Welcome to your first day of Project Mass. If you haven't already, make sure to watch the training, nutrition, and program overview videos before you hit the gym. Each video contains essential information that you'll need in order to be successful in this program.
Throughout Project Mass, you'll be doing three days of strength work and three days of hypertrophy work per week. However, the intensity and volume of the workouts increase in the second and third microcycle of each cycle, and then taper down in the fourth microcycle. So, it's important that you pay attention to the sets, reps, and rest periods prescribed in each workout!
If you'd like a little more info on the structure of Project Mass and how the overall program works, check out this quick video before diving into the workout below:
Project Mass Introduction
Watch The Video - 4:11
Today's workout will test the strength of your legs. The rep scheme is low because I want you to use heavy weight for each lift. You're not going to use your 3-rep max for each set, but you're still going to select a weight that is very challenging.
The point of this program is to add size and strength to your muscles, so give them a reason to grow.
Cycle 1, Microcycle 1 Nutrition
I based the Project Mass nutrition plan on the needs of a 180-pound male. That means you may need to add or subtract calories depending on your weight and sex. If you do have to lower or increase calories, do so proportionately. So, if you're a 120-pound female, you'll decrease your calories by 33 percent. Don't forget that we're trying to put on muscle without a lot of fat gain, so you won't be eating whatever you want.
On lower-volume days, you'll need fewer calories than you will on higher-volume days. Be sure you're giving your body enough fuel to perform the workouts, but you're not giving it extra calories it can't use.
If you're a 180-pound male, your macro goal for the next eight days is to consume approximately 2,700 calories, 70 grams of fat, 300 grams of carbs, and 225 grams of protein each day. For more information on how to customize this nutrition plan according to your personal needs, check out the nutrition overview page.