Superman Blueprint to Mass

Plan Details

The Superman Blueprint to Mass routine by GeorgeTryfonos is a 7 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is a Mass building program!!!!!!!!!!!! This is for everyone from beginner to Advance, To a wom... Read More

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