Loading...
Superman Blueprint to Mass
Bulking
Intermediate
Machine strength
Plan Details
The Superman Blueprint to Mass routine by GeorgeTryfonos is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Mass building program!!!!!!!!!!!! This is for everyone from beginner to Advance, To a woman or man. Just pick the right way and lets get into it!!!! You going to train 6 days a week twice per body part or 3 days per week. If your a beginner or you don't have time for 6 days per week start from 3 days with Week Day 1-3 and Week 2 Day 4-6 Day 1 is a Chest/Back/Forearms Day Day 2 is a Shoulders/Arms Day Day 3 is Leg/Abs Day Day 4 is a Chest/Back/Forearms Day Day 5 is a Shoulders/Arms Day Day 6 is Leg/Abs Day Training Methods................ When you see zero rest time you have to link the exercise with the next one. Is the Super-sets. Simple do the 1st exercise and the 1nd with no Rest. After you finish the 2nd exercise Rest for 60-90sec or as the exercise says!!!! Day 1-3 at the end of your last set you going to Failure. Then Rest - Pause for 10 sec and then pick up the weight back and go to failure Day 4-6 At the last set you going to do a Drop set. With no rest just reduce the way around 75% and do one more set. If you feel that you can take more do one more drop set You’ll perform high-intensity interval training (HIIT) sessions every day except rest day.4 minutes steady, 1 minute sprint. Repeat for 15 minutes. At the Rest Day there is a FullBody Workout. Don't use more than your 50% 8PR and keep rest time low. Bodyweigh exercises (ex. Dips) go to Failure. If you can rep more than 20 then add some extra weight and then go to Failure Nutrition................... Your nutrition program is one of the most important aspects of successfully building muscle mass. Consuming the correct ratio of macronutrients and micronutrients and the timing of these meals are part of achieving amazing, unprecedented gains. Workout days............. Protein = 1.5 grams per pound of bodyweight Carbs = 2.5 grams per pound of bodyweight Fats = 0.25 grams per pound of bodyweight Active Rest Day.............. Protein = 1.5 grams per pound of bodyweight Carbs = 1.0 grams per pound of bodyweight Fats = 0.55 grams per pound of bodyweight
Routine detail
Mon
Chest/Back A1
Est. 119 min
12 exercises
Barbell Bench Press
7 Sets x 5 Reps
Smith Machine Incline Bench Press (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Cable Wood Chop
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Tue
Shoulders/Arms A1
Est. 122 min
12 exercises
Dumbbell Seated Shoulder Press
7 Sets x 10 Reps
Dumbbell Arnold Press
5 Sets x 10 Reps
Weight Plate Front Raise
5 Sets x 10 Reps
Cable Rope Deltoid Row
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Smith Machine Reverse Bench Press (Close Grip)
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 10 Reps
Wed
Legs A1
Est. 100 min
10 exercises
Barbell Squat
7 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Plank
4 Sets
Thu
Chest/Back A2
Est. 124 min
12 exercises
Barbell Decline Bench Press
7 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 25 Reps
Cable Side Bend
4 Sets x 40 Reps
Forearms reverse pull down
4 Sets
Cable Reverse Curl
4 Sets x 10 Reps
Fri
Shoulders/Arms A2
Est. 133 min
13 exercises
Dumbbell Arnold Press
7 Sets x 10 Reps
Smith Machine Rear Shoulder Press
5 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
One Arm Cable lateral raiser 1:4 pulley
5 Sets x 10 Reps
One Arm Front Raise
5 Sets x 10 Reps
Dip
5 Sets x 15 Reps
Cable High Pulley Tricep Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 20 Reps
Dumbbell Seated Bicep Curl
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Cable One-Arm High Curl
5 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Sat
Legs A2
Est. 118 min
10 exercises
Barbell Front Squat
7 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 10 Reps
Leg Extension 1 1/4
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Plank
5 Sets
Back Hyperextension
5 Sets x 25 Reps
Any
Cardio
Est. 118 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 12 Reps
Treadmill Running
1 Set
