Mar 13th 2024

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Aaron's Path to Mass*

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32 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is personally tailored for Aaron Larson.

Rather than weeks, each group of exercises are called rounds. Each round consists of 5.5 workouts, each focusing on one core part of the body (the 0.5 is a cardio/ab day).

Ideally you should only take rest days between Back | Arms & Abs | Chest

After completing all workouts in a round, you start over but the next round will have a different amount of reps according to the Rep Structure below:

Rep Structure:
1st Round = 12 Reps
2nd = 10
3rd = 8
4th = 6
5th = 11
6th = 9
7th = 7
8th = 5
9th = 10
10th = 8
11th = 6
12th = 4

Chest Crushing - Day 1 15 exercises, 0 min

Bench Push-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Fly (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 45s
Dumbbell Pullover	3x8 reps	rest: 60s
	3x12 reps	rest: 60s
Leverage Incline Chest Press	3x12 reps	rest: 45s
Machine Fly	3x12 reps	rest: 45s
Cable Mid Chest Crossover	3x12 reps	rest: 45s
Barbell Bench Press	4x8 reps	rest: 45s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 45s
Cable Incline Fly	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s

Shoulder Shredding - Day 2 28 exercises, 0 min

Dumbbell Shoulder Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 45s
Cable One-Arm Lateral Raise	3x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 90s
Barbell Behind the Back Shrug	1x12 reps	rest: 90s
Cable Shrug	3x8 reps	rest: 45s
Dumbbell Reverse Fly	3x12 reps	rest: 45s
Cable Reverse Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 45s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 45s
Barbell Military Press	3x8 reps	rest: 45s
Weight Plate One-Arm Shrug	3x8 reps	rest: 45s
Leverage Machine Shrug	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Overhead Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Back Blasting - Day 3 22 exercises, 0 min

Machine Assisted Pull-Up	3x8 reps	rest: 45s
Pull-Up	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Dumbbell Bent-Over Row	3x8 reps	rest: 45s
T Bar Row	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 45s
Barbell Bent-Over Row	3x12 reps	rest: 45s
Cable One-Arm Row	3x8 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 45s
Machine Seated Row	3x8 reps	rest: 45s
Kettlebell One-Arm Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Incline Bench Row	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Cable Standing Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

Arm Annihilator - Day 4 40 exercises, 0 min

Barbell Curl	3x12 reps	rest: 45s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 45s
Cable Bicep Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 45s
Dumbbell Concentration Curl	3x8 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 45s
Weighted Bench Dip	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
Barbell Incline Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Cable Bicep Curl (Supine)	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 45s
Barbell Preacher Curl	3x8 reps	rest: 45s
Dumbbell Preacher Hammer Curl	3x8 reps	rest: 45s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x8 reps	rest: 45s
Dumbbell Tricep Extension	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl (Prone)	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s

Thigh Thickener - Day 5 40 exercises, 0 min

Barbell Squat	3x12 reps	rest: 60s
Barbell Squat with Narrow Stance	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 45s
Barbell Bulgarian Split Squat	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Barbell Side Split Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Barbell Squat (Wide Stance)	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Smith Machine Good Morning	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Ab Actualization - Day 6 7 exercises, 0 min

Running	1x0 reps	rest: 10s
Reverse Crunch	2x10 reps	rest: 25s
Oblique Crunch	2x10 reps	rest: 25s
Air Bike	2x1 reps	rest: 30s
Leg Raise	2x10 reps	rest: 25s
Rotational Crunch	2x10 reps	rest: 25s
Crunch	2x10 reps	rest: 10s

Chest Crushing - Day 7 6 exercises, 0 min

Dumbbell Bench Press	3x10 reps	rest: 110s
Dumbbell Incline Bench Press	3x10 reps	rest: 110s
Leverage Incline Chest Press	3x10 reps	rest: 110s
	3x10 reps	rest: 110s
Machine Fly	3x10 reps	rest: 110s
Cable Mid Chest Crossover	3x10 reps	rest: 110s

Shoulder Shredding - Day 8 9 exercises, 0 min

Dumbbell Seated Shoulder Press	3x10 reps	rest: 110s
Dumbbell Seated Arnold Press	3x10 reps	rest: 110s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 110s
Barbell Shrug	2x10 reps	rest: 110s
Barbell Behind the Back Shrug	2x10 reps	rest: 110s
Dumbbell Reverse Fly	3x10 reps	rest: 110s
Cable Reverse Fly	3x10 reps	rest: 110s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

[2022-02-01] Workout 0 exercises, 0 min

Back Blasting - Day 9 6 exercises, 0 min

Pull-Up	3x10 reps	rest: 110s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 110s
Cable Shoulder Extension	3x10 reps	rest: 110s
Dumbbell One-Arm Row	3x10 reps	rest: 110s
Barbell Bent-Over Row	3x10 reps	rest: 110s
Cable Seated Row	3x10 reps	rest: 110s

Arm Annihilator - Day 10 7 exercises, 0 min

Barbell Curl	3x10 reps	rest: 110s
Dumbbell Hammer Curl	3x10 reps	rest: 110s
Cable Bicep Curl	3x10 reps	rest: 110s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 110s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 110s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 110s
Barbell Preacher Curl	3x8 reps	rest: 60s

Thigh Thickener - Day 11 12 exercises, 0 min

Barbell Squat	3x10 reps	rest: 110s
Barbell Squat with Narrow Stance	3x8 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 110s
Barbell Bulgarian Split Squat	3x10 reps	rest: 110s
Barbell Romanian Deadlift	3x10 reps	rest: 110s
Machine Leg Curl (Prone)	3x10 reps	rest: 110s
Cable Pull Through	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 110s
Barbell Single-Leg Squat	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Single-Leg Donkey Calf Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Ab Actualization - Day 12 7 exercises, 0 min

Running	1x0 reps	rest: 10s
Reverse Crunch	2x10 reps	rest: 10s
Oblique Crunch	2x10 reps	rest: 10s
Air Bike	2x1 reps	rest: 30s
Leg Raise	2x10 reps	rest: 10s
Rotational Crunch	2x10 reps	rest: 10s
Crunch	2x10 reps	rest: 10s

Chest Crushing - Day 13 7 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 70s
Dumbbell Incline Bench Press	3x8 reps	rest: 70s
Leverage Incline Chest Press	3x8 reps	rest: 130s
Machine Fly	3x8 reps	rest: 130s
	3x8 reps	rest: 130s
Cable Mid Chest Crossover	3x8 reps	rest: 130s
Band Bench Press	3x8 reps	rest: 60s

Shoulder Shredding - Day 14 7 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 130s
Dumbbell Seated Arnold Press	3x8 reps	rest: 130s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 130s
Barbell Shrug	2x8 reps	rest: 130s
Barbell Behind the Back Shrug	2x8 reps	rest: 130s
Dumbbell Reverse Fly	3x8 reps	rest: 130s
Cable Reverse Fly	3x8 reps	rest: 130s

Back Blasting - Day 15 6 exercises, 0 min

Pull-Up	3x8 reps	rest: 130s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 130s
Cable Shoulder Extension	3x8 reps	rest: 130s
Dumbbell One-Arm Row	3x8 reps	rest: 130s
Barbell Bent-Over Row	3x8 reps	rest: 130s
Cable Seated Row	3x8 reps	rest: 130s

Arm Annihilator - Day 16 7 exercises, 0 min

Barbell Curl	3x8 reps	rest: 130s
Dumbbell Hammer Curl	3x8 reps	rest: 130s
Cable Bicep Curl	3x8 reps	rest: 130s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 130s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 130s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 130s
Band Alternating Bicep Curl	3x8 reps	rest: 60s

Thigh Thickener - Day 17 7 exercises, 0 min

Barbell Squat	3x8 reps	rest: 130s
Barbell Squat with Narrow Stance	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 130s
Barbell Bulgarian Split Squat	3x8 reps	rest: 130s
Barbell Romanian Deadlift	3x8 reps	rest: 130s
Machine Leg Curl (Prone)	3x8 reps	rest: 130s
Machine Seated Calf Raise	3x8 reps	rest: 130s

Ab Actualization - Day 18 7 exercises, 0 min

Running	1x0 reps	rest: 10s
Reverse Crunch	2x10 reps	rest: 10s
Oblique Crunch	2x10 reps	rest: 10s
Air Bike	2x1 reps	rest: 30s
Leg Raise	2x10 reps	rest: 10s
Rotational Crunch	2x10 reps	rest: 10s
Crunch	2x10 reps	rest: 10s

Chest Crushing - Day 19 6 exercises, 0 min

Barbell Bench Press	3x6 reps	rest: 150s
Barbell Incline Bench Press	3x6 reps	rest: 150s
Leverage Incline Chest Press	3x6 reps	rest: 150s
	3x6 reps	rest: 150s
Machine Fly	3x6 reps	rest: 150s
Cable Mid Chest Crossover	3x6 reps	rest: 150s

Shoulder Shredding - Day 20 8 exercises, 0 min

Dumbbell Seated Shoulder Press	3x6 reps	rest: 150s
Dumbbell Seated Arnold Press	3x6 reps	rest: 150s
Dumbbell Seated Side Lateral Raise	3x6 reps	rest: 150s
Barbell Shrug	2x6 reps	rest: 150s
Barbell Behind the Back Shrug	2x6 reps	rest: 150s
Dumbbell Reverse Fly	3x6 reps	rest: 150s
Cable Reverse Fly	3x6 reps	rest: 150s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Back Blasting - Day 21 7 exercises, 0 min

Weighted Pull-Up	3x8 reps	rest: 60s
Pull-Up	3x6 reps	rest: 150s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 150s
Cable Shoulder Extension	3x6 reps	rest: 150s
Dumbbell One-Arm Row	3x6 reps	rest: 150s
Barbell Bent-Over Row	3x6 reps	rest: 150s
Cable Seated Row	3x6 reps	rest: 150s

Arm Annihilator - Day 22 6 exercises, 0 min

Barbell Curl	3x6 reps	rest: 150s
Dumbbell Hammer Curl	3x6 reps	rest: 150s
Cable Bicep Curl	3x6 reps	rest: 150s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 150s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 150s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 150s

Thigh Thickener - Day 23 11 exercises, 0 min

Barbell Squat	3x6 reps	rest: 150s
Barbell Squat with Narrow Stance	2x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Leg Extension	3x6 reps	rest: 150s
Machine Single-Leg Press	3x8 reps	rest: 105s
Barbell Bulgarian Split Squat	3x6 reps	rest: 150s
	3x8 reps	rest: 150s
Barbell Romanian Deadlift	3x6 reps	rest: 150s
Barbell Hip Thrust	3x8 reps	rest: 120s
Machine Leg Curl (Prone)	3x6 reps	rest: 150s
Machine Seated Calf Raise	3x6 reps	rest: 150s

Ab Actualization - Day 24 7 exercises, 0 min

Running	1x0 reps	rest: 10s
Reverse Crunch	2x10 reps	rest: 10s
Oblique Crunch	2x10 reps	rest: 10s
Air Bike	2x1 reps	rest: 30s
Leg Raise	2x10 reps	rest: 10s
Rotational Crunch	2x10 reps	rest: 10s
Crunch	2x10 reps	rest: 10s

Chest Crushing - Day 25 6 exercises, 0 min

Dumbbell Bench Press	3x11 reps	rest: 100s
Dumbbell Incline Bench Press	3x11 reps	rest: 100s
Leverage Incline Chest Press	3x11 reps	rest: 100s
	3x11 reps	rest: 100s
Machine Fly	3x11 reps	rest: 100s
Cable Mid Chest Crossover	3x11 reps	rest: 100s

Shoulder Shredding - Day 26 9 exercises, 0 min

Dumbbell Seated Shoulder Press	3x11 reps	rest: 100s
Dumbbell Seated Arnold Press	3x11 reps	rest: 100s
Dumbbell Seated Side Lateral Raise	3x11 reps	rest: 100s
Weight Plate One-Arm Shrug	3x8 reps	rest: 60s
Barbell Shrug	2x11 reps	rest: 100s
Cable Shrug	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	2x11 reps	rest: 100s
Dumbbell Reverse Fly	3x11 reps	rest: 100s
Cable Reverse Fly	3x11 reps	rest: 100s

Back Blasting - Day 27 7 exercises, 0 min

Weighted Pull-Up	3x8 reps	rest: 60s
Pull-Up	3x11 reps	rest: 100s
Cable Lat Pulldown (Wide Grip)	3x11 reps	rest: 100s
Cable Shoulder Extension	3x11 reps	rest: 100s
Dumbbell One-Arm Row	3x11 reps	rest: 100s
Barbell Bent-Over Row	3x11 reps	rest: 100s
Cable Seated Row	3x11 reps	rest: 100s

Arm Annihilator - Day 28 6 exercises, 0 min

Barbell Curl	3x11 reps	rest: 100s
Dumbbell Hammer Curl	3x11 reps	rest: 100s
Cable Bicep Curl	3x11 reps	rest: 100s
Barbell Bench Press (Close Grip)	3x11 reps	rest: 100s
Barbell Tricep Extension (Supine)	3x11 reps	rest: 100s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 100s

Thigh Thickener - Day 29 9 exercises, 0 min

Barbell Squat	3x11 reps	rest: 70s
Barbell Squat with Narrow Stance	3x8 reps	rest: 60s
Machine Leg Extension	3x11 reps	rest: 100s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x11 reps	rest: 70s
Barbell Romanian Deadlift	3x11 reps	rest: 100s
Machine Leg Curl (Prone)	3x11 reps	rest: 100s
Machine Seated Calf Raise	3x11 reps	rest: 100s
Machine Seated Leg Curl	3x8 reps	rest: 60s

Ab Actualization - Day 30 8 exercises, 0 min

Running	1x0 reps	rest: 10s
Reverse Crunch	2x10 reps	rest: 10s
Oblique Crunch	2x10 reps	rest: 10s
Air Bike	2x1 reps	rest: 30s
Leg Raise	2x10 reps	rest: 10s
Rotational Crunch	2x10 reps	rest: 10s
Crunch	2x10 reps	rest: 10s
Stationary Bike	3x8 reps	rest: 60s

Chest Crushing - Day 31 6 exercises, 0 min

Dumbbell Bench Press	3x9 reps	rest: 120s
Dumbbell Incline Bench Press	3x9 reps	rest: 120s
Leverage Incline Chest Press	3x9 reps	rest: 120s
	3x9 reps	rest: 120s
Machine Fly	3x9 reps	rest: 120s
Cable Mid Chest Crossover	3x9 reps	rest: 120s