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Five-Week Intense Mass Plan!

If you desire to participate in an interestingly intense mass plan, then this is a great one! Your goal should be to eat big, train big, and recover big!

By: David Gluhareff

If you desire to participate in an interestingly intense mass plan, then this is a great one! Your goal should be to eat big, train big, and recover big! There are three parts to this program: 1) Diet, 2) Train, and 3) Recover!


Diet

Eight healthy and clean meals per day are what you have to achieve. The set-up is as follows:

Meal one - (wake-up) protein shake

Meal two - oatmeal or cream of wheat (before work or school) / * if you workout, then add another protein shake after workout

Meal three - banana and protein bar

Meal four - (lunch time) lean meat, veggies, and complex carbs (brown rice or whole grain bread)

Meal five - apple or pear and protein bar

Meal six - (if you workout) post workout mass gaining protein shake

Meal seven - (dinner) lean meat, veggies, and complex carbs (sweet potato or whole grain rice)

Meal eight - (before bed) protein shake

  • Eat every two to three hours
  • Never miss meals
  • Do not eat until full, only satisfied
  • Only drink water and a lot of it all day
  • Eat at least 1 gram of protein per pound of bodyweight spread over each meal with no more than 30 grams of protein per meal (Example - 200 pound person = 200 grams of protein throughout the day)
  • Try to eat at least 1 gram of carbs (complex) per pound of bodyweight, but preferably 2 grams per pound per day (Example - 200 pound person = 200-400 grams of carbs throughout the day, but if you feel this is too much for you, then take in what feels right)


Training

Each workout should be followed by one - two days off.

Week One

Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

*High in REPS to prep your BODY for what is to come!

Day 1 - Legs

Click here for printable workout log!

Day 2 - Arms and Shoulders

Click here for printable workout log!

Day 3 - Chest and Back

Click here for printable workout log!

Week Two

Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

*CHANGE in REPS to TRICK your BODY by going heavy and back to basics with five sets.

Day 1 - Legs

    5 min. med. pace warm-up walk or bike
    5 sets barbell squats 8-10 reps
    5 sets leg extensions 8-10 reps
    5 sets lying leg curls 8-10 reps
    5 sets seated calf raises 8-10 reps
    5 sets hyperextensions w/25 lb dumbbell 8-10 reps
    abs - 5 sets ab machine and 5 sets hanging leg raises
    finish with 20 min. med. pace walk or bike

Click here for printable workout log!

Day 2 - Arms and Shoulders

    5 min. warm-up
    5 sets barbell shoulder presses 8-10 reps
    5 sets dumbbell side lateral raises 8-10 reps
    5 sets dips 8-10 reps
    5 sets barbell curls 8-10 reps
    abs - 5 sets decline bench crunches w/ 25 pound plate and 5 sets hanging leg raises w/20 pound dumbbell between feet
    20 min. walk or bike med. Pace

Click here for printable workout log!

Day 3 - Chest and Back

Click here for printable workout log!

Week Three

Workouts (first set or two should be challenging, but not as bad as 3, 4, and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

Day 1 - Legs

    5 min. med. pace warm-up walk or bike
    5 sets dumbbell walking lunges 8-10 reps
    5 sets leg extensions 8-10 reps
    5 sets seated leg curls 8-10 reps
    5 sets calf raises on leg press 8-10 reps
    5 sets hyperextensions w/25 lb dumbbell 8-10 reps
    abs - 5 sets ab machine and 5 sets hanging leg raises
    finish with 20 min. med. pace walk or bike

Click here for printable workout log!

Day 2 - Arms and Shoulders

    5 min. warm-up
    5 sets dumbbell shoulder presses 8-10 reps
    5 sets dumbbell alternating front raises 8-10 reps
    5 sets rope press downs 8-10 reps
    5 sets dumbbell curls 8-10 reps
    abs - 5 sets decline bench crunches w/ 35 pound plate and 5 sets hanging leg raises w/25 pound dumbbell between feet
    20 min. walk or bike med. Pace

Click here for printable workout log!

Day 3 - Chest and Back

Click here for printable workout log!

Week Four

Workouts (first set or two should be challenging, but not as bad as 3, 4, and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

Day 1 - Legs

    5 min. med. pace warm-up walk or bike
    5 sets dumbbell walking lunges 8-10 reps
    5 sets leg extensions 8-10 reps
    5 sets seated leg curls 8-10 reps
    5 sets calf raises on leg press 8-10 reps
    5 sets hyperextensions w/25 lb dumbbell 8-10 reps
    abs - 5 sets ab machine heavy and 5 sets hanging leg raises w/ 20 pound dumbbell
    finish with 20 min. med. pace walk or bike

Click here for printable workout log!

Day 2 - Arms and Shoulders

    5 min. warm-up
    4 sets barbell shoulder presses 8-10 reps
    4 sets dumbbell alternating front raises 8-10 reps
    4 sets dumbbell side lateral raises 8-10 reps
    4 sets dumbbell rear lateral raises 8-10 reps
    4 sets dips 8-10 reps
    4 sets triceps dumbbell kickbacks 8-10 reps
    4 sets dumbbell curls 8-10 reps
    4 sets seated dumbbell concentration curls 8-10 reps
    abs - 5 sets decline bench crunches w/ 45 pound plate and 5 sets hanging leg raises
    20 min. walk or bike med. Pace

Click here for printable workout log!

Day 3 - Chest and Back

    5 min. warm-up
    4 sets incline dumbbell presses 8-10 reps
    4 sets incline dumbbell flyes 8-10 reps
    4 sets flat dumbbell presses 8-10 reps
    4 sets flat dumbbell flyes 8-10 reps
    4 sets decline dumbbell presses 8-10 reps
    4 sets one arm dumbbell rows 8-10 reps
    4 sets machine back pullovers 8-10 reps
    4 sets regular pull ups 8-10 reps
    20 min. med. pace walk or bike

Click here for printable workout log!

Week Five

Your routine for this week will look weird, but it is fine and designed to trick your body so it will not get used to or adapt to your regular body part splits. Here is this week's routine:

Day 1 - Total body routine, but very light

    warm-up
    bench press 4 sets 10-12 reps
    one arm dumbbell rows 4 sets 10-12 reps
    military press standing 4 sets 10-12 reps
    barbell curls 4 sets 10-12 reps
    dips 4 sets 10-12 reps
    hanging leg raises 4 sets 10-12 reps
    barbell squats 4 sets 10-12 reps
    seated calf raises 4 sets 10-12 reps
    hyperextensions 4 sets 10-12 reps

Click here for printable workout log!

Day 2 - Total body again with same routine as Wednesday, but with 4 sets of 6-8 reps.

Click here for printable workout log!

Day 3 - Last total body, and with different exercises all done light at 5 sets of 12-15 reps

Click here for printable workout log!

Recover

Make sure you get at least eight hours of sleep per night. If you are able, get an hour and a half nap in the afternoon. Make sure not to party until the wee hours of the morning and or get to bed too late. Get your body on a healthy and structured sleep schedule. Eat big, train big, and recover big! Never give up!


About The Author

David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty-five years old. To contact David Gluhareff, CFT (ISSA), go to www.trainwithdave.com.

5 weeks too long for you? Check out the 4 week program here!

Thanks,

Five-Week Intense Mass Plan!
trainwithdaveg@yahoo.com

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