XLAthlete.com Extreme Mass Training Name 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 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