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Project Mass - Cycle 1 - Dr Jacob Wilson
Bulking
Advanced
Machine strength
Plan Details
The Project Mass - Cycle 1 - Dr Jacob Wilson routine by ashrakthewhite is a 31 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Dr Jacob Wilson - Project Mass Cycle 1
Routine detail
Day 1
Cycle 1, Microcycle 1, Day 1
Est. 59 min
4 exercises
Barbell Squat
4 Sets x 3 Reps
Barbell Deadlift
4 Sets x 3 Reps
Machine Leg Press
4 Sets x 3 Reps
Barbell Romanian Deadlift
4 Sets x 3 Reps
Day 2
Cycle 1, Microcycle 1, Day 2
Est. 58 min
4 exercises
Barbell Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Press
4 Sets x 3 Reps
Barbell Military Press
4 Sets x 3 Reps
Barbell Bench Press (Close Grip)
4 Sets x 3 Reps
Day 3
Cycle 1, Microcycle 1, Day 3
Est. 58 min
4 exercises
Barbell Bent-Over Row
4 Sets x 3 Reps
Pull-Up
4 Sets x 3 Reps
Barbell Curl
4 Sets x 3 Reps
Barbell Shrug
4 Sets x 3 Reps
Day 4
Cycle 1, Microcycle 1, Day 4
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 5
Cycle 1, Microcycle 1, Day 5
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 6
Cycle 1, Microcycle 1, Day 6
Est. 54 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Day 7
Cycle 1, Microcycle 1, Day 7
Est. 54 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Cable Rope Row to Neck
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Day 8
Cycle 1, Microcycle 1, Day 8
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 9
Cycle 1, Microcycle 2, Day 9
Est. 74 min
4 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Deadlift
5 Sets x 4 Reps
Machine Leg Press
5 Sets x 4 Reps
Barbell Romanian Deadlift
5 Sets x 4 Reps
Day 10
Cycle 1, Microcycle 2, Day 10
Est. 73 min
4 exercises
Barbell Bench Press
5 Sets x 4 Reps
Barbell Incline Bench Press
5 Sets x 4 Reps
Barbell Military Press
5 Sets x 4 Reps
Barbell Bench Press (Close Grip)
5 Sets x 4 Reps
Day 11
Cycle 1, Microcycle 2, Day 11
Est. 72 min
4 exercises
Barbell Bent-Over Row
5 Sets x 4 Reps
Pull-Up
5 Sets x 4 Reps
Barbell Curl
5 Sets x 4 Reps
Barbell Shrug
5 Sets x 4 Reps
Day 12
Cycle 1, Microcycle 2, Day 12
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 13
Cycle 1, Microcycle 2, Day 13
Est. 77 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Barbell Lunge
2 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Day 14
Cycle 1, Microcycle 2, Day 14
Est. 78 min
7 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Day 15
Cycle 1, Microcycle 2, Day 15
Est. 65 min
6 exercises
Pull-Up
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Cable Standing Curl
5 Sets x 10 Reps
Day 16
Cycle 1, Microcycle 2, Day 16
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 17
Cycle 1, Microcycle 3, Day 17
Est. 62 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Day 18
Cycle 1, Microcycle 3, Day 18
Est. 61 min
4 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Day 19
Cycle 1, Microcycle 3, Day 19
Est. 60 min
4 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Day 20
Cycle 1, Microcycle 3, Day 20
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 21
Cycle 1, Microcycle 3, Day 21
Est. 108 min
9 exercises
Machine Leg Extension
4 Sets x 30 Reps
Machine Leg Curl (Prone)
4 Sets x 30 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Machine Leg Press
5 Sets x 10 Reps
Day 22
Cycle 1, Microcycle 3, Day 22
Est. 58 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 23
Cycle 1, Microcycle 3, Day 23
Est. 58 min
6 exercises
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Day 24
Cycle 1, Microcycle 3, Day 24
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 25
Cycle 1, Microcycle 4, Day 25
Est. 32 min
4 exercises
Barbell Squat
2 Sets x 3 Reps
Barbell Deadlift
2 Sets x 3 Reps
Machine Leg Press
2 Sets x 3 Reps
Barbell Romanian Deadlift
2 Sets x 3 Reps
Day 26
Cycle 1, Microcycle 4, Day 26
Est. 32 min
4 exercises
Barbell Bench Press
2 Sets x 3 Reps
Barbell Incline Bench Press
2 Sets x 3 Reps
Barbell Military Press
2 Sets x 3 Reps
Barbell Bench Press (Close Grip)
2 Sets x 3 Reps
Day 27
Cycle 1, Microcycle 4, Day 27
Est. 32 min
4 exercises
Barbell Bent-Over Row
2 Sets x 3 Reps
Pull-Up
2 Sets x 3 Reps
Barbell Curl
2 Sets x 3 Reps
Barbell Shrug
2 Sets x 3 Reps
Day 28
Cycle 1, Microcycle 4, Day 28
Est. 31 min
1 exercise
Indoor Cycling
1 Set
Day 29
Cycle 1, Microcycle 4, Day 29
Est. 33 min
7 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Day 30
Cycle 1, Microcycle 4, Day 30
Est. 29 min
6 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Day 31
Cycle 1, Microcycle 4, Day 31
Est. 29 min
6 exercises
Pull-Up
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Cable Standing Curl
2 Sets x 8 Reps
