Bodyweight+M A S S +phase1

Bodyweight M.A.S.S.
Phase 1
Progression: Phase 1
The way our body lays down new muscle tissue is quite simple: we introduce a
stimulus our body adapts to the given stimulus by creating new, stronger
muscle tissue.
As long as we can continue to increase the total workload (as mentioned in the
Bodyweight M.A.S.S. guide), we can expect to build new muscle mass.
In this phase, we will take full advantage of your hyper-sensitivity to resistance
training and ability to progress in a linear fashion.
This simply means that we will aim to outperform our last performance of the
same kind, each week.
But dont worry, all of the progression is already built into the program. All youll
have to do is put it into action.
Plus Sets
Youre going to notice that, on some exercises, there is a (+) symbol to the right of
the prescribed sets.
This means that, once youve completed all of your working sets, youll perform a
final, Plus Set.
For example: Push-Ups
Sets: 2+
Reps: 10
Set 1 10 Reps
Set 2 10 Reps
Set 3 AMRAP
The Plus Set should be performed for as many reps as possible (AMRAP). You
should aim to leave absolutely no more reps in the tank and take your body to
complete muscular failure.
Each week you will aim to perform more reps on your Plus Set than the previous
week.
2016-Muscle Monsters LLC-All Rights Reserved
P1
Bodyweight M.A.S.S.
Phase 1
Warming Up
The warm up has two main purposes to enhance performance and to prevent
injury.
As you sit at your computer, tablet, or phone youre experiencing relatively low
blood flow to your skeletal muscle.
Following a short, total body warm up, you can expect a 70-75% increase in blood
flow to skeletal muscle.
Along with the increased blood flow comes a higher muscle temperature. This
causes the hemoglobin in your blood to release oxygen more readily. More blood
flowing to the muscles, along with more oxygen available to those muscle, means
better overall performance.
The Mental Game
Another purpose of a warm-up process includes getting your head ready for
the upcoming activity. Preparing yourself mentally for the upcoming workout,
is thought to improve technique, skill and coordination.
How to Warm Up
In this phase, we will be warming up using low impact, low intensity bodyweight
circuits.
The idea is simpleget the blood flowing.
Choose One
Warm Up #1
Jog In Place x 15 Seconds
High Knees x 15 Seconds
Half Burpees x 15 Seconds
Jumping Jacks x 15 Seconds
Vertical Jumps x 15 Seconds
Torso Rotations x 15 Seconds
Warm Up #2
Jogging In Place x 30 Seconds
Jumping Jacks x 30 Seconds
Speed Skaters x 30 Seconds
Split JJs x 30 Seconds
Plank Jacks x 30 Seconds
Squat & Jump x 30 Seconds
Warm Up #1: Perform the entire circuit 4x

Warm Up #2: Perform the entire circuit 2x
P1
Bodyweight M.A.S.S.
Phase 1
Bodyweight M.A.S.S. - Phase 1

Sun
Mon
Tues
Weds
Thurs
Fri
Sat
Week
1
Rest
D1T
D2T
D3T
D4T
D5T
Rest
Week
2
Rest
D6T
D7T
D8T
D9T
D10T
D11T
Week
3
Rest
D12T
D13T
D14T
D15T
D16T
D17T
Week
4
D18T
D19T
D20T
Rest
D21T
D22T
D23T
P1
Bodyweight M.A.S.S.
Phase 1
Week 1 - D.1.T
Chest and Abs
Exercise
Sets
Reps
Rest
Tempo
Push-Ups
4+
10
45 Seconds
2:0:1:0
Chest Dips
8-10
45 Seconds
1:0:1:0
Feet Elevated
Push-Ups
3+
60 Seconds
2:0:1:0
Crunches
10-12
30 Seconds
2:1:2:1
Seated Knee
Ups
45 Seconds
2:0:1:0
P1
Bodyweight M.A.S.S.
Phase 1
Week 1 - D.2.T
Back and Calves
Exercise
Sets
Reps
Rest
Tempo
Pull Ups
AMRAP
60 Seconds
1:0:1:0
Inverted Row
4+
10
45 Seconds
2:0:2:0
Scapular
Shrug
8-10
45 Seconds
2:0:1:0
Elevated Calf
Raise
15
45 Seconds
2:1:2:1
Stiff Leg Ankle

Hop
10
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 1 - D.3.T
Shoulders and Abs
Exercise
Sets
Reps
Rest
Tempo
Push Back
3+
10
45 Seconds
2:0:2:0
Elevated Pike
Push Up
4+
60 Seconds
2:0:1:0
Rear Delt
Raise
12
45 Seconds
2:0:1:0
Reverse
Crunch
12
45 Seconds
2:0:1:0
Plank
30 Sec. Hold
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 1 - D.4.T
Legs and Calves
Exercise
Sets
Reps
Rest
Wall Squat
Iso-Hold
30 Sec. Hold
45 Seconds
Squat
4+
12
45 Seconds
2:0:2:0
Russian Leg
Curl
3+
10
60 Seconds
2:0:1:0
Elevated Calf
Raise
15
45 Seconds
2:1:2:1
Stiff Leg Ankle

Hop
10
30 Seconds
Tempo
P1
Bodyweight M.A.S.S.
Phase 1
Week 1 - D.5.T
Arms
Exercise
Sets
Reps
Rest
Tempo
Triceps
Extensions
10
45 Seconds
2:0:1:0
Inverted Curl
10
45 Seconds
2:0:1:0
3 Point Bench
Dip
3+
12
60 Seconds
2:0:1:0
Chin Ups
AMRAP
60 Seconds
1:0:1:0
P1
Bodyweight M.A.S.S.
Phase 1
Week 2 - D.6.T
Chest and Abs
Exercise
Sets
Reps
Rest
Tempo
Push-Ups
4+
12
45 Seconds
2:0:1:0
Chest Dips
10-12
45 Seconds
1:0:1:0
Feet Elevated
Push-Ups
3+
10
60 Seconds
2:0:1:0
Crunches
12
30 Seconds
2:1:2:1
Seated Knee
Ups
10
45 Seconds
2:0:1:0
P1
Bodyweight M.A.S.S.
Phase 1
Week 2 - D.7.T
Back and Calves
Exercise
Sets
Reps
Rest
Tempo
Pull Ups
AMRAP
60 Seconds
1:0:1:0
Inverted Row
4+
12
45 Seconds
2:0:2:0
Scapular
Shrug
10-12
45 Seconds
2:0:1:0
Elevated Calf
Raise
15
45 Seconds
2:1:2:1
Stiff Leg Ankle

Hop
10
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 2 - D.8.T
Shoulders and Abs
Exercise
Sets
Reps
Rest
Tempo
Push Back
3+
10
45 Seconds
2:0:2:0
Elevated Pike
Push Up
4+
10
60 Seconds
2:0:1:0
Rear Delt
Raise
12
45 Seconds
2:0:2:0
Reverse
Crunch
12
45 Seconds
2:0:1:0
Plank
30 Sec. Hold
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 2 - D.9.T
Legs and Calves
Exercise
Sets
Reps
Rest
Tempo
Bulgarian Split
Squat
3+
12
45 Seconds
2:0:1:0
Russian Leg
Curl
3+
12
60 Seconds
2:0:1:0
Elevated Hip
Thrusts
15
60 Seconds
2:0:1:0
Elevated Calf
Raise
15
45 Seconds
2:1:2:1
Stiff Leg Ankle

Hop
10
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 2 - D.10.T
Arms
Exercise
Sets
Reps
Rest
Tempo
Triceps
Extensions
12
45 Seconds
2:0:1:0
Inverted Curl
12
45 Seconds
2:0:1:0
Plank Triceps
Extension
3+
12-15
60 Seconds
2:0:1:0
Chin Ups
AMRAP
60 Seconds
1:0:1:0
Week 2 - D.11.T
Circuit (a)
Video Demonstration
Exercise
Reps
Push Ups
15
Jumping Jacks
20
Squats
10
T-Push Ups
10
High Knees
20
Lunges
10
*Perform Entire Circuit 6x
P1
Bodyweight M.A.S.S.
Phase 1
Week 3 - D.12.T
Chest and Abs
Exercise
Sets
Reps
Rest
Tempo
Push-Ups
4+
12-15
45 Seconds
3:0:2:0
Chest Dips
12
45 Seconds
2:0:1:0
Feet Elevated
Push-Ups
4+
10-12
60 Seconds
2:0:1:0
Seated Knee
Ups
10
45 Seconds
2:0:1:0
Side Planks
45 Sec. Holds
45 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 3 - D.13.T
Back and Calves
Exercise
Sets
Reps
Rest
Tempo
Pull Ups
AMRAP
60 Seconds
1:0:1:0
Inverted Row
4+
12-15
45 Seconds
3:0:2:0
Scapular
Shrug
4+
12
45 Seconds
2:0:2:0
Elevated Calf
Raise
15
45 Seconds
2:1:2:1
Standing Calf
Raise
20
30 Seconds
2:2:2:2
P1
Bodyweight M.A.S.S.
Phase 1
Week 3 - D.14.T
Shoulders and Abs
Exercise
Sets
Reps
Rest
Tempo
Push Back
3+
12
45 Seconds
2:0:2:0
Elevated Pike
Push Up
4+
12
60 Seconds
2:0:1:0
Rear Delt
Raise
12-15
45 Seconds
2:0:2:0
Crunch
15
45 Seconds
2:0:1:0
Plank
30 Sec. Hold
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 3 - D.15.T
Legs and Calves
Exercise
Sets
Reps
Rest
Wall Squat
Iso-Hold
45 Sec. Hold
45 Seconds
Squat
4+
15
45 Seconds
2:0:2:0
Russian Leg
Curl
3+
12
60 Seconds
2:0:1:0
Elevated Calf
Raise
15
45 Seconds
2:1:2:1
Stiff Leg Ankle

Hop
12
30 Seconds
Tempo
P1
Bodyweight M.A.S.S.
Phase 1
Week 3 - D.16.T
Arms
Exercise
Sets
Reps
Rest
Tempo
Plank Triceps
Extension
15
30 Seconds
2:0:1:0
Inverted Curl
12
45 Seconds
2:0:1:0
3 Point Bench
Dip
3+
15
60 Seconds
2:0:1:0
Chin Ups
AMRAP
60 Seconds
1:0:1:0
Week 3 - D.17.T
Circuit (b)
Video Demonstration
Exercise
Reps
Burpees
10
Jump Squats
15
Push Ups
20
Half Burpees
15
Reverse Lunges
10
Spiderman Push Ups
10
P1
Bodyweight M.A.S.S.
Phase 1
Week 4 - D.18.T
Circuit (a)
Video Demonstration
Exercise
Reps
Push Ups
15
Jumping Jacks
20
Squats
10
T-Push Ups
10
High Knees
20
Lunges
10
Week 14 - D.19.T
Chest and Abs
Exercise
Sets
Reps
Rest
Tempo
Push-Ups
4+
15
45 Seconds
4:0:2:0
Chest Dips
15
45 Seconds
4:0:1:0
Feet Elevated
Push-Ups
4+
12-15
60 Seconds
2:0:1:0
Seated Knee
Ups
12
45 Seconds
2:0:1:0
Planks
60 Sec. Holds
45 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 4 - D.20.T
Back and Calves
Exercise
Sets
Reps
Rest
Tempo
Pull Ups
AMRAP
60 Seconds
1:0:1:0
Inverted Row
4+
15-20
45 Seconds
3:0:2:0
Scapular
Shrug
4+
15
45 Seconds
2:0:2:0
Elevated Calf
Raise
15-20
45 Seconds
2:1:2:1
Standing Calf
Raise
20
30 Seconds
2:2:2:2
P1
Bodyweight M.A.S.S.
Phase 1
Week 4 - D.21.T
Shoulders and Abs
Exercise
Sets
Reps
Rest
Tempo
Push Back
3+
15
45 Seconds
2:0:2:0
Elevated Pike
Push Up
4+
15
60 Seconds
2:0:1:0
Rear Delt
Raise
15
45 Seconds
2:0:2:0
Crunch
15-20
45 Seconds
2:0:1:0
Side Plank
60 Sec. Hold
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 4 - D.22.T
Legs and Calves
Exercise
Sets
Reps
Rest
Tempo
Bulgarian Split
Squat
3+
15
45 Seconds
2:0:1:0
Russian Leg
Curl
3+
15
60 Seconds
2:0:1:0
Elevated Hip
Thrusts
15-20
60 Seconds
2:0:1:0
Elevated Calf
Raise
20
45 Seconds
2:1:2:1
Stiff Leg Ankle

Hop
12
30 Seconds
P1
Bodyweight M.A.S.S.
Phase 1
Week 4 - D.23.T
Arms
Exercise
Sets
Reps
Rest
Tempo
Narrow Push
Ups
20
30 Seconds
2:0:1:0
Inverted Curl
12-15
45 Seconds
2:0:1:0
3 Point Bench
Dip
4+
15
60 Seconds
2:0:1:0
Chin Ups
AMRAP
60 Seconds
1:0:1:0
P1

Bodyweight+M A S S +phase1

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Bodyweight+M A S S +phase1

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2016-Muscle Monsters LLC-All Rights Reserved

Warm Up #1: Perform the entire circuit 4x