Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
The
most
frequent
mistakes
made,
when
entering
a
mass
phase
lie
within
the
hit
and
miss
approach
taken
by
the
athlete
to
it.
Most
simply
state
that
they
are
going
on
a
bulk
and
apply
little
to
no
preparation
toward
it.
And
due
to
their
lackadaisical
approach
they
do
not
yield
even
close
to
the
results
that
they
could
have,
had
they
pre-prepared
themselves
for
it.
This
however
is
a
mistake
you
will
have
the
opportunity
to
avoid.
Simply
because
the
following
two
articles
will
completely
lay
out
a
workout
and
diet
designed
for
one
thing
and
one
thing
only.
Mass!!!!
Pre-
Cycle
Important!
Though
you
are
aiming
for
a
Herculean
type
physique,
you
must
keep
in
mind
that
we
are
still
plagued
by
human
frailties.
Namely
over training.
While
I
do
not
like
to
harp
on
this
subject,
it
must
be
addressed
and
taken
very
seriously
if
you
are
to
optimally
progress
in
this
program.
Bodybuilders
go
through
three
stages.
The
first
is
a
maintenance
stage,
in
which
the
athlete
has
decided
to
maintain
his
current
physique.
The
second
is
a
cutting
stage
in
which
their
main
concentration
is
to
get
lean.
The
third
is
of
course
the
bulking
phase.
The
latter
two
are
the
most
frequently
used
of
the
three.
This
is
because
the
bodybuilding
mentality
is
one
of
conquest.
We
are
always
trying
to
improve
in
one
area
or
another
and
can't
stand
the
thought
of
becoming
stagnant.
However
because
of
our
ferocity
to
grow,
we
frequently
make
the
mistake
of
going
from
a
cutting
phase
into
our
bulking
stage
without
a
break
in
between
the
two.
I
say
mistake,
because
if
you
have
been
cutting
for
several
weeks
or
perhaps
several
months
your
body
is
without
a
doubt
in
an
over trained
state!
You
cannot
place
yourself
under
that
much
stress
and
not
expect
this
to
take
place.
This
is
why
I
highly
recommend
every bodybuilder
starts
their
bulk
by
taking
5-7
days
off
to
first
recover.
If
they
do
not,
they
will
severely
limit
their
gains!
Like
a
warrior
preparing
for
battle
you
can
take
this
time
to
pre-plan
your
meals
and
workout
schedule.
Separate
Your
Bulk
Into
Workout
Cycles
I
do
not
believe
that
the
human
body
can
be
pushed
at
100
percent
of
its
capacity
for
more
than
6-12
weeks
without
needing
some
kind
of
small
break(
I.E.
5-7
days
).
It
simply
cannot
take
more
stress
than
that
and
for
this
reason
the
following
workout
will
last
within
that
range
of
time.
This
particular
bulking
cycle
will
span
a
total
of
24
workouts.
After
which
you
will
have
gained
allot
of
mass
over
your
entire
body.
I
would
strongly
suggest
that
you
take
another
5
days
off
when
you
have
completed
this
cycle
as
your
body
will
definitely
need
it!
Training
Split
I
have
designed
this
training
schedule
so
that:
A.
Each
body
part
will
be
worked
every
5th
day.
I.E.
if
you
worked
your
chest
on
Monday
it
will
be
worked
again
on
Saturday.
This
allows
plenty
of
rest
and
believe
me,
you
are
going
to
need
it!
If
you
follow
the
program
correctly
you
are
going
to
be
one
sore
puppy!
B.
Body
parts
that
work
in
unison
will
be
worked
all
in
one
workout.
For
example
when
you
exercise
your
back,
you
also
have
pre-fatigued
your
forearms
and
biceps.
Therefore
you
will
work
them
all
in
the
same
day.
One
Complete
Cycle
Will
Be:
Monday:
Chest,
Shoulders,
Triceps
Tuesday:
Go
To
The
Movies
or
Bake
Cookies
Wednesday:
Back,
Biceps,
Forearms
Thursday:
Quads,
Hamstrings,
Calves
Friday:
Catch
Up
On
Past
Issues
of
Beyond
Failure
Magazine
Saturday:
Start
The
Cycle
Over
For
your
first
and
second
cycle
you
will
use
workout
number
one.
When
you
have
completed
two
cycles
you
will
use
workout
number
two
for
the
following
two
cycles.
Following
these
cycles
you
will
go
back
to
workout
number
one
and
then
back
to
workout
number
two.
After
this
you
will
have
finished
24
brutal
mass
building
workouts!
Overview:
Cycles
1-2
=
workout
one
Cycles
2-4
=
workout
two
Cycles
5-6
=
workout
one
Cycles
7-8
=
workout
two
Finished
(
rest
5
days
after
which
you
can
either
repeat
or
start
a
new
program
)
Intensity
(
Important!
)
The
key
to
any
routine
is
not
necessarily
the
volume
but
the
intensity
that
the
athlete
applies
to
it!
I
cannot
stress
this
point
enough.
I've
seen
bodybuilders
get
done
in
3
sets
what
it
took
others
to
get
done
in
20.
The
length
or
amount
of
shocking
methods
that
a
program
houses
is
not
nearly
as
important
as
the
intensity
that
is
used
throughout
it.
As
I
said
before
the
experienced
bodybuilder
can
make
one
set
of
20
rep
squats
more
intense
than
10
sets
of
normal
range
squats.
This
is
why
I
am
asking
you
to
challenge
yourself
mentally
and
to
break
your
pain
barriers.
Volume
of
The
Workout
Explained
My
goal
when
I
designed
this
workout
was
to
create
a
hardcore
enough
routine
to
stimulate
a
maximum
amount
of
hypertrophy.
However
I
am
staying
away
from
allot
of
volume
and
opting
for
more
shocking
methods.
The
workouts
shouldn't
last
too
long.
However
with
the
correct
intensity
you
should
have
problems
moving
after
these.
The
reason
why
I
am
staying
away
from
high
high
volume
is
because
I
want
recovery
to
be
at
a
maximum.
Remember
you
will
be
constantly
blasting
and
bombarding
your
body
for
a
span
of
24
workouts.
note:
I
am
not
discounting
volume
training!
It
is
a
legitimate
system
of
training.
This
particular
program
will
not
incorporate
great
volumes
though.
In
the
future
I
will
discuss
how
to
incorporate
more.
Shocking
Principles
As
you
will
notice,
I
am
incorporating
a
high
number
of
shocking
principles.
Each
has
a
purpose
and
I
will
explain
it
as
I
narrate
the
routine
to
you.
Finally
The
Workout!
First
Priority:
Take
5-7
days
off!
And
just
Kick
it!
Watch
T.V.,
get
a
Massage,
hell
you
may
even
work
on
your
tan.
But
try
and
limit
your
physical
activity.
Chest,
Shoulders,
Triceps (
Workout
One
)
|
Chest
Decline
Bench:
This
way
we
can
isolate
the
lower
pecs.
If
you
are
at
home
and
do
not
have
a
decline
bench
then
flat
will
serve
as
an
excellent
substitute.
Speed
of
The
Rep:
This
first
program
will
focus
on
explosive
movements.
The
tempo
will
be
to
drive
the
weight
as
quickly
and
explosively
up
as
you
possible
can
and
then
smoothly
down(
approximately
1
second
on
the
way
down.
The
only
exception
will
be
on
the
last
rep.
On
this
rep
I
want
you
to
pause
at
the
top
for
a
peak
contraction
and
lower
slowly
(
approximately
5
seconds
on
the
negative
rep.
In
order
to
understand
the
importance
of
explosive
reps
read
Ballistic
Training
Method
In
a
nutshell
my
purpose
here
is
to
target
a
maximum
amount
of
fast
twitch
muscle
fibers.
3
sets
total
First
Two:
reps
to
failure
(
6,
8
)
Third
Set:
First
Choose
a
weight
in
which
you
reach
failure
at
approximately
8
reps.
Follow
this
with
one
rest
pause.
You
should
rest
long
enough
to
allow
yourself
to
get
3-4
extra
repetitions.
As
soon
as
you
reach
failure
strip
the
weight
down
to
a
point
in
which
you
can
get
approximately
6
more
repetitions.
Follow
this
again
by
a
rest
pause
that
allows
you
to
eek
out
a
few
extra
repetitions.
Once
you
reach
failure
immediately
pick
up
a
pair
of
dumbbells
and
execute
a
set
of
flat
bench
dumbbell
flys.
You
should
choose
a
weight
that
allows
you
to
get
12
strict
repetitions.
The
key
here
is
to
concentrate
heavily
on
the
stretch
portion
of
the
exercise!
This
is
commonly
referred
to
as
"
compound
aftershock
"
That
is
when
you
superset
a
compound
movement
with
a
"
stretching
movement
"
This
method
will
stimulate
a
tremendous
amount
of
hypertrophy.
overview
8
reps
to
failure
rest
pause
enough
to
get
3-4
extra
reps
immediately
without
rest
strip
down
to
a
weight
that
you
can
get
6-8
repetitions
with
rest
pause
enough
to
get
3-4
extra
reps
without
rest
pick
up
a
pair
of
dumbbells
that
allow
you
to
perform
12
strict
flat
bench
dumbell
flys
To
understand
these
shocking
principles
read:
1.
Your
Guide
to
Super
Sets,
"Featuring
My
Favorite
Supersets!"
2.
Rest Pause Method
Note:
A
novice
may
only
need
to
perform
the
strips
and
eliminate
the
rest
pauses.
An
advanced
athlete
may
need
to
incorporate
one
strip
set
after
he
has
gone
to
failure
with
the
first
set
of
flys.
However
if
your
intensity
is
complete
you
shouldn't
need
to.
Incline
bench
(
same
thing
)
except
superset
with
incline
dumbbell
flys
shoulders
We
have
already
pre-fatigued
your
shoulders
through
bench
presses.
We
will
now
brutally
target
every
single
fiber
that
your
delts
have
left
in
one
fail
swoop!!!
dumbbell
shoulder
presses
You
will
begin
by
utilizing
the
ascending
sets
method
of
training.
Choose
a
light
weight
that
you
can
easily
get
8
repetitions
with.
Once
you
accomplish
this,
without
rest
pick
up
a
heavier
dumbbell
and
get
8
reps
with
it.
You
want
to
time
the
process
so
that
you
reach
failure
on
the
5th
set!
Which
means
if
you
can
usually
press
the
100
pound
dumbbells
12
times,
you
will
probably
start
the
process
with
the
60's
for
8
repetitions,
immediately
pick
up
the
70,
then
the
80's,
followed
by
the
90's
and
finally
the
100's
till
failure.
Now
here
is
where
the
pain
begins,
when
your
delts
are
so
pumped
with
blood
that
you
are
begging
for
mercy!
At
this
stage
you
will
strip
all
the
way
down
back
down
to
the
60's.
However
on
the
way
down
you
will
not
strip
until
you
have
reached
failure
with
each
weight.
So
use
the
ascending
sets
method
for
5
sets
of
8
reps
followed
by
strips
all
the
way
back
down
till
you
hit
the
original
weight
you
worked
with.
So
again
as
a
quick
example,
if
an
athlete
can
get
12
reps
with
the
50's
he
will
end
out
doing
something
along
these
lines:
All
the
sets
are
performed
without
rest!
ascending
sets
set
one:
10
pound
dumbbells
for
8
reps
set
two:
20
pound
dumbbells
for
8
reps
set
three:
30
pound
dumbbells
for
8
reps
set
four:
40
pound
dumbbells
for
8
reps
set
five:
50
pound
dumbbells
till
failure
descending
sets
set
six:
40
pound
dumbbells
till
failure
set
seven:
30
pound
dumbbells
till
failure
set
eight:
20
pound
dumbbells
till
failure
set
nine:
10
pound
dumbbells
till
failure
For
the
final
blow,
and
to
add
delt
width
perform
the
following:
one
double
drop
set
of
standing
side
lateral
raises
(
8,
10,
12
)
one
single
drop
set
of
standing
side
lateral
raises
(
8,
10
plus
a
few
partial
reps
after
failure
)
Triceps
mass
We
are
staying
with
the
basics
on
your
triceps.
Pure
mass
exercises!
5
sets
behind
the
back
dips
for
triceps
(
10,
10,
8,
6
and
then
on
the
last
set
perform
6
reps,
strip
weight
and
go
to
failure.
the
strip
should
be
approximately
20
percent
of
the
weight.
)
|
Chest,
Shoulders,
Triceps (
Workout
Two
)
|
chest
flat
dumbbell
bench
presses
a
bit
higher
rep
range
this
time,
(
12,
10
and
a
bit
more
control
on
the
movements.
So
one
second
up,
one
second
peak
contraction,
2
seconds
to
lower.
You
are
doing
the
same
pattern
however.
2
sets
12,
10
and
last
set
8
with
rest
pause,
then
go
to
failure,
strip
and
rest
pause
to
failure,
no
superset
this
time.
incline
dumbbell
bench:
Same
as
flat
final
blow
incline
bench
flys
supersetted
with
flat
bench
dumbell
flys
This
time
you
will
perform
you
will
perform
one
set
of
12
reps
on
incline
dumbbell
flys.
Then
immediately
without
rest
perform
one
set
flat
dumbbell
flys
for
a
total
of
12
reps
to
failure.
note:
If
you
need
more
then
add
one
strip
of
12
more
reps
to
the
flat
dumbbell
flys.
shoulders:
6
sets
of
close
grip
barbell
upright
rows
(
6,
6,
8,
8,
10,
10
)
When
you
reach
failure
on
each
set
cheat
out
an
additional
3
reps
on
the
first
two
sets,
4
on
the
second
two
and
5
on
the
last
two.
The
key
is
to
cheat
the
weight
up
and
slowly
lower
it
on
the
negative
portion
of
the
rep.
Your
range
of
motion
should
be
for
normal
reps,
one
second
up and 2-3
seconds
down.
Also
pause
for
one
second
at
the
top
for
a
peak
contraction.
That's
it
for
shoulders,
if
you
truly
are
"
intense
"
and
do
not
"
fake
failure
"
then
your
delts
will
be
screwed
after
this.
Not
to
mention,
your
pump
will
be
like
nothing
you
have
ever
experienced!
Again
we
are
concentrating
on
delt
width
here.
And
you
should
also
start
to
notice
your
chest
separating
from
your
delts.
Triceps
5
sets
lying
triceps
extensions
for
triceps
(
10,
10,
8,
6
and
last
set
6
reps
(
strip
weight
and
go
to
failure
)
one
second
up,
one
second
pause
at
top
and
2
to
lower.
|
Quads,
Hamstrings,
Calves
(
Workout
One
)
|
Squats 3
supersets:
Main
emphasis
quads,
secondary
effect,
hamstrings,
glutes
Wide
stance
squat,
toes
pointed
out
and
parallel
(
12,
10,
8
)
supersetted
with
10
one
and
a
half
rep
sissy
squats,
8
and
then
6.
The
half
rep
should
be
performed
on
the
lower
half
of
the
exercise.
This
is
again
compound
aftershock.
A
compound
and
heavy
exercise
supersetted
with
a
stretching
exercise.
This
combination
can't
be
beat.
You
should
notice
more
peak
and
mass
on
your
entire
quadriceps
muscle.
Note:
To
better
comprehend
the
one
and
a
half
rep
method,
click
here
Lunges
4
straight
Sets
Main
emphasis
hamstrings,
Lunges
create
tremendous
peak
and
mass
in
the
hamstrings.
They
also
tie
them
into
the
quadriceps
muscle.
In
edition
they
build
up
and
strengthen
the
glutes,
perhaps
more
than
any
exercise
on
earth.
You
will
perform
4
sets
of
dumbbell
lunges.
This
is
one
of
the
only
exercises
that
I
will
not
ask
you
to
go
to
failure
on.
However
you
need
to
choose
a
weight
that
is
challenging
for
the
rep
range
that
I
assign.
(
12,
10,
8,
6,
)
In
edition
I
want
you
to
perform
one
leg
at
a
time
rather
than
alternate.
Lying
Leg
Curls
We
will
finish
your
hamstrings
off
with.
one
double
drop
set
lying
hamstring
curls
(
6,
10,
12
)
one
single
drop
set
(
8,
12
)
Standing
Calf
Raises
More
than
ever
intensity
is
the
key
for
the
following
two
sets!
Give
it
everything
you
have
and
you
will
see
great
growth
in
your
calves!
one
double
drop
standing
(
10,
10,
10
)
one
single
drop
standing
(
10,
8
)
|
Quads,
Hamstrings,
Calves
(
Workout
Two
)
|
Leg
Extension
to
Pre-fatigue
Quads
One
double
drop
set
on
leg
extension
(
reps
15,
20,
25
)
If
you
cant
reach
targeted
range
use
rest
pause,
this
will
assure
that
you
don't
fake
failure.
Squat
Shoulder
width
apart
and
Heels
elevated,
I
prefer
a
thin
board,
but
you
can
use
plates
to
elevate
your
heels.
(
12,
10,
8
)
If
really
advanced
perform
one
more
single
drop
on
leg
extensions,
however
most
peoples
legs
will
be
fried.
I
only
and
I
repeat
only
advice
this
if
you
are
extremely
advanced.
Note:
You
should
see
tremendous
growth
in
your
quadraceps
by
utilizing
this
method
of
training.
Tremendous!
However
it
will
be
extremely
taxing.
So
try
and
get
some
sleep
after
this
one!
Stiff
Legged
Dead lifts
to
Work
your
hamstrings
from
the
top
to
the
bottom
of
the
muscle.
In
edition
this
will
improve
your
flexibility.
5
sets
(
15,
12,
10,
8,
6
)
As
with
the
lunges,
do
not
reach
failure
rather
make
the
set
extremely
challenging.
seated
calf
raises
2
double
drop
sets
on
the
seated
calf
raise
machine.
(
12,
10,
8
)
|
Back,
Biceps,
Forearms
(
Workout
One
)
|
Back
workout
Wide
Grip
Pullups:
Palms
facing
away
from
you
3
sets
of
wide
grip
pull-ups
to
failure
On
the
last
set
once
you
have
reached
failure,
set
a
bench
underneath
the
bar
and
assist
yourself
up
with
it
and
perform
an
excruciatingly
slow
negative
rep
on
the
way
down!
This
is
where
intensity
comes
in!
You
can
absolutely
destroy
your
back
if
these
are
done
slow
enough!
Fight
your
weight
all
the
way
down!
It
should
take
a
minimum
of
5
seconds
to
lower
yourself.
Perform
5
of
these
negative
reps
immediately
after
you
reach
failure
on
the
last
set.
Note:
If
you
cannot
get
many
pull-ups
then
use
a
bench
to
assist
you
or
spotter
and
heavily
concentrate
on
the
negative
rep.
wide
grip
(
10,
8,
6
)
This
will
strengthen
your
ability
to
perform
the
exercise
and
you
will
get
tremendous
gains
from
it
as
well!
Close
Grip
Pull-ups
3
sets
of
close
grip
to
failure
plus
5
negative
reps
on
the
last
set.
Your
main
concentration
on
this
exercise
needs
to
be
the
stretch
you
get
at
the
bottom.
Work
on
having
a
full
range
of
motion.
I
emphasize
the
stretch,
because
it
will
bring
your
lats
much
lower
and
produces
a
significantly
higher
amount
of
growth
compared
to
if
you
had
just
done
partial
reps.
Seated
Cable
Rows
supersetted
with
Bent
Over
dumbbell
Laterals
(
seated
or
standing
)
Seated
cable
rows
3
sets
of
(
12,
10,
8
)
reps
supersetted
with
3
sets
of
bent
over
dumbbell
laterals.
When
you
reach
failure
on
the
seated
cable
rows
cheat
out
these
amount
of
reps
on
each
set(4,5,6)
The
same
principle
applies
with
bent
over
dumbell
laterals.
(
12,
10,
8
)
reps
plus
cheat
reps
(
2,
3,
4)
This
superset
will
do
three
things:
1.
thicken
your
back
2.
Create
detail
on
the
upper
back
and
traps
3.
Give
your
Shoulders
a
3d
look
by
concentrating
on
the
rear
delt.
Biceps:
Concentration
Curls
We
are
going
to
pre-fatigue
the
"
peak
"
of
the
muscle
so
that
they
rise
more
dramatically
when
flexed.
Perform
one
Double
drop
set
of
concentration
curls
(8,10,12).
Standing
Barbell
or
Cambered
bar
Curls
3
Sets
(10,8,6)
one
cheat
rep
after
each
set
to
failure.
The
key
here
is
to
heavily
concentrate
on
the
muscle.
Don't
just
throw
the
weight
back
and
forth!
It
should
take
you
one
second
to
raise
it
and
2
to
lower
it.
2
sets
lying
dumbbell
curls
(12,10) note:
of
advanced
add
one
set
of
8
The
main
concentration
here
is
the
stretch!
Get
a
full
stretch
at
the
bottom
of
the
exercise!
This
is
a
great
finisher
for
the
biceps.
Forearms:
Hammer
Curls
2
single
drop
sets
of
slight
incline
hammer
curls
(12,8) It
should
take
one
second
to
raise
the
weight
and
3
to
lower
it.
Behind
The
Back
Wrist
Curls
1
double
drop
set
of
behind
the
back
wrist
curls
(15,15,15)
1
single
drop
set
.
(12,12)
|
Back,
Biceps,
Forearms
(
Workout
Two
)
|
Back
Wide
Grip
Bent
Over
Rows
6
sets Total
(
6,
6,
8,
8,
10,
12
)
When
you
reach
failure
on
each
set
throw
up
an
additional
3
reps
on
the
first
two
sets,
4
on
the
second
two,
and
5
on
the
last
two.
The
key
is
to
cheat
the
weight
up
and
slowly
lower
it
afterwords.
This
is
the
king
of
exercises
for
back
mass!
Perform
these
with
the
right
intensity
and
it
is
a
proven
fact
that
you
will
grow,
and
I
mean
big
time!
In
edition
you
should
receive
some
nice
forearm
growth
due
to
the
poundage
that
this
exercise
allows
you
to
control.
review:
Cheating Shock Principle
Behind
the
neck
pull
downs
double
drop
set
(10,8,6)
rest
repeat
Note:
One
drop
set
is
this:
Click
Here
A
double
drop
set
means
that
you
simply
perform
this
method
twice.
So
if
I
was
curling
135
pounds
for
10
reps
and
reached
failure
I
would
drop
the
weight
to
100
pounds
and
curl
it
to
failure
and
then
drop
it
again
to
75
pounds
to
failure.
That's
a
double
drop
Biceps:
Incline
Dumbbell
Curls
3
sets
(12,10,6)
If
you
noticed
your
preceding
two
workouts
had
you
utilize
a
stretching
exercise
at
the
end
of
the
routine.
This
time
for
a
shock
we
will
incorporate
it
at
the
beginning.
Concentrate
heavily
on
the
stretch
and
get
a
hard
one
to
two
second
peak
at
the
top
range
of
motion.
Preacher
Curls
3
sets
(10,8,6)
Now
that
we
have
blasted
your
biceps
with
a
nice
and
complete
stretch,
we
will
isolate
them
for
three
sets.
Standing
Alternate
Curls
3
sets
of
standing
alternate
dumbbell
curls.
The
reps
I
give
are
to
be
performed
on
both
arms.
(6,8,10)
Normally
I
would
use
a
power
exercise
like
this
at
the
beginning
of
a
routine.
Not
today
however.
I
am
saving
the
most
difficult
exercise
for
the
end.
Again,
this
is
simply
meant
to
confuse
your
muscles
and
force
them
into
new
growth.
Forearms
reverse
easy
curl
bar
wrist
curls
1
double
drop
set
(15,12,10)
once
you
reach
failure
on
the
last
drop
utilize
the
partial
repetition
principle
and
give
me
10-30
seconds
of
partials.
1
single
drop
set
(15,12)
same
partial
reps
principle
Normal
easy
curl
bar
wrist
curls
same
as
above
Note:
To
Review
Partial
Reps
Principle
Click
Here
|
Conclusion
Unlike
other
magazines
my
goal
is
not
to
convince
you
that
this
workout
is
going
to
go
by
quickly,
or
tell
you
that
its
not
going
to
be
that
hard.
Why?
Simply
because
it
is
going
to
be
that
hard!
The
program
will
test
you
both
physically
and
mentally
to
entirely
new
heights.
However,
if
you
do
decide
to
embark
on
this
journey
you
will
have
donned
the
clothes
of
the
"
hardcore.
"
And
in
edition
pack
on
a
whole
new
layer
of
muscle
mass!
Enjoy
Your
Gains!
Sincerely
Jacob
Wilson
jwilson@abcbodybuilding.com
© ABC Bodybuilding Company. All rights reserved. Disclaimer
|
