We're big fans of Bodybuilding.com athlete Lawrence Ballenger, and not just because he was the model—and laboratory test subject—for the immensely popular Project Mass: Jacob Wilson's 14-Week Muscle-Building Trainer. So it was pretty cool when Lawrence posted on Instagram that he had run into someone in Costa Rica doing one of the Project Mass workouts. Talk about a small world!

Project Mass is a 14-week program designed by Jacob "The Muscle Prof" Wilson, and it follows a unique six-day split that involves push, pull, and leg days in both strength and hypertrophy styles. The workout that the lifter in Costa Rica was doing was "Pull Hypertrophy," and if you're building a V-taper that defines an accomplished bodybuilder, it's well worth your time. Here's the workout from week one of the program:

Workout: Pull Hypertrophy
60-120 seconds rest between sets
4 sets, 10 reps
+ 6 more exercises


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The next time back day rolls around, throw this workout into the mix to add some variety to your routine by working your back and biceps in new ways and from new angles. No matter where in the world you are, your guns and back will inspire everyone who crosses your path!

About the Author

Hobart Swan

Hobart Swan

Hobart Swan formerly wrote and edited for Bodybuilding.com. He also worked as a producer of health content for CBS Radio, and as a health-content specialist at Healthwise, the nation’s...

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