse Grip Cable Rows: 12, 12, 12 x 4
Do these as a dropset, start heavy and drop the weight twice. Perform 4 total sets. Increase
starting weight with each set.
Reverse Grip Barbell Bent Over Rows: 15, 12, 10, 8
---superset with---
Neutral Grip Lat Pulldows: 20, 20, 20, 20
Day 45
Shoulders Blast

---superset with---
Dumbbell Lateral Raises: 20, 20 x 4
Do these as a dropset. Get 20 reps, then drop the weight and get 20 more for 4 total sets.
Hammer Strength Shoulder Press: 12, 10, 8, 8, 8
Increasing weight with each set. Power through the last three sets!
Reverse Pec Deck: 10, 10, 10 x 3
Perform as a dropset. Start heavy and drop the weight twice for 3 total sets.
---superset with---
Seated Rear Lateral Raises: 15, 12, 10
Barbell Shrugs: 20, 15, 12, 10, 8, 8
Increasing weight with each set. Go heavy on the shrugs!
Day 46
Arms Blast
Single-Arm Dumbbell Preacher Curls: 15, 12, 10, 8

---superset with---
EZ Bar Preacher Curls: 4 sets to failure
Select a moderate weight and rep it out until you cannot lift it again.
Incline Bench EZ Bar Skull Crushers: 15, 12, 10, 8
Increasing weight with each set. Start heavy and go heavier!
---superset with---
Weighted Bench Dips: 30, 30, 30, 30
Toss some weight on your lap and rep em out!
Dumbbell Hammer Curls: 12, 12, 12, 12
---superset with---
Rope Pushdowns: 12, 12, 12, 12
Day 47
Leg Blast
Barbell Stiff Leg Deadlifts: 15, 12, 10, 8, 8

---superset with---
Lying Hamstring Curls: 15, 12, 10, 8
Wide Stance Leg Press: 20, 15, 12, 10, 8, 8
Increasing weight with each set. Go as heavy as you can here!
---superset with---
Dumbbell Plie Squats: 15, 12, 10, 8, 8, 8
Barbell Walking Lunges: 12, 12, 12, 12
Get 12 reps on each leg. Do NOT give up yet. Push through!
---superset with
Leg Extensions: 10, 10, 10, 10
Day 48
Abs & Calves Blast

---superset with---
Toe to Bars: 10, 10, 10, 10
---superset with---

---superset with---
Day 49
Rest
Day 50
Chest Blast
Smith Machine Bench Press: 20, 15, 12, 10, 8, 20, 20

Increasing weight with each set until you reach 8 reps, then drop the weight and get two sets
of 20 reps.
Decline Dumbbell Press: 15, 12, 10, 8
Increasing weight with each set. Go heavy and focus on a deep stretch and good squeeze.
---superset with---
Go a little lighter on these and burn em out.
Hammer Strength Incline Chest Press: 15, 12, 10, 8, 8
---superset with---
Medicine Ball Push-Ups: 15, 15, 15, 15, 15
Grab a medicine ball and perform push-ups on the ball.
Day 51
Back Blast
Barbell Bent Over Rows: 15, 12, 10, 8, 20, 20, 20

Increasing weight with each set until you reach 8 reps, then reduce the weight and rep out 3
sets of 20!
---superset with---
Scapular Retractions: 15, 15, 15, 15
Go heavy! Really focus on the squeeze and hold each rep.
Hammer Strength Low Rows: 15, 12, 10, 8
---superset with---
Standing Faces Pulls: 15, 12, 10, 8
Use a rope and focus on keeping elbows high while pulling weight towards the face. Increasing
weight with each set.
Close Grip Cable Rows: 100 total reps
Finish this one off with 100 total reps, as many sets as needed.
Day 52
Shoulders Blast
Standing Barbell Military Press: 15, 15, 15, 15
Use a moderate weight and keep the core tight.
After pre-fatiguing, go heavy on these! Increasing weight with each set.
Plate Raise Combo: 10, 10, 10 x 4
Grab a 25, 35 or 45lb plate. Perform 10 raises turning the plate to one side as you lift. Perform
10 raises turning the plate to the other side as you lift. Finally, get 10 raises keeping the plate
stationary. Repeat for 4 total sets.
---superset with---
Kettle Bell Front Swings: 15, 15, 15, 15
Select a moderate weight and use a good
Partial Rep Dumbbell Lateral Raises: 15, 15, 15, 15
Increasing weight with each set – yes, even though the reps remain the same. Go heavy!
---superset with---
Rear Delt Cable Crossovers: 15, 15, 15, 15
Day 53
Arms Blast
EZ Bar Curls: 8 x 8
Go heavy and get 8 sets of 8 reps.
---superset with---
EZ Bar Skull Crushers: 8 x 8
Go heavy and get 8 sets of 8 reps. Limit rest to 60 seconds or less between supersets.
Dumbbell Concentration Curls: 10, 10, 10, 10
---superset with---
Single- Arm Overhead Dumbbell Triceps Extensions: 10, 10, 10, 10
Standing Barbell Curls: 12, 12, 12 x 4
---superset with---
Straight Bar Cable Pushdowns: 12, 12, 12 x 4
Bench Dips: 100 total reps
Finish this one off with bench dips for 100 total reps, as many sets as needed.
Day 54
Leg Blast
Barbell Front Squats: 20, 15, 12, 10, 8, 8

---superset with---
Bodyweight Squats: 20, 20, 20, 20, 20, 20
Leg Press: 12, 12, 12 x 4
Get 12, drop a plate on each side and get 12, repeat one last time for 12 more. Repeat this
entire dropset for 4 total sets. Increasing the starting weight with each set.
Dumbbell Walking Lunges: 12, 12 x 4
Get 12 steps on each leg, then drop all weight and get 12 more on each leg. Increasing weight
with each set.
---superset with---
Single-Leg Stability Ball Leg Curls: 20, 20, 20, 20
Follow up the walking lunges with some leg curls using the stability ball.
Barbell Stiff Leg Deadlifts: 100 total reps
Finish this brutal leg workout with stiff leg deadlifts for 100 total reps, as many sets as
needed.
Day 55
Abs & Calves Blast

---superset with---
Sit-Ups: 20, 20, 20

---superset with---

Day 56
Rest
Day 57
Chest Foundation
Reverse Grip Barbell Bench Press: 12, 10, 8, 6, 6

Weighted Dips: 12, 10, 8, 6,6
Incline Cable Flyes: 12, 10, 8, 8
Day 58
Back Foundation

T-Bar Rows: 12, 10, 8, 6, 6
Reverse Grip Seated Cable Rows: 12, 10, 8, 6
Pull -Ups: 12, 12, 12, 12
With weight if you can, if not, bodyweight only.
Day 59

Barbell Upright Rows: 12, 10, 8, 6, 6
Seated Dumbbell Lateral Raises: 12, 10, 8, 6
Hammer Strength Shoulder Press: 12, 10, 8, 6
Barbell Shrugs: 15, 12, 10, 8, 6
Day 60
Arms Foundation
Barbell Curls: 12, 10, 8, 6, 6

Dumbbell Hammer Curls: 12, 10, 8, 6, 6
EZ Bar Curls: 12, 10, 8, 6
Weighted Bench Dips: 12, 10, 8, 6, 6
Rope Pushdowns: 12, 10, 8, 6, 6
Day 61
Leg Foundation
Barbell S quats: 12, 10, 8, 6, 6

Leg Extensions: 12, 10, 8, 6, 6
Stationary Dumbbell Lunges: 12, 10, 8, 6
Barbell Stiff Leg Deadlifts: 12, 10, 8, 6
Seated Hamstring Curls: 12, 10, 8, 6
Day 62
Weighted Leg Raises: 15, 15, 15, 15

Weighted V-Ups: 15, 15, 15, 15
Standing Calf Raises: 15, 12, 10, 8, 8

Dumbbell Single-Leg Standing Calf Raises: 20, 20, 20, 20
Day 63
Rest
Day 64
Chest Foundation
Incline Barbell Bench Press: 12, 10, 8, 6, 6

Flat Dumbbell Press: 12, 10, 8, 6, 6
Single-Arm Hammer Strength Press: 12, 10, 8, 6
Pec Deck: 15, 12, 10, 8
Day 65
Back Foundation

Close Grip Pulldowns: 12, 10, 8, 6, 6
Single-Arm Cable Rows: 12, 10, 8, 6, 6
Wide Grip Seated Cable Rows: 12, 10, 8, 6
Straight Bar Cable Pullovers: 12, 10, 8, 8
Day 66
Dumbbell Shrugs: 15, 12, 10, 8, 6

Partial Rep Dumbbell Lateral Raises: 12, 10, 8, 6, 6
Dumbbell Snatch: 12, 10, 8, 6
Dumbbell Rear Lateral Raises: 12, 10, 8, 6
Day 67
Arms Foundation
EZ Bar Skull Crushers: 12, 10, 8, 6, 6

Single-Arm Dumbbell Preacher Curls: 12, 10, 8, 6, 6
Single-Arm Triceps Extensions: 12, 10, 8, 6, 6
Reverse Grip EZ Bar Curls: 12, 10, 8, 6, 6
Reverse Grip Straight Bar Cable Pulldowns: 12, 10, 8, 6
Barbell Drag Curls: 12, 10, 8, 6
Day 68
Leg Foundation
Leg Press: 12, 10, 8, 6, 6

Dumbbell Walking Lunges: 12, 12, 12, 12 (each leg)
Hack Squats: 12, 10, 8, 6, 6
Dumbbell Plie Squats: 12, 10, 8, 6
Dumbbell Stiff Leg Deadlifts: 12, 10, 8, 6
Day 69
Machine Crunches: 20, 20, 20, 20

Barbell Ab Rollout or Ab Roller: 12, 12, 12, 12
Stability Ball Pull-Ins: 12, 12, 12, 12
Seated Calf Raises: 15, 12, 10, 8, 8

Single-Leg Leg Press Calf Raises: 15, 15, 15, 15
Day 70
Rest
Day 71
Chest Blast
Smith Machine Bench Press: 20, 15, 12, 10, 8, 20, 20

Increasing weight with each set until you reach 8 reps, then drop the weight and get two sets
of 20 reps.
Decline Dumbbell Press: 15, 12, 10, 8
Increasing weight with each set. Go heavy and focus on a deep stretch and good squeeze.
---superset with---
Go a little lighter on these and burn em out.
Hammer Strength Incline Chest Press: 15, 12, 10, 8, 8
---superset with---
Medicine Ball Push-Ups: 15, 15, 15, 15, 15
Grab a medicine ball and perform push-ups on the ball.
Day 72
Back Blast
Barbell Bent Over Rows: 15, 12, 10, 8, 20, 20, 20

Increasing weight with each set until you reach 8 reps, then reduce the weight and rep out 3
sets of 20!
---superset with---
Scapular Retractions: 15, 15, 15, 15
Go heavy! Really focus on the squeeze and hold each rep.
Hammer Strength Low Rows: 15, 12, 10, 8
---superset with---
Standing Faces Pulls: 15, 12, 10, 8
Use a rope and focus on keeping elbows high while pulling weight towards the face. Increasing
weight with each set.
Close Grip Cable Rows: 100 total reps
Finish this one off with 100 total reps, as many sets as needed.
Day 73
Shoulders Blast
Standing Barbell Military Press: 15, 15, 15, 15
Use a moderate weight and keep the core tight.
After pre-fatiguing, go heavy on these! Increasing weight with each set.
Plate Raise Combo: 10, 10, 10 x 4
Grab a 25, 35 or 45lb plate. Perform 10 raises turning the plate to one side as you lift. Perform
10 raises turning the plate to the other side as you lift. Finally, get 10 raises keeping the plate
stationary. Repeat for 4 total sets.
---superset with---
Kettle Bell Front Swings: 15, 15, 15, 15
Select a moderate weight and use a good
Partial Rep Dumbbell Lateral Raises: 15, 15, 15, 15
Increasing weight with each set – yes, even though the reps remain the same. Go heavy!
---superset with---
Rear Delt Cable Crossovers: 15, 15, 15, 15
Day 74
Arms Blast
EZ Bar Curls: 8 x 8
Go heavy and get 8 sets of 8 reps.
---superset with---
EZ Bar Skull Crushers: 8 x 8
Go heavy and get 8 sets of 8 reps. Limit rest to 60 seconds or less between supersets.
Dumbbell Concentration Curls: 10, 10, 10, 10
---superset with---
Single- Arm Overhead Dumbbell Triceps Extensions: 10, 10, 10, 10
Standing Barbell Curls: 12, 12, 12 x 4
---superset with---
Straight Bar Cable Pushdowns: 12, 12, 12 x 4
Bench Dips: 100 total reps
Finish this one off with bench dips for 100 total reps, as many sets as needed.
Day 75
Leg Blast
Barbell Front Squats: 20, 15, 12, 10, 8, 8

---superset with---
Bodyweight Squats: 20, 20, 20, 20, 20, 20
Leg Press: 12, 12, 12 x 4
Get 12, drop a plate on each side and get 12, repeat one last time for 12 more. Repeat this
entire dropset for 4 total sets. Increasing the starting weight with each set.
Dumbbell Walking Lunges: 12, 12 x 4
Get 12 steps on each leg, then drop all weight and get 12 more on each leg. Increasing weight
with each set.
---superset with---
Single-Leg Stability Ball Leg Curls: 20, 20, 20, 20
Follow up the walking lunges with some leg curls using the stability ball.
Barbell Stiff Leg Deadlifts: 100 total reps
Finish this brutal leg workout with stiff leg deadlifts for 100 total reps, as many sets as
needed.
Day 76
Abs & Calves Blast

---superset with---
Sit-Ups: 20, 20, 20

---superset with---

Day 77
Rest
Day 78
Chest Maxxed
Barbell Bench Press: 15, 12, 8, 4, 1RM

Incline Dumbbell Press: 12, 8, 4, 1RM
Flat Dumb bell Flyes: 12, 8, 4, 1RM
Dumbbell Pullovers: 12, 8, 4, 1RM
Decline Cable Flyes: 12, 8, 4, 1RM
Day 79
Back Maxxed
Barbell Deadlifts: 15, 12, 8, 4, 1RM

Wide Grip Lat Pulldowns: 12, 8, 4, 1RM
Single-Arm Dumbbell Rows: 12, 8, 4, 1RM
Seated Cable Rows: 12, 8, 4, 1RM
Hammer Strength Rows: 12, 8, 4, 1RM
Day 80
Shoulders Maxxed
Barbell Military Press: 15, 12, 8, 4, 1RM

Clean & Press: 12, 8, 4, 1RM
Seated Dumbbell Lateral Raises: 12, 8, 4, 1RM
Seated Rear Lateral Raises: 12, 8, 4, 1RM
Barbell Shrugs: 12, 8, 4, 1RM
Day 81
Arms Maxxed
Barbell Curls: 15, 12, 8, 4, 1RM

EZ Bar Skull Crushers: 15, 12, 8, 4, 1RM
Single-Arm Dumbbell Preacher Curls: 12, 8, 4, 1RM
Overhead Dumbbell Triceps Extensions: 12, 8, 4, 1RM
Dumbbell Hammer Curls: 12, 8, 4, 1RM
Straight Bar Cable Pushdowns: 12, 8, 4, 1RM
Day 82
Leg Maxxed
Barbell Squats: 15, 12, 8, 4, 1RM

Barbell Stiff Leg Deadlifts: 12, 8, 4, 1RM
Increasing weight with
each set. Leg Press:
12, 8, 4, 1RM
Increasing weight with
each set.
Stationary Dumbbell Lunges: 12, 8, 4, 1RM
Leg Extensions: 12, 8, 4, 1RM
Day 83
Abs & Calves Blast

---superset with---
Toe to Bars: 10, 10, 10, 10
---superset with---

Do 20 reps, drop weight, 20 more, drop weight and finish with 20 more. Repeat
for 3 total dropsets. Increasing weight with each set.
---superset with---
Day 84
Rest
Closing Remarks
I can give you the workouts. I can provide sample diets based on your body
type, supplementation programs and food options. However, I cannot do this for
you. Give this program your absolute all, day in and day out, and you WILL get
results! This doesn’t mean choose comfortable weights. This doesn’t mean snap
selfies mid-workout. This means BUST YOUR ASS!
Follow the program for at least 12 weeks for the best overall results. For even better
results, repeat the program for a second time and a total of 24 weeks (6 months).
Gaining lean muscle mass takes time. Doing a 2-3 month “bulk” will get you some
results, but ideally you want to put on significant size before switching gears and
moving into a cutting or weight loss regimen.
If you have any questions regarding this program, please check

www.BlastTrainingSystem.com for FAQ’s. You can also post questions on my
Facebook Page at www.Facebook.com/MensPhysique or tweet me
@ryanphughes.
GROW TIME!

Blast For Mass

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Blast For Mass

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Day 1

Incline Dumbbell Press: 8 x 8

Pull-Ups: 100 total reps

Dumbbell Military Press: 8 x 8

Dumbbell Concentration Curls: 15, 12, 10, 8, 8

Leg Extensions: 100 total reps

Cable Crunches: 20, 20, 20

Seated Calf Raises: 20, 20, 20 x 3

Cable Flyes: 20, 20, 20, 20

Barbell Deadlifts: 20, 15, 12, 10, 8, 20

Barbell Military Press: 15, 12, 10, 8, 8

Barbell Drag Curls: 20, 15, 12, 10, 8

Barbell Squats: 25, 20, 15, 12, 10, 8, 8, 8

Seated Plate Twists: 20, 20, 20

Standing Barbell Twists: 40, 40, 40

Donkey Calf Raises: 25, 25, 25 x 4

Reverse Grip Barbell Bench Press: 12, 10, 8, 6, 6

Barbell Deadlifts: 15, 12, 10, 8, 6, 6

Barbell Military Press: 12, 10, 8, 6, 6

Barbell Curls: 12, 10, 8, 6, 6

Barbell S quats: 12, 10, 8, 6, 6

Weighted Leg Raises: 15, 15, 15, 15

Standing Calf Raises: 15, 12, 10, 8, 8

Bodyweight Barbell Bench Press: 100 total reps

Single-Arm Dumbbell Rows: 8 x 8

Hammer Strength Shoulder Press: 4 x 8

EZ Bar Preacher Curls Combo: 12, 12 x 4

Leg Press: 20, 15, 12, 10, 8

Stability Ball Pull-Ins: 15, 15, 15

Leg Press Calf Raises: 20, 15, 12, 10, 8

Barbell Bench Press: 15, 12, 8, 4, 1RM

Barbell Deadlifts: 15, 12, 8, 4, 1RM

Barbell Military Press: 15, 12, 8, 4, 1RM

Barbell Curls: 15, 12, 8, 4, 1RM

Barbell Squats: 15, 12, 8, 4, 1RM

Cable Crunches: 20, 20, 20

Seated Calf Raises: 20, 20, 20 x 3

Incline Barbell Bench Press: 12, 10, 8, 6, 6

Barbell Bent Over Rows: 12, 10, 8, 6, 6

Dumbbell Shrugs: 15, 12, 10, 8, 6

EZ Bar Skull Crushers: 12, 10, 8, 6, 6

Leg Press: 12, 10, 8, 6, 6

Machine Crunches: 20, 20, 20, 20

Seated Calf Raises: 15, 12, 10, 8, 8

Decline Bench Press: 20, 15, 12, 10, 8, 6

T-Bar Rows: 15, 12, 10, 8, 8

Dumbbell Arnold Press: 12, 12, 12, 12

Single-Arm Dumbbell Preacher Curls: 15, 12, 10, 8

Barbell Stiff Leg Deadlifts: 15, 12, 10, 8, 8

Cable Crunches: 20, 20, 20

Seated Calf Raises: 20, 20, 20 x 3

Smith Machine Bench Press: 20, 15, 12, 10, 8, 20, 20

Barbell Bent Over Rows: 15, 12, 10, 8, 20, 20, 20

Barbell Front Squats: 20, 15, 12, 10, 8, 8

Seated Plate Twists: 20, 20, 20

Standing Barbell Twists: 40, 40, 40

Donkey Calf Raises: 25, 25, 25 x 4

Reverse Grip Barbell Bench Press: 12, 10, 8, 6, 6

Barbell Deadlifts: 15, 12, 10, 8, 6, 6

Barbell Military Press: 12, 10, 8, 6, 6

Barbell Curls: 12, 10, 8, 6, 6

Barbell S quats: 12, 10, 8, 6, 6

Weighted Leg Raises: 15, 15, 15, 15