Strength and Mass
General
Advanced
Machine strength
Plan Details
The Strength and Mass routine is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Strength and Mass 26 week routine by Jason Farley
Routine detail
Day 1
Push Size
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 1
Push Size Copy
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 1
Push Strength
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Day 1
Pull Size
5 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 2
Pull Strength
5 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Day 3
Leg Strength
4 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Day 3
Legs Size
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
