Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer

Project Mass is a cutting-edge training, nutrition, and supplement program designed to help you build maximum size. This is how you grow.

Main | Training | Nutrition | Supplements | Advanced Techniques | Get Started

Designed by Jacob Wilson, PhD, CSCS, in conjunction with Dymatize athlete Lawrence Ballenger, Project Mass is an advanced, 14-week periodized resistance training program engineered to help you keep growing. Built on a combination of cutting-edge techniques and classic lifts, a precision nutrition plan, and a science-backed supplement stack, Project Mass will make plateaus a thing of the past.

Project Mass
Watch The Video - 04:40

Throughout his research and education, Dr. Wilson has focused on how to optimize training and nutrition for maximum muscle growth. His lab at the University of Tampa is dedicated to bridging the gap between science and application. Designed to spur continued adaptation and combat plateaus, Project Mass is the distillation of his work.

The result of countless hours of experimentation and research, Project Mass is best suited for advanced lifters who have been training consistently for at least a few years. Beginner and intermediate lifters will also derive gains from the program, but they may want to have a few other Bodybuilding.com trainers under their belts.

Step One Watch the Overview Videos

Training Overview

Project Mass is more than a trainer. It's a 14-week master class in lifting, eating, and supplementing for muscle growth. This is what you've been waiting for—the training education of a lifetime!

Nutrition Overview

The Project Mass nutrition plan will teach you to time your nutrient intake to use fat as fuel and give your muscles what they need to thrive during brutal training.

Supplements Overview

Want to maximize your results and get the most from Project Mass? This simple, effective, mass-building supplement stack has everything you need.

Techniques Overview

These advanced training techniques will put your muscle-building power into overdrive! Here's how to do them, and how to implement them into your workouts.


Step Two Exclusive Emails

Sign up for weekly
Project Mass Emails and FREE CONTENT!

Each email contains tips, pictures, content, a supplement highlight, and more!

SIGN UP TODAY AND START RECEIVING EMAILS WITH:
  • New Workouts
  • Inspirational Member Stories
  • Supplement Discounts
  • Healthy Recipes
  • Exclusive Products
  • And much more!
  • New Workouts
  • Inspirational Member Stories
  • Supplement Discounts
  • Healthy Recipes
  • Exclusive Products
  • And much more!



EMAILS BUILT TO KEEP YOU ON TRACK!

If you're ready, Dr. Wilson and Lawrence Ballenger will help you push past physiological plateaus, build muscle, gain strength, and get closer to your genetic potential.

What you'll need to begin
  • Detailed training, nutrition, and supplementation overviews to help you master the program
  • A 14-week training plan with strength, hypertrophy, and hypertrophy "shock" workouts
  • Cutting-edge training techniques, including blood-flow restriction (BFR), intraset stretching, and more
  • Example videos for each training technique, explained with equipment in Dr. Wilson's lab
  • Muscle-building nutrition strategies like nutrient programming and nutrient pairing
  • A science-backed supplement stack to support muscle repair, recovery, and growth
  • Exclusive emails with tips from Dr. Wilson
  • And much more!

Step Three Start the Program

Apply This Program In BodySpace

Cycle One

Week 1
Micro 1
Day 1
Leg Strength
Micro 1
Day 2
Push Strength
Micro 1
Day 3
Pull Strength
Micro 1
Day 4
Optional Cardio/Rest
Micro 1
Day 5
Leg Hypertrophy
Micro 1
Day 6
Push Hypertrophy
Micro 1
Day 7
Pull Hypertrophy
Week 2
Micro 1
Day 8
Optional Cardio/Rest
Micro 2
Day 9
Leg Strength
Micro 2
Day 10
Push Strength
Micro 2
Day 11
Pull Strength
Micro 2
Day 12
Optional Cardio/Rest
Micro 2
Day 13
Leg Hypertrophy
Micro 2
Day 14
Push Hypertrophy
Week 3
Micro 2
Day 15
Pull Hypertrophy
Micro 2
Day 16
Optional Cardio/Rest
Micro 3
Day 17
Leg Strength
Micro 3
Day 18
Push Strength
Micro 3
Day 19
Pull Strength
Micro 3
Day 20
Optional Cardio/Rest
Micro 3
Day 21
Leg Hypertrophy
Week 4
Micro 3
Day 22
Pull Hypertrophy
Micro 3
Day 23
Pull Hypertrophy
Micro 3
Day 24
Optional Cardio/Rest
Micro 3
Day 25
Leg Strength
Micro 4
Day 26
Push Strength
Micro 4
Day 27
Pull Strength
Micro 4
Day 28
Optional Cardio/Rest
Week 5
Micro 4
Day 29
Leg Hypertrophy
Micro 4
Day 30
Push Hypertrophy
Micro 4
Day 31
Pull Hypertrophy
Micro 4
Day 32
Optional Cardio/Rest

Cycle Two

Week 6
Micro 1
Day 33
Leg Strength
Micro 1
Day 34
Push Strength
Micro 1
Day 35
Pull Strength
Micro 1
Day 36
Optional Cardio/Rest
Micro 1
Day 37
Leg Hypertrophy
Micro 1
Day 38
Push Hypertrophy
Micro 1
Day 39
Pull Hypertrophy
Week 7
Micro 1
Day 40
Optional Cardio/Rest
Micro 2
Day 41
Leg Strength
Micro 2
Day 42
Push Strength
Micro 2
Day 43
Pull Strength
Micro 2
Day 44
Optional Cardio/Rest
Micro 2
Day 45
Leg Hypertrophy
Micro 2
Day 46
Push Hypertrophy
Week 8
Micro 2
Day 47
Pull Hypertrophy
Micro 2
Day 48
Optional Cardio/Rest
Micro 3
Day 49
Leg Strength
Micro 3
Day 50
Push Strength
Micro 3
Day 51
Pull Strength
Micro 3
Day 52
Optional Cardio/Rest
Micro 3
Day 53
Leg Hypertrophy
Week 9
Micro 3
Day 54
Pull Hypertrophy
Micro 3
Day 55
Pull Hypertrophy
Micro 3
Day 56
Optional Cardio/Rest
Micro 3
Day 57
Leg Strength
Micro 4
Day 58
Push Strength
Micro 4
Day 59
Pull Strength
Micro 4
Day 60
Optional Cardio/Rest
Week 10
Micro 4
Day 61
Leg Hypertrophy
Micro 4
Day 62
Push Hypertrophy
Micro 4
Day 63
Pull Hypertrophy
Micro 4
Day 64
Optional Cardio/Rest

Cycle Three

Week 11
Micro 1
Day 65
Leg Strength
Micro 1
Day 66
Push Strength
Micro 1
Day 67
Pull Strength
Micro 1
Day 68
Optional Cardio/Rest
Micro 1
Day 69
Leg Hypertrophy
Micro 1
Day 70
Push Hypertrophy
Micro 1
Day 71
Pull Hypertrophy
Week 12
Micro 1
Day 72
Optional Cardio/Rest
Micro 2
Day 73
Leg Strength
Micro 2
Day 74
Push Strength
Micro 2
Day 75
Pull Strength
Micro 2
Day 76
Optional Cardio/Rest
Micro 2
Day 77
Leg Hypertrophy
Micro 2
Day 78
Push Hypertrophy
Week 13
Micro 2
Day 79
Pull Hypertrophy
Micro 2
Day 80
Optional Cardio/Rest
Micro 3
Day 81
Leg Strength
Micro 3
Day 82
Push Strength
Micro 3
Day 83
Pull Strength
Micro 3
Day 84
Optional Cardio/Rest
Micro 3
Day 85
Leg Hypertrophy
Week 14
Micro 3
Day 86
Pull Hypertrophy
Micro 3
Day 87
Pull Hypertrophy
Micro 3
Day 88
Optional Cardio/Rest
Micro 3
Day 89
Leg Strength
Micro 4
Day 90
Push Strength
Micro 4
Day 91
Pull Strength
Micro 4
Day 92
Optional Cardio/Rest
Week 15
Micro 4
Day 93
Leg Hypertrophy
Micro 4
Day 94
Push Hypertrophy
Micro 5
Day 95
Pull Hypertrophy
Micro 5
Day 96
Optional Cardio/Rest
Micro 5
Day 97
Leg Strength
Micro 5
Day 98
Push Strength
Micro 5
Day 99
Pull Strength
Week 16
Micro 5
Day 100
Optional Cardio/Rest
Micro 5
Day 101
Leg Hypertrophy
Micro 5
Day 102
Push Hypertrophy
Micro 5
Day 103
Pull Hypertrophy
Micro 5
Day 104
Optional Cardio/Rest
Micro 6
Day 105
Leg Strength
Micro 6
Day 106
Push Strength
Micro 6
Day 107
Pull Strength
Micro 6
Day 108
Optional Cardio/Rest
Micro 6
Day 109
Leg Hypertrophy
Micro 6
Day 110
Push Hypertrophy
Micro 6
Day 111
Pull Hypertrophy
Micro 6
Day 112
Optional Cardio/Rest

Save on supps that support muscle recovery, repair, and growth! Go Now!

Main | Training | Nutrition | Supplements | Advanced Techniques | Get Started