XLAthlete.com Extreme Mass Training
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Extreme Mass Training - Week 1 - Workout 1 Extreme Mass Training - Week 1 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 If you do not know 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo what a tempo is, or
how to use one, 0.0 3 2:00 2:1:0:0 0.0 3 2:00 2:1:0:0 please click on the 0.0 2 2:00 0.0 2 2:00 blue "Tempo" to the 0.0 7 2:00 0.0 7 2:00 right for more Tempo Tempo information 0.0 7 2:00 3:1:2:0 0.0 7 2:00 3:1:2:0 0.0 7 2:00 0.0 7 2:00 0.0 7 2:00 0.0 7 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Bent Choose 10 2:00 Hyper No Load 10 or Failure Over Row Choose 10 No Load 10 or Failure Choose 10 Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each Hip Flexor Band Band 8 each exercise Straight Bar 0.0 7 exercise Pulls Band 8 each Curl 0.0 7 Band 8 each 0.0 7 Band 8 each 0.0 Failure 0.0 9 each 2:00 No Load Failure 2:00 Step Up Supine Row 0.0 9 each No Load Failure 0.0 9 each No Load Failure Pair with 0.0 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 9 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 9 each Raise Choose 10 0.0 9 each Choose 10 Pair with 0.0 9 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure
No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete
Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Program Designed by Jonathon Janz, MS, CSCS, USAW Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition
Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 1 - Workout 3 Extreme Mass Training - Week 1 - Workout 4
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information
0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets the dead lift 0.0 4 2:00 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat 0.0 8 2:00 2:1:2:0 0.0 8 2:00 3:1:2:0 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 each 2:00 0.0 10 2:00 Walking Lunge Lat Pull Down 0.0 8 each 2:00 0.0 10 0.0 8 each 2:00 0.0 10 Pair with Failure Rest only after you 0.0 8 each 2:00 0.0 finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 RDL exercise Press Add Weight 7 0.0 7 Add Weight 5 0.0 7 Pair with Rest only after you Add Weight 5 0.0 7 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid Choose 10 0.0 7 Pair with Choose 10 Rest only after you 0.0 7 finish a set of each Choose 8 Dumbbell Curl 0.0 7 exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8 Band 10 each Choose Failure Squat
Pair with Band 10 each Rest only after you Choose 10 2:00 Dumbbell finish a set of each
Band 10 each Bench Fly Choose 10 Triangle Terror exercise Band 10 each Pair with Choose Failure Rest only after you finish a set of each Band 10 each Choose 10
Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug 0.0 Failure Choose Failure
Pair with 0.0 Failure Rest only after you Choose 10 2:00 Overhead finish a set of each
No Load Failure Lateral Raise Choose 10 Chin Up exercise No Load Failure Pair with Choose Failure Rest only after you finish a set of each
Choose Failure No Load Failure Dips exercise Core Workout Choose A Workout Sheet To Complete Choose Failure
Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 2 - Workout 1 Extreme Mass Training - Week 2 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo 0.0 3 2:00 2:1:0:0 0.0 3 2:00 2:1:0:0 0.0 2 2:00 0.0 2 2:00 0.0 7 2:00 Tempo 0.0 7 2:00 Tempo 0.0 7 2:00 3:1:2:0 0.0 7 2:00 3:1:2:0 0.0 7 2:00 0.0 7 2:00 0.0 7 2:00 0.0 7 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Bent Choose 10 2:00 Hyper No Load 10 or Failure Over Row Choose 10 No Load 10 or Failure Choose 10 Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each Hip Flexor Band Band 8 each exercise Straight Bar 0.0 7 exercise Pulls Band 8 each Curl 0.0 7 Band 8 each 0.0 7 Band 8 each 0.0 Failure 0.0 9 each 2:00 No Load Failure 2:00 Step Up Supine Row 0.0 9 each No Load Failure 0.0 9 each No Load Failure Pair with 0.0 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 9 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 9 each Raise Choose 10 0.0 9 each Choose 10 Pair with 0.0 9 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete
Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 2 - Workout 3 Extreme Mass Training - Week 2 - Workout 4
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information
0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets the dead lift 0.0 4 2:00 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat 0.0 8 2:00 2:1:2:0 0.0 8 2:00 3:1:2:0 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 each 2:00 0.0 10 2:00 Walking Lunge Lat Pull Down 0.0 8 each 2:00 0.0 10 0.0 8 each 2:00 0.0 10 Pair with Failure Rest only after you 0.0 8 each 2:00 0.0 finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 RDL exercise Press Add Weight 7 0.0 7 Add Weight 5 0.0 7 Pair with Rest only after you Add Weight 5 0.0 7 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid Choose 10 0.0 7 Pair with Choose 10 Rest only after you 0.0 7 finish a set of each Choose 8 Dumbbell Curl 0.0 7 exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8 Band 10 each Choose Failure Squat
Pair with Band 10 each Rest only after you Choose 10 2:00 Dumbbell finish a set of each
Band 10 each Bench Fly Choose 10 Triangle Terror exercise Band 10 each Pair with Choose Failure Rest only after you finish a set of each Band 10 each Choose 10
Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug 0.0 Failure Choose Failure
Pair with 0.0 Failure Rest only after you Choose 10 2:00 Overhead finish a set of each
No Load Failure Lateral Raise Choose 10 Chin Up exercise No Load Failure Pair with Choose Failure Rest only after you finish a set of each
Choose Failure No Load Failure Dips exercise Core Workout Choose A Workout Sheet To Complete Choose Failure
Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 3 - Workout 1 Extreme Mass Training - Week 3 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo 0.0 2 2:00 1:1:0:0 0.0 2 2:00 1:1:0:0 0.0 1 2:00 0.0 1 2:00 0.0 7 2:00 Tempo 0.0 7 2:00 Tempo 0.0 6 2:00 3:1:1:0 0.0 6 2:00 3:1:1:0 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Choose 10 each 2:00 Hyper Incline No Load 10 or Failure Twisting Row Choose 10 each No Load 10 or Failure Choose 10 each Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 each Rest only after you finish a set of each finish a set of each Band 8 each Straight Bar 0.0 7 Hip Flexor Band exercise exercise Band 8 each Curl 0.0 7 Pulls Lateral Band 8 each 0.0 7 Band 8 each 0.0 Failure Choose 9 each 2:00 No Load Failure 2:00 Dumbbell Step Supine Row Choose 9 each No Load Failure Up Band Choose 9 each No Load Failure Pair with Choose 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 8 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 8 each Raise Choose 10 0.0 8 each Choose 10 Pair with 0.0 8 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure
No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete
Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 3 - Workout 3 Extreme Mass Training - Week 3 - Workout 4
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information
0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets the dead lift 0.0 4 2:00 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat 0.0 8 2:00 2:1:2:0 0.0 8 2:00 2:1:2:0 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 each 2:00 Dynamic Lat 0.0 10 2:00 Walking Lunge 0.0 8 each 2:00 Pull Down 0.0 10 With Band 0.0 8 each 2:00 0.0 10 Pair with Failure Rest only after you 0.0 8 each 2:00 0.0 finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 exercise RDL Press Add Weight 7 0.0 7 Add Weight 5 0.0 7 Pair with Rest only after you Add Weight 5 0.0 7 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid Choose 10 0.0 7 Pair with Choose 10 Rest only after you 0.0 7 finish a set of each Choose 8 Dumbbell Curl 0.0 7 exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8 Band 10 each Choose Failure Squat
Pair with Band 10 each Rest only after you Choose 10 2:00 Dumbbell finish a set of each
Band 10 each exercise Incline Fly Choose 10 Lateral Walking Band 10 each Pair with Choose Failure Rest only after you Band Lunge finish a set of each Band 10 each Choose 10 Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug 0.0 Failure Choose Failure
Pair with 0.0 Failure Rest only after you Choose 10 2:00 Overhead finish a set of each
No Load Failure Lateral Raise Choose 10 Chin Up exercise No Load Failure Pair with Choose Failure Rest only after you finish a set of each
Choose Failure No Load Failure Dips exercise Core Workout Choose A Workout Sheet To Complete Choose Failure
Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 4 - Workout 1 Extreme Mass Training - Week 4 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo 0.0 2 2:00 1:1:0:0 0.0 2 2:00 1:1:0:0 0.0 1 2:00 0.0 1 2:00 0.0 7 2:00 Tempo 0.0 7 2:00 Tempo 0.0 6 2:00 3:1:1:0 0.0 6 2:00 3:1:1:0 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Choose 10 each 2:00 Hyper Incline No Load 10 or Failure Twisting Row Choose 10 each No Load 10 or Failure Choose 10 each Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 each Rest only after you finish a set of each finish a set of each Band 8 each Straight Bar 0.0 7 Hip Flexor Band exercise exercise Band 8 each Curl 0.0 7 Pulls Lateral Band 8 each 0.0 7 Band 8 each 0.0 Failure Choose 9 each 2:00 No Load Failure 2:00 Dumbbell Step Supine Row Choose 9 each No Load Failure Up Band Choose 9 each No Load Failure Pair with Choose 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 8 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 8 each Raise Choose 10 0.0 8 each Choose 10 Pair with 0.0 8 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete
Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 4 - Workout 3 Extreme Mass Training - Week 4 - Workout 4
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information
0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets the dead lift 0.0 4 2:00 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat 0.0 8 2:00 2:1:2:0 0.0 8 2:00 2:1:2:0 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 8 each 2:00 Dynamic Lat 0.0 10 2:00 Walking Lunge 0.0 8 each 2:00 Pull Down 0.0 10 With Band 0.0 8 each 2:00 0.0 10 Pair with Failure Rest only after you 0.0 8 each 2:00 0.0 finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 exercise RDL Press Add Weight 7 0.0 7 Add Weight 5 0.0 7 Pair with Rest only after you Add Weight 5 0.0 7 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid Choose 10 0.0 7 Pair with Choose 10 Rest only after you 0.0 7 finish a set of each Choose 8 Dumbbell Curl 0.0 7 exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8 Band 10 each Choose Failure Squat
Pair with Band 10 each Rest only after you Choose 10 2:00 Dumbbell finish a set of each
Band 10 each exercise Incline Fly Choose 10 Lateral Walking Band 10 each Pair with Choose Failure Rest only after you Band Lunge finish a set of each Band 10 each Choose 10 Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug 0.0 Failure Choose Failure
Pair with 0.0 Failure Rest only after you Choose 10 2:00 Overhead finish a set of each
No Load Failure Lateral Raise Choose 10 Chin Up exercise No Load Failure Pair with Choose Failure Rest only after you finish a set of each
Choose Failure No Load Failure Dips exercise Core Workout Choose A Workout Sheet To Complete Choose Failure
Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
XLAthlete.com Extreme Mass Training
Extreme Mass Unloading Week 5 - Super Endurance Day 1 Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Warm Up/Prehab Sets/Reps 3-Way Hamstring Touch 9 Each Leg
Toe Reach Squat 10 10 14 12 14 16 13 16 Dynamic Warm Up 2-3 Minutes Reverse Hyper On No Med Ball Twist 15 Each Way Glute Ham Load 12 14 16 13 16 Follow The Plan To Med Ball Toe Touches 10 13 16 Specific Warm Up The Right Pair With
Choose Your Repetition Level 10 14 12 14 16 13 16 Overhead Lateral Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Choose Raise 12 14 16 13 16 10 14 12 14 16 13 16 13 16 Back Squat 0.0 12 14 16 13 16 Pair With
13 16 10 each 14 each 12 each 14 each 16 each 13 each 16 each Pair With Gopher U Abs Choose 12 each 14 each 16 each 13 each 16 each 10 14 12 14 16 13 16 13 each 16 each Dynamic Lat Pull 0.0 12 14 16 13 16 Pair With Down 13 16 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Pair With Load 10 sec 20 sec 30 sec 15 sec 30 sec 10 14 12 14 16 13 16 Or 15 sec 30 sec Bench Press 0.0 12 14 16 13 16 13 16 Bodyweight No 10 20 10 20 30 15 30 Pair With Squats Load 10 20 30 15 30 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec 15 30 Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 10 each 14 each 12 each 14 each 16 each 13 each 16 each Dumbbell 10 20 10 20 30 15 30 Choose 12 each 14 each 16 each 13 each 16 each Bodyweight No Twisting Row 10 20 30 15 30 13 each 16 each Squats Load 15 30 Pair With
10 14 12 14 16 13 16 Close Grip Push Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Choose Up 12 14 16 13 16 10 14 12 14 16 13 16 13 16 No Ball Leg Curl 12 14 16 13 16 Pair With Load 13 16 10 14 12 14 16 13 16 Pair With Straight Bar Curl Choose 12 14 16 13 16 10 14 12 14 16 13 16 13 16 Dumbbell Incline Choose 12 14 16 13 16 Pair With Fly 13 16 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Pair With Load 10 sec 20 sec 30 sec 15 sec 30 sec 10 14 12 14 16 13 16 Or 15 sec 30 sec Dumbbell Curl To Choose 12 14 16 13 16 Press 13 16 Bodyweight No 10 20 10 20 30 15 30 Pair With Squats Load 10 20 30 15 30 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec 15 30 Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec Recovery Sets/Reps
2 sets of 30 seconds
Isometric Split per leg 10 20 10 20 30 15 30 Bodyweight No 10 20 30 15 30 2 sets of 30 Squats Load Lying Wall Shakes 15 30 seconds
Foam Roller Quads and I-Band
Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7
No 10 each 14 each12 each 14 each 16 each 13 each 16 each Piston Squat
Load 12 each 14 each 16 each 13 each 16 each 13 each 16 each
Pair With
10 14 12 14 16 13 16 Supinate Pronate
Choose 12 14 16 13 16 Tricep Extension 13 16 Program Designed by Jonathon Janz and Cal Dietz
Pair With 10 each 14 each 12 each 14 each 16 each 13 each 16 each Med Ball Twist Choose 12 each 14 each 16 each 13 each 16 each 13 each 16 each
Pair With 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No 10 sec 20 sec 30 sec 15 sec 30 sec Load Or 15 sec 30 sec
10 20 10 20 30 15 30 Bodyweight No 10 20 30 15 30 Squats Load
15 30
XLAthlete.com Extreme Mass Training
Extreme Mass Unloading Week 5 - Super Endurance Day 2 Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Warm Up/Prehab Sets/Reps 3-Way Hamstring Touch 9 Each Leg
Toe Reach Squat 10 10 14 12 14 16 13 16 Dynamic Warm Up 2-3 Minutes Band Pull Band Med Ball Twist 15 Each Way Through 12 14 16 13 16 Follow The Plan To Med Ball Toe Touches 10 13 16 Specific Warm Up The Right Pair With
Choose Your Repetition Level 10 14 12 14 16 13 16 Overhead Lateral Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Choose Raise 12 14 16 13 16 10 each 14 each12 each 14 each 16 each 13 each 16 each 13 16 Step Up 0.0 12 each 14 each 16 each 13 each 16 each Pair With
13 each 16 each 10 each 14 each 12 each 14 each 16 each 13 each 16 each Med Ball Twist Choose Pair With 12 each 14 each 16 each 13 each 16 each 10 each 14 each12 each 14 each 16 each 13 each 16 each 13 each 16 each Dumbbell Twisting Choose 12 each 14 each 16 each 13 each 16 each Pair With Row 13 each 16 each Bike Sprint No 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Pair With Load 10 sec 20 sec 30 sec 15 sec 30 sec 10 14 12 14 16 13 16 Or 15 sec 30 sec Dumbbell Incline Choose 12 14 16 13 16 Press 13 16 Bodyweight No 10 20 10 20 30 15 30 Pair With Squats Load 10 20 30 15 30 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec 15 30 Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 10 14 12 14 16 13 16 Lat Pull Down 10 20 10 20 30 15 30 Choose 12 14 16 13 16 Bodyweight No Chin Grip 10 20 30 15 30 13 16 Squats Load 15 30 Pair With
10 14 12 14 16 13 16 Dumbbell Tricep Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Choose Extension 12 14 16 13 16 10 14 12 14 16 13 16 13 16 No Ball Leg Curl 12 14 16 13 16 Pair With Load 13 16 10 each 14 each 12 each 14 each 16 each 13 each 16 each Alternating Choose Pair With Dumbbell Curl 12 each 14 each 16 each 13 each 16 each 10 14 12 14 16 13 16 13 each 16 each Dumbbell Bench Choose 12 14 16 13 16 Pair With Press 13 16 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Pair With Load 10 sec 20 sec 30 sec 15 sec 30 sec 10 14 12 14 16 13 16 Or 15 sec 30 sec Reverse Curl Choose 12 14 16 13 16 13 16 Bodyweight No 10 20 10 20 30 15 30 Pair With Squats Load 10 20 30 15 30 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec 15 30 Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec Recovery Sets/Reps
Glute Ham Hang 1 Set of 2:00
10 20 10 20 30 15 30 Bodyweight No 10 20 30 15 30 Squats Load Partner Leg Walks 2 sets per leg 15 30
Foam Roller Glutes and Hams
Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7
No 10 each 14 each12 each 14 each 16 each 13 each 16 each Piston Squat Load 12 each 14 each 16 each 13 each 16 each 13 each 16 each
Pair With
10 14 12 14 16 13 16
Tricep Push Down Choose 12 14 16 13 16
13 16
Pair With
10 14 12 14 16 13 16 Full Bench Curl Choose 12 14 16 13 16 Up 13 16 Pair With 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec
10 20 10 20 30 15 30 Bodyweight No 10 20 30 15 30 Squats Load 15 30
XLAthlete.com Extreme Mass Training
Extreme Mass Unloading Week 5 - Super Endurance Day 3 Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Warm Up/Prehab Sets/Reps 3-Way Hamstring Touch 9 Each Leg
Toe Reach Squat 10 10 14 12 14 16 13 16 Dynamic Warm Up 2-3 Minutes Reverse Hyper On No Med Ball Twist 15 Each Way Glute Ham Load 12 14 16 13 16 Follow The Plan To Med Ball Toe Touches 10 13 16 Specific Warm Up The Right Pair With
Choose Your Repetition Level 10 14 12 14 16 13 16 Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Arnold Press Choose 12 14 16 13 16 No 10 each 14 each12 each 14 each 16 each 13 each 16 each 13 16 Piston Squat Load 12 each 14 each 16 each 13 each 16 each Pair With 13 each 16 each 10 each 14 each 12 each 14 each 16 each 13 each 16 each Pair With Gopher U Abs Choose 12 each 14 each 16 each 13 each 16 each 10 14 12 14 16 13 16 13 each 16 each Lat Pull Down 0.0 12 14 16 13 16 Pair With 13 16 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Pair With Load 10 sec 20 sec 30 sec 15 sec 30 sec 10 14 12 14 16 13 16 Or 15 sec 30 sec Bench Press 0.0 12 14 16 13 16 13 16 Bodyweight No 10 20 10 20 30 15 30 Pair With Squats Load 10 20 30 15 30 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec 15 30 Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 10 14 12 14 16 13 16 Lat Pull Down 10 20 10 20 30 15 30 Choose 12 14 16 13 16 Bodyweight No Chin Grip 10 20 30 15 30 13 16 Squats Load 15 30 Pair With
10 14 12 14 16 13 16 Reverse Grip Tricep Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Choose Push Down 12 14 16 13 16 10 14 12 14 16 13 16 13 16 No Ball Leg Curl 12 14 16 13 16 Pair With Load 13 16 10 14 12 14 16 13 16 Pair With Straight Bar Curl Choose 12 14 16 13 16 10 14 12 14 16 13 16 13 16 Dumbbell Incline Choose 12 14 16 13 16 Pair With Press 13 16 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Pair With Load 10 sec 20 sec 30 sec 15 sec 30 sec 10 14 12 14 16 13 16 Or 15 sec 30 sec Dumbbell Curl To Choose 12 14 16 13 16 Press 13 16 Bodyweight No 10 20 10 20 30 15 30 Pair With Squats Load 10 20 30 15 30 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec 15 30 Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec Recovery Sets/Reps
2 sets of 30 seconds
Isometric Split per leg 10 20 10 20 30 15 30 Bodyweight No 10 20 30 15 30 2 sets of 30 Squats Load Lying Wall Shakes 15 30 seconds
Foam Roller Quads and I-Band
Exercise Weight Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7
Dumbbell Walking 10 each 14 each12 each 14 each 16 each 13 each 16 each Choose Lunge 12 each 14 each 16 each 13 each 16 each 13 each 16 each
Pair With
10 14 12 14 16 13 16 Supinate Pronate Choose 12 14 16 13 16 Tricep Extension 13 16
Pair With 10 each 14 each 12 each 14 each 16 each 13 each 16 each Med Ball Twist Choose 12 each 14 each 16 each 13 each 16 each 13 each 16 each
Pair With 10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec Bike Sprint No Load 10 sec 20 sec 30 sec 15 sec 30 sec Or 15 sec 30 sec
10 20 10 20 30 15 30 Bodyweight No 10 20 30 15 30 Squats Load 15 30
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 6 - Workout 1 Extreme Mass Training - Week 6 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo 0.0 2 2:00 0:0:0:0 0.0 2 2:00 0:0:0:0 0.0 1 2:00 0.0 1 2:00 0.0 6 2:00 Tempo 0.0 6 2:00 Tempo 0.0 6 2:00 2:0:0:0 0.0 6 2:00 2:1:1:0 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Bent Choose 10 each 2:00 Hyper Incline No Load 10 or Failure Over Row Choose 10 each Band No Load 10 or Failure Choose 10 each Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 each Rest only after you finish a set of each finish a set of each Band 8 each exercise Straight Bar 0.0 7 exercise Hip Flexor Band Band 8 each Curl 0.0 7 Pulls Band 8 each 0.0 7 Band 8 each 0.0 Failure Choose 9 each 2:00 No Load Failure 2:00 Dumbbell Step Supine Row Choose 9 each No Load Failure Up Band Choose 9 each No Load Failure Pair with Choose 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 8 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 8 each Raise Choose 10 0.0 8 each Choose 10 Pair with 0.0 8 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 6 - Workout 3 Extreme Mass Training - Week 6 - Workout 4 Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes 3 Way Hamstring Touch 5 each leg Band Face Pulls 8 Up Up Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information 0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets 0.0 4 2:00 the dead lift 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat 0.0 8 2:00 2:1:0:0 0.0 8 2:00 2:1:0:0 0.0 8 2:00 0.0 8 2:00 0.0 8 2:00 0.0 Failure 2:00 0.0 8 each 2:00 Dynamic Lat 0.0 10 2:00 Walking Lunge 0.0 8 each 2:00 Pull Down 0.0 10 0.0 8 each 2:00 0.0 10 Pair with Rest only after you 0.0 8 each 2:00 0.0 Failure finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 RDL exercise
0.0 7 Press Add Weight 7
0.0 7 Add Weight 5 Pair with Rest only after you 0.0 7 Add Weight 5 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid
0.0 7 Choose 10 Pair with Rest only after you 0.0 7 Choose 10 finish a set of each
0.0 Failure Dumbbell Curl Choose 8 exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8
Squat Band 10 each Choose Failure Rest only after you Pair with Band 10 each Dumbbell Choose 10 2:00 finish a set of each Band 10 each Choose 10 Bench Fly Lateral Walking exercise Pair with Rest only after you Band 10 each Choose Failure Band Lunge finish a set of each
Band 10 each Choose 10 Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug
0.0 Failure Choose Failure Rest only after you Pair with 0.0 Failure Overhead Choose 10 2:00 finish a set of each No Load Failure Choose 10 Lateral Raise Chin Up exercise Pair with Rest only after you No Load Failure Choose Failure finish a set of each
Choose Failure No Load Failure Dips exercise Choose Failure Core Workout Choose A Workout Sheet To Complete Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 7 - Workout 1 Extreme Mass Training - Week 7 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo 0.0 2 2:00 0:0:0:0 0.0 2 2:00 0:0:0:0 0.0 1 2:00 0.0 1 2:00 0.0 6 2:00 Tempo 0.0 6 2:00 Tempo 0.0 6 2:00 2:0:0:0 0.0 6 2:00 2:1:1:0 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 0.0 6 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Bent Choose 10 each 2:00 Hyper Incline No Load 10 or Failure Over Row Choose 10 each Band No Load 10 or Failure Choose 10 each Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 each Rest only after you finish a set of each finish a set of each Band 8 each exercise Straight Bar 0.0 7 exercise Hip Flexor Band Band 8 each Curl 0.0 7 Pulls Band 8 each 0.0 7 Band 8 each 0.0 Failure Choose 9 each 2:00 No Load Failure 2:00 Dumbbell Step Supine Row Choose 9 each No Load Failure Up Band Choose 9 each No Load Failure Pair with Choose 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 8 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 8 each Raise Choose 10 0.0 8 each Choose 10 Pair with 0.0 8 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure
No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete
Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 7 - Workout 3 Extreme Mass Training - Week 7 - Workout 4
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information
0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets the dead lift 0.0 4 2:00 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat Add chains or 0.0 8 2:00 2:1:0:0 bands to these 0.0 8 2:00 2:1:0:0 0.0 8 2:00 sets 0.0 8 2:00 0.0 8 2:00 0.0 Failure 2:00 0.0 8 each 2:00 Dynamic Lat 0.0 10 2:00 Walking Lunge 0.0 8 each 2:00 Pull Down 0.0 10 0.0 8 each 2:00 0.0 10 Pair with Failure Rest only after you 0.0 8 each 2:00 0.0 finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 exercise RDL Press Add Weight 7 0.0 7 Add Weight 5 0.0 7 Pair with Rest only after you Add Weight 5 0.0 7 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid Choose 10 0.0 7 Pair with Choose 10 Rest only after you 0.0 7 finish a set of each Choose 8 Dumbbell Curl 0.0 Failure exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8 Band 10 each Choose Failure Squat
Pair with Band 10 each Rest only after you Choose 10 2:00 Dumbbell finish a set of each
Band 10 each exercise Bench Fly Choose 10 Lateral Walking Band 10 each Pair with Choose Failure Rest only after you Band Lunge finish a set of each Band 10 each Choose 10 Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug 0.0 Failure Choose Failure
Pair with 0.0 Failure Rest only after you Choose 10 2:00 Overhead finish a set of each
No Load Failure Lateral Raise Choose 10 Chin Up exercise No Load Failure Pair with Choose Failure Rest only after you finish a set of each
Choose Failure No Load Failure Dips exercise Core Workout Choose A Workout Sheet To Complete Choose Failure
Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 8 - Workout 1 Extreme Mass Training - Week 8 - Workout 2
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Piston Squat With Band 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
TKE 5 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theMessier Squats 5 each way exercise list to External Rotation Band 6 each arm Up right Up the right
Back Squat Bench Press Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information 0.0 5 1:30 0.0 5 1:30 0.0 3 1:30 Warm Up Sets 0.0 3 1:30 Warm Up Sets 0.0 1 2:00 0.0 1 2:00 0.0 3 2:00 Tempo 0.0 3 2:00 Tempo 0.0 2 2:00 0:0:0:0 0.0 2 2:00 0:0:0:0 0.0 1 2:00 0.0 1 2:00 0.0 6 2:00 Tempo 0.0 6 2:00 Tempo 0.0 6 2:00 0:0:0:0 0.0 6 2:00 0:0:0:0 0.0 6 or Failure 2:00 0.0 6 or Failure 2:00 0.0 6 or Failure 2:00 0.0 6 or Failure 2:00 Glute Ham No Load 10 or Failure 2:00 Dumbbell Bent Choose 10 each 2:00 Hyper Incline No Load 10 or Failure Over Row Choose 10 each Band No Load 10 or Failure Choose 10 each Pair with No Load 10 or Failure Rest only after you Pair with Choose 10 each Rest only after you finish a set of each finish a set of each Band 8 each exercise Straight Bar 0.0 7 exercise Hip Flexor Band Band 8 each Curl 0.0 7 Pulls Band 8 each 0.0 7 Band 8 each 0.0 Failure Choose 9 each 2:00 No Load Failure 2:00 Dumbbell Step Supine Row Choose 9 each No Load Failure Up Band Choose 9 each No Load Failure Pair with Choose 9 each Rest only after you Pair with No Load Failure Rest only after you finish a set of each finish a set of each Overhead Choose 10 exercise Dumbbell Incline Choose 9 exercise Lateral Raise Choose 10 Press With Band Add Weight 7 Choose 10 Add Weight 5 Choose Failure Add Weight 5 Messier Front 0.0 8 each 2:00 Front Deltoid Choose 10 2:00 Squats 0.0 8 each Raise Choose 10 0.0 8 each Choose 10 Pair with 0.0 8 each Rest only after you Pair with Choose 10 Rest only after you finish a set of each finish a set of each No Load Failure Tricep Push Choose Failure Pull Up exercise exercise No Load Failure Down Choose Failure No Load Failure Choose Failure
No Load Failure Choose Failure 0.0 Failure Forearm Circuit 2:00 Complete One Circuit Shoulder Shrug 0.0 Failure Core Workout Choose A Workout Sheet To Complete
Pair with 0.0 Failure Rest only after you Iso Chest Hold 2 Sets Of 30 Seconds finish a set of each Choose 10 Shoulder Prehab Follow The Sheet Reverse Hyper exercise Choose 10 Post Workout Nutrition
Choose 10
Core Workout Choose A Workout Sheet To Complete Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Band Stretching Complete The Sheet Ankle Prehab Post Workout Nutrition Articles Linked Above
XLAthlete.com Extreme Mass Training
Extreme Mass Training - Week 8 - Workout 3 Extreme Mass Training - Week 8 - Workout 4
Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps Dynamic Warm Balance Single Leg Squat 5 each leg Dynamic Warm Cuban Press Figure 8 8 2-3 Minutes 2-3 Minutes Up 3 Way Hamstring Touch 5 each leg Up Band Face Pulls 8
Prone Bench Hip Flexor 8 each leg Chest Band Adduction 6 each arm Specific Warm Follow the Specific Warm Follow the exercise list to theBench Glute Lift 8 each leg exercise list to External Rotation Band 6 each arm Up right Up the right
Dead Lift With Incline Bench Toe Raise Weight Reps Per Set Rest After Set Information Press Weight Reps Per Set Rest After Set Information
0.0 4 2:00 Raise onto toes 0.0 5 1:30 0.0 4 2:00 after finishing 0.0 3 1:30 Warm Up Sets the dead lift 0.0 4 2:00 0.0 1 2:00 0.0 8 2:00 Tempo 0.0 8 2:00 Tempo Front Squat Add chains or 0.0 8 2:00 0:0:0:0 bands to these 0.0 8 2:00 0:0:0:0 0.0 8 2:00 sets 0.0 8 2:00 0.0 Failure 2:00 Drop The Bar 0.0 Failure 2:00 0.0 8 each 2:00 Dynamic Lat 0.0 10 2:00 Walking Lunge 0.0 8 each 2:00 Pull Down 0.0 10 0.0 8 each 2:00 0.0 10 Pair with Failure Rest only after you 0.0 8 each 2:00 0.0 finish a set of each 0.0 7 2:00 JM Dumbbell Choose 9 exercise RDL Press Add Weight 7 0.0 7 Add Weight 5 0.0 7 Pair with Rest only after you Add Weight 5 0.0 7 finish a set of each
0.0 7 Choose 10 2:00 Standing Press exercise Rear Deltoid Choose 10 0.0 7 Pair with Choose 10 Rest only after you 0.0 7 finish a set of each Choose 8 Dumbbell Curl 0.0 Failure exercise
Bulgarian Band Band 10 each 2:00 To Press Choose 8 Band 10 each Choose Failure Squat
Pair with Band 10 each Rest only after you Choose 10 2:00 Dumbbell finish a set of each
Band 10 each exercise Bench Fly Choose 10 Lateral Walking Band 10 each Pair with Choose Failure Rest only after you Band Lunge finish a set of each Band 10 each Choose 10 Zottman Curls exercise
0.0 Failure 2:00 Choose 10 Shoulder Shrug 0.0 Failure Choose Failure
Pair with 0.0 Failure Rest only after you Choose 10 2:00 Overhead finish a set of each
No Load Failure Lateral Raise Choose 10 Chin Up exercise No Load Failure Pair with Choose Failure Rest only after you finish a set of each
Choose Failure No Load Failure Dips exercise Core Workout Choose A Workout Sheet To Complete Choose Failure
Choose Failure Foam Roller Quads, IT Band, Hamstrings, Back Isometric Split 2 Sets Of 30 Seconds Per Leg Forearm Circuit Complete One Circuit Band Stretching Complete The Sheet Core Workout Choose A Workout Sheet To Complete Knee Prehab Iso Chest Hold 2 Sets Of 30 Seconds Post Workout Nutrition Shoulder Prehab Follow The Sheet Articles Linked Above Post Workout Nutrition
Program Designed by Jonathon Janz, MS, CSCS, USAW