ThibArmy - Maximum Muscle Mass Program

PR O GR A M 1 – M AX I M UM M USC L E M AS S
PH ASE 1 – INT RODUCT ION – 4 WEEKS
SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
Bench press Squat Military press Deadlift Biceps

Chest Quads Deltoids Back Calves
Triceps Hamstrings Triceps Traps Abs
MON DAY – BEN CH PRESS / CH EST / T RIC E P S
WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS
1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

BENCH PRESS 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 120 sec *Hard set but not to failure
1 x 8-10* 1 x 8-10* 1 x 6-8* 1 x 6-8*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
INCLINE BENCH 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

C A B L E C R O S S- OV E R 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)

M AC H I N E P E C D E C K 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec Hold stretch 2 sec
LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

TRICEPS EXTENSION 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)
ROPE TRICEPS 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

P R E S S D OW N 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)
T UESDAY – SQUAT / QUADS / H AMST RING S


B AC K S Q UAT 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 180 sec *Hard set but not to failure
1 x 8-10* 1 x 8-10* 1 x 6-8* 1 x 6-8*
M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

S Q UAT 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

LEG EXTENSION 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec

LEG PRESS 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec Hold stretch 2 sec
ROMANIAN DEADLIFT 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

TO E S E L E VAT E D O N 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 120 sec *Hard set but not to failure
1” P L AT E S 1 x 8-10* 1 x 8-10* 1 x 6-8* 1 x 6-8*

LY I N G L E G C U R L 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
WE D NESDAY – MILITARY PRESS / DELTOIDS / T R I C E P S


M I L I TA R Y P R E S S 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 120 sec *Hard set but not to failure
1 x 8-10* 1 x 8-10* 1 x 6-8* 1 x 6-8*
C LO S E- G R I P B E N C H 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 120 sec *Hard set but not to failure
PRESS 1 x 8-10* 1 x 8-10* 1 x 6-8* 1 x 6-8*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

HIGH INCLINE 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
(60 D E G ) P R E S S 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

D B L AT E R A L R A I S E 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
DECLINE DB TRICEPS 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec Hold stretch 2 sec
EXTENSION 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)

V- B A R P R E S S D OW N 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
F RIDAY – DEADLIF T / BACK / T RAPS


D E A D L I F T (O R S U M O) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 180 sec *Hard set but not to failure
1 x 5-6* 1 x 5-6* 1 x 3-5* 1 x 3-5*
ST R A I G H T-A R M 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

P U L L D OW N 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)
C H E ST-S U P P O R T E D 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

D B R OW 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)
L AT P U L L D OW N 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec Hold contraction 2 sec
S U P I N AT E D 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)

KIRK SHRUGS 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
ROPE/PULLEY 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

U P R I G H T R OW 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)
SAT URDAY – BICEPS / CALVES / ABS


ROPE HAMMER CURL 3 1 x 6 (mod.) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 180 sec
1 x 5-6* 1 x 5-6* 1 x 3-5* 1 x 3-5*

P R E AC H E R C U R L 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
STA N D I N G B A R B E L L 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

CURL 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)
REVERSE GRIP EZ 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

BAR CURL 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure) 1 x 8-10 (failure)

Hold stretch 2 sec
S E AT E D C A LV E S R A I S E 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 3 1 x 10 (average) 90 sec
Hold peak 2 sec
CABLE CRUNCHES 3 10-12 3 10-12 3 10-12 3 10-12 NONE The two abs exercises are a superset
SW I S S B A L L
3 10-12 3 10-12 3 10-12 3 10-12 60 sec Slow and squeeze
CRUNCHES
PH ASE 2 – ACCUMULAT ION – 4 WEEKS
SCH EDULE



BENCH PRESS 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 120 sec *Hard set but not to failure
1 x 10-12* 1 x 10-12* 1 x 10-12* 1 x 10-12*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec failure, reduce weight, do 8 reps,
INCLINE BENCH 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* reduce weight, do 10 reps

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

TRICEPS EXTENSION 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

P R E S S D OW N 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*


1 x 10-12* 1 x 10-12* 1 x 10-12* 1 x 10-12*
M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

S Q UAT 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* reduce weight, do 10 reps

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

LEG PRESS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

1” P L AT E S 1 x 10-12* 1 x 10-12* 1 x 10-12* 1 x 10-12*

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*


1 x 10-12* 1 x 10-12* 1 x 10-12* 1 x 10-12*

PRESS 1 x 10-12* 1 x 10-12* 1 x 10-12* 1 x 10-12*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

HIGH INCLINE 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec failure, reduce weight, do 8 reps,
(60 D E G ) P R E S S 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* reduce weight, do 10 reps

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

EXTENSION 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*


*Hard 4 = 4 reps/rest 20 sec/4 reps/
D E A D L I F T (O R S U M O) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 3 1 x 6 (mod.) 180 sec
rest 20 sec/4 reps/end of set
1 x hard 4s* 1 x hard 4s* 1 x hard 4s** 1 x hard 4s*
ST R A I G H T-A R M 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

P U L L D OW N 1 x 6/8/10DS* 1 x 6/8/10DS* 1x 6/8/10DS* 1 x 6/8/10DS* reduce weight, do 10 reps

D B R OW 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

S U P I N AT E D 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

U P R I G H T R OW 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

ROPE HAMMER CURL 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec failure, reduce weight, do 8 reps,
1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* reduce weight, do 10 reps

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

CURL 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

BAR CURL 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

Hold stretch 2 sec
Hold peak 2 sec
1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*
CABLE CRUNCHES 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises are a superset
SW I S S B A L L
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
CRUNCHES
Hold stomach in (try to touch spine

STO M AC H VAC U U M 3 10 x 5 sec hold 3 10 x 5 sec hold 3 10 x 5 sec hold 3 10 x 5 sec hold 60 sec with navel) and hold for 5 sec for
10 reps per set
PH ASE 3 – INT EN SIF ICAT ION – 4 WEEKS
SCH EDULE


1 x 10 (easy)
1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
1 x 8 (mod.)
BENCH PRESS 3 1 x 8 (mod.) 3
1 x 4-6*
3 1 x 8 (mod.) 3 1 x 8 (mod.) 120 sec *Hard set but not to failure
1 x 4-6* 1 x 2-4* 1 x 2-4*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8RP = 6-8 reps to failure /

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec rest 15-20 sec / reps to failure
INCLINE BENCH 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP* with same weight

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

TRICEPS EXTENSION 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

P R E S S D OW N 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*


1 x 4-6* 1 x 4-6* 1 x 2-4* 1 x 2-4*
M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8RP = 6-8 reps to failure /

S Q UAT 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP* with same weight

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

1” P L AT E S 1 x 6-8* 1 x 6-8* 1 x 4-6* 1 x 4-6*

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*


1 x 4-6* 1 x 4-6* 1 x 2-4* 1 x 2-4*

PRESS 1 x 4-6* 1 x 4-6* 1 x 2-4* 1 x 2-4*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8RP = 6-8 reps to failure /

HIGH INCLINE 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec rest 15-20 sec / reps to failure
(60 D E G ) P R E S S 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP* with same weight

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

EXTENSION 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*


*Hard 4 = 4 reps/rest 20 sec/4 reps/
D E A D L I F T (O R S U M O) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 180 sec
rest 20 sec/4 reps/end of set
1 x 4-6* 1 x 4-6* 1 x 2-4* 1 x 2-4*
ST R A I G H T-A R M 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8RP = 6-8 reps to failure /

P U L L D OW N 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP* with same weight

D B R OW 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

S U P I N AT E D 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

U P R I G H T R OW 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8RP = 6-8 reps to failure /

ROPE HAMMER CURL 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15-20 sec / reps to failure
1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* with same weight

1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

CURL 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

BAR CURL 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*

Hold stretch 2 sec
Hold peak 2 sec
1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS* 1 x 6/8/10DS*
SW I S S B A L L
CRUNCHES

10 reps per set
PH ASE 4 – SH OCK – 4 WEEKS
SCH EDULE



BENCH PRESS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec rest 15-20 sec / reps to failure
1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP* with same weight
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8DRP = 6-8 reps to failure / rest

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec 15-20 sec / reps to failure with same
INCLINE BENCH 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP* weight / rest 15-20 sec / reps to failure

1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*


TRICEPS EXTENSION 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*

P R E S S D OW N 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*


B AC K S Q UAT 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec rest 15-20 sec / reps to failure
M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8DRP = 6-8 reps to failure / rest

S Q UAT 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP* weight / rest 15-20 sec / reps to failure



1” P L AT E S 1 x 6-8* 1 x 6-8* 1 x 4-6* 1 x 4-6*



M I L I TA R Y P R E S S 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec rest 15-20 sec / reps to failure

PRESS 1 x 6-8RP* 1 x 6-8RP* 1 x 6-8RP** 1 x 6-8RP*
S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8DRP = 6-8 reps to failure / rest

HIGH INCLINE 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec 15-20 sec / reps to failure with same
(60 D E G ) P R E S S 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP* weight / rest 15-20 sec / reps to failure


EXTENSION 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*


1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) *Cluster 5 … 5 reps with 10 sec of

D E A D L I F T (O R S U M O) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 3 1 x 8 (mod.) 180 sec rest between reps, use a weight
1 x cluster 5 1 x cluster 5 1 x cluster 5 1 x cluster 5 you can lift 3-4 times
ST R A I G H T-A R M 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8DRP = 6-8 reps to failure / rest
P U L L D OW N 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP* weight / rest 15-20 sec / reps to failure

D B R OW 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*

S U P I N AT E D 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*


U P R I G H T R OW 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8DRP = 6-8 reps to failure / rest

ROPE HAMMER CURL 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec 15-20 sec / reps to failure with same
1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP* weight / rest 15-20 sec / reps to failure


CURL 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*

BAR CURL 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP*

Hold stretch 2 sec
Hold peak 2 sec
SW I S S B A L L
CRUNCHES

10 reps per set

ThibArmy - Maximum Muscle Mass Program

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PR O GR A M 1 – M AX I M UM M USC L E M AS S

PH ASE 1 – INT RODUCT ION – 4 WEEKS

Bench press Squat Military press Deadlift Biceps

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

ROPE TRICEPS 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

ROMANIAN DEADLIFT 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

C LO S E- G R I P B E N C H 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

DECLINE DB TRICEPS 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 8 (easy) 1 x 8 (easy) 1 x 8 (easy) 1 x 8 (easy)

ST R A I G H T-A R M 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

C H E ST-S U P P O R T E D 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

L AT P U L L D OW N 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

ROPE/PULLEY 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 8 (easy) 1 x 8 (easy) 1 x 8 (easy) 1 x 8 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

STA N D I N G B A R B E L L 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

REVERSE GRIP EZ 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy) 1 x 12 (easy)

Bench press Squat Military press Deadlift Biceps

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

ROPE TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

ROMANIAN DEADLIFT 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

C LO S E- G R I P B E N C H 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

DECLINE DB TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

WEEK 1 WEEK 2 WEEK 3 WEEK 4

1 x 8 (easy) 1 x 8 (easy) 1 x 8 (easy) 1 x 8 (easy)

ST R A I G H T-A R M 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6/8/10DS = drop set… do 6 reps to

C H E ST-S U P P O R T E D 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)