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Prj Mass - Phase 2 Alternate - MK
General
Advanced
Machine strength
Plan Details
The Prj Mass - Phase 2 Alternate - MK routine by ashrakthewhite is a 24 day workout plan. It is an advanced level plan to achieve general fitness goals.
This uses DUP method to build up the volume by day 3, each week is split into HEAVY and HYPER workouts. constantly use max weight for heavy days and no-pause weight for Hyper days. Try not to reduce weight from week 1 to week 3, you can add. Week 4 is meant as a Deload so you can start the cycle again fresh, most likely with WAY heavier weights than last cycle. Inside the week, Rest when you need to, by rest i mean do HIIT :) to keep the fat off. Like: Rowing 30sec on / 30 sec off or bike or sprints.
Routine detail
Day 1
Cycle 2, Microcycle 1, Day 1
Est. 67 min
6 exercises
Barbell Front Squat
4 Sets x 3 Reps
Barbell Sumo Deadlift
4 Sets x 3 Reps
Machine Leg Press
4 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 3 Reps
Cable Standing Curl
1 Set x 30 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 2
Cycle 2, Microcycle 1, Day 2
Est. 62 min
5 exercises
Barbell Incline Bench Press
4 Sets x 3 Reps
Barbell Bench Press
4 Sets x 3 Reps
Barbell Push Press
4 Sets x 3 Reps
Dip
4 Sets x 3 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 3
Cycle 2, Microcycle 1, Day 3
Est. 62 min
5 exercises
Pendlay Row
4 Sets x 3 Reps
Pull-Up
4 Sets x 3 Reps
Cable Shoulder Extension
4 Sets x 3 Reps
Chin-Up with Knee Raise
4 Sets x 3 Reps
Cable Standing Curl
1 Set x 30 Reps
Day 4
Cycle 2, Microcycle 1, Day 4
Est. 67 min
9 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 30 Reps
Dumbbell Tricep Extension
1 Set x 30 Reps
Day 5
Cycle 2, Microcycle 1, Day 5
Est. 50 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Day 6
Cycle 2, Microcycle 1, Day 6
Est. 49 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 7
Cycle 2, Microcycle 2, Day 7
Est. 68 min
6 exercises
Barbell Front Squat
4 Sets x 4 Reps
Barbell Sumo Deadlift
4 Sets x 4 Reps
Machine Leg Press
4 Sets x 4 Reps
Barbell Hip Thrust
4 Sets x 4 Reps
Cable Standing Curl
1 Set x 30 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 8
Cycle 2, Microcycle 2, Day 8
Est. 64 min
5 exercises
Barbell Incline Bench Press
4 Sets x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Barbell Push Press
4 Sets x 4 Reps
Dip
4 Sets x 4 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 9
Cycle 2, Microcycle 2, Day 9
Est. 63 min
5 exercises
Pendlay Row
4 Sets x 4 Reps
Pull-Up
4 Sets x 4 Reps
Cable Shoulder Extension
4 Sets x 4 Reps
Chin-Up with Knee Raise
4 Sets x 4 Reps
Cable Standing Curl
1 Set x 30 Reps
Day 10
Cycle 2, Microcycle 2, Day 10
Est. 72 min
9 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 30 Reps
Dumbbell Tricep Extension
1 Set x 30 Reps
Day 11
Cycle 2, Microcycle 2, Day 11
Est. 55 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Day 12
Cycle 2, Microcycle 2, Day 12
Est. 53 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Day 13
Cycle 2, Microcycle 3, Day 13
Est. 70 min
6 exercises
Barbell Front Squat
4 Sets x 5 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 5 Reps
Cable Standing Curl
1 Set x 30 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 14
Cycle 2, Microcycle 3, Day 14
Est. 65 min
5 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Push Press
4 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 15
Cycle 2, Microcycle 3, Day 15
Est. 64 min
5 exercises
Pendlay Row
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
Cable Standing Curl
1 Set x 30 Reps
Day 16
Cycle 2, Microcycle 3, Day 16
Est. 76 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 30 Reps
Dumbbell Tricep Extension
1 Set x 30 Reps
Day 17
Cycle 2, Microcycle 3, Day 17
Est. 59 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 18
Cycle 2, Microcycle 3, Day 18
Est. 57 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 19
Cycle 2, Microcycle 4, Day 19
Est. 42 min
6 exercises
Barbell Front Squat
2 Sets x 5 Reps
Barbell Sumo Deadlift
2 Sets x 5 Reps
Machine Leg Press
2 Sets x 5 Reps
Barbell Hip Thrust
2 Sets x 5 Reps
Cable Standing Curl
1 Set x 30 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 20
Cycle 2, Microcycle 4, Day 20
Est. 37 min
5 exercises
Barbell Incline Bench Press
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Barbell Push Press
2 Sets x 5 Reps
Dip
2 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Day 21
Cycle 2, Microcycle 4, Day 21
Est. 37 min
5 exercises
Pendlay Row
2 Sets x 5 Reps
Pull-Up
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Cable Standing Curl
1 Set x 30 Reps
Day 22
Cycle 2, Microcycle 4, Day 22
Est. 48 min
9 exercises
Barbell Front Squat
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 30 Reps
Dumbbell Tricep Extension
1 Set x 30 Reps
Day 23
Cycle 2, Microcycle 4, Day 23
Est. 34 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
2 Sets x 12 Reps
Dumbbell Press (Close Grip)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Day 24
Cycle 2, Microcycle 4, Day 24
Est. 33 min
6 exercises
Dumbbell Bent-Over Row
2 Sets x 12 Reps
T Bar Row
2 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
