Project Mass - Cycle 1 - Dr Jacob Wilson

AshrakTheWhite

Mar 24th 2018

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Project Mass - Cycle 1 - Dr Jacob Wilson

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RATING: 66 (FROM 501 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Dr Jacob Wilson - Project Mass Cycle 1

Cycle 1, Microcycle 1, Day 1 4 exercises, 58 mins

Barbell Squat	4x3 reps	rest: 180s
Barbell Deadlift	4x3 reps	rest: 180s
Machine Leg Press	4x3 reps	rest: 180s
Barbell Romanian Deadlift	4x3 reps	rest: 180s

Cycle 1, Microcycle 1, Day 2 4 exercises, 58 mins

Barbell Bench Press	4x3 reps	rest: 180s
Barbell Incline Bench Press	4x3 reps	rest: 180s
Barbell Military Press	4x3 reps	rest: 180s
Barbell Bench Press (Close Grip)	4x3 reps	rest: 180s

Cycle 1, Microcycle 1, Day 3 4 exercises, 57 mins

Barbell Bent-Over Row	4x3 reps	rest: 180s
Pull-Up	4x3 reps	rest: 180s
Barbell Curl	4x3 reps	rest: 180s
Barbell Shrug	4x3 reps	rest: 180s

Cycle 1, Microcycle 1, Day 4 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 1, Day 5 7 exercises, 59 mins

Barbell Squat	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s

Cycle 1, Microcycle 1, Day 6 6 exercises, 54 mins

Dumbbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s

Cycle 1, Microcycle 1, Day 7 6 exercises, 53 mins

Pull-Up	4x10 reps	rest: 60s
Cable Rope Row to Neck	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Bicep Curl	4x10 reps	rest: 60s
Cable Standing Curl	4x10 reps	rest: 60s

Cycle 1, Microcycle 1, Day 8 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 2, Day 9 4 exercises, 1 hr 13 mins

Barbell Squat	5x4 reps	rest: 180s
Barbell Deadlift	5x4 reps	rest: 180s
Machine Leg Press	5x4 reps	rest: 180s
Barbell Romanian Deadlift	5x4 reps	rest: 180s

Cycle 1, Microcycle 2, Day 10 4 exercises, 1 hr 13 mins

Barbell Bench Press	5x4 reps	rest: 180s
Barbell Incline Bench Press	5x4 reps	rest: 180s
Barbell Military Press	5x4 reps	rest: 180s
Barbell Bench Press (Close Grip)	5x4 reps	rest: 180s

Cycle 1, Microcycle 2, Day 11 4 exercises, 1 hr 12 mins

Barbell Bent-Over Row	5x4 reps	rest: 180s
Pull-Up	5x4 reps	rest: 180s
Barbell Curl	5x4 reps	rest: 180s
Barbell Shrug	5x4 reps	rest: 180s

Cycle 1, Microcycle 2, Day 12 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 2, Day 13 8 exercises, 1 hr 16 mins

Barbell Squat	5x10 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s
Machine Leg Curl (Prone)	5x10 reps	rest: 60s
Back Hyperextension	5x10 reps	rest: 60s
Barbell Lunge	2x20 reps	rest: 60s
Machine Leg Press	2x20 reps	rest: 60s
Machine Seated Calf Raise	5x10 reps	rest: 60s
Calf Press On Leg Press	5x10 reps	rest: 60s

Cycle 1, Microcycle 2, Day 14 7 exercises, 1 hr 18 mins

Dumbbell Bench Press	5x10 reps	rest: 60s
Barbell Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
EZ Bar Tricep Extension	5x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 60s
Cable Cross-Over	5x10 reps	rest: 90s

Cycle 1, Microcycle 2, Day 15 6 exercises, 1 hr 4 mins

Pull-Up	5x10 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 60s
Dumbbell Bicep Curl	5x10 reps	rest: 60s
Cable Standing Curl	5x10 reps	rest: 60s

Cycle 1, Microcycle 2, Day 16 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 3, Day 17 4 exercises, 1 hr 1 min

Barbell Squat	4x5 reps	rest: 180s
Barbell Deadlift	4x5 reps	rest: 180s
Machine Leg Press	4x5 reps	rest: 180s
Barbell Romanian Deadlift	4x5 reps	rest: 180s

Cycle 1, Microcycle 3, Day 18 4 exercises, 1 hr 1 min

Barbell Bench Press	4x5 reps	rest: 180s
Barbell Incline Bench Press	4x5 reps	rest: 180s
Barbell Military Press	4x5 reps	rest: 180s
Barbell Bench Press (Close Grip)	4x5 reps	rest: 180s

Cycle 1, Microcycle 3, Day 19 4 exercises, 1 hr 0 min

Barbell Bent-Over Row	4x5 reps	rest: 180s
Pull-Up	4x5 reps	rest: 180s
Barbell Curl	4x5 reps	rest: 180s
Barbell Shrug	4x5 reps	rest: 180s

Cycle 1, Microcycle 3, Day 20 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 3, Day 21 9 exercises, 1 hr 48 mins

Machine Leg Extension	4x30 reps	rest: 60s
Machine Leg Curl (Prone)	4x30 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Barbell Lunge	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x30 reps	rest: 60s
Calf Press On Leg Press	4x30 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 90s

Cycle 1, Microcycle 3, Day 22 6 exercises, 58 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
EZ Bar Tricep Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Cycle 1, Microcycle 3, Day 23 6 exercises, 57 mins

Pull-Up	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Cable Standing Curl	4x12 reps	rest: 60s

Cycle 1, Microcycle 3, Day 24 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 4, Day 25 4 exercises, 32 mins

Barbell Squat	2x3 reps	rest: 180s
Barbell Deadlift	2x3 reps	rest: 180s
Machine Leg Press	2x3 reps	rest: 180s
Barbell Romanian Deadlift	2x3 reps	rest: 180s

Cycle 1, Microcycle 4, Day 26 4 exercises, 32 mins

Barbell Bench Press	2x3 reps	rest: 180s
Barbell Incline Bench Press	2x3 reps	rest: 180s
Barbell Military Press	2x3 reps	rest: 180s
Barbell Bench Press (Close Grip)	2x3 reps	rest: 180s

Cycle 1, Microcycle 4, Day 27 4 exercises, 31 mins

Barbell Bent-Over Row	2x3 reps	rest: 180s
Pull-Up	2x3 reps	rest: 180s
Barbell Curl	2x3 reps	rest: 180s
Barbell Shrug	2x3 reps	rest: 180s

Cycle 1, Microcycle 4, Day 28 1 exercises, 30 mins

Indoor Cycling

0x0 reps

rest: 29s

Cycle 1, Microcycle 4, Day 29 7 exercises, 32 mins

Barbell Squat	2x8 reps	rest: 60s
Machine Leg Extension	2x8 reps	rest: 60s
Back Hyperextension	2x8 reps	rest: 60s
Machine Leg Press	2x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x8 reps	rest: 60s
Machine Seated Calf Raise	2x8 reps	rest: 60s
Calf Press On Leg Press	2x8 reps	rest: 60s

Cycle 1, Microcycle 4, Day 30 6 exercises, 29 mins

Dumbbell Bench Press	2x8 reps	rest: 60s
Barbell Incline Bench Press	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s
Dumbbell Lateral Raise	2x8 reps	rest: 60s
EZ Bar Tricep Extension	2x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 60s

Cycle 1, Microcycle 4, Day 31 6 exercises, 29 mins

Pull-Up	2x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
Dumbbell One-Arm Row	2x8 reps	rest: 60s
Dumbbell Bicep Curl	2x8 reps	rest: 60s
Cable Standing Curl	2x8 reps	rest: 60s