2 Reasons You Suck at Building Mass

The Ultimate Plateau-Busting Program

Here’s a program that will help you bust through any plateau and climb out of any training rut. There’s only one rule: on the first three days of this program you will only choose exercises you hate and suck at.

DAY 1 – Chest, Shoulders and Triceps

1. Chest pressing movement: 50% method
2. Chest isolation movement: rest/pause method
3. Shoulder pressing movement: 50% method
4. Shoulder isolation movement: rest/pause method
5. Triceps compound movement: 50% method
6. Triceps isolation movement: rest/pause method

DAY 2 – Back and Biceps

1. Vertical pulling movement: 50% method
2. Vertical pulling movement: rest/pause method
3. Horizontal pulling movement: 50% method
4. Horizontal pulling movement: rest/pause method
5. 2 biceps movements: 1 with 50% method, 1 with rest/pause method

DAY 3 – Quads, Hamstrings and Calves

1. Quad isolation movement: rest/pause method
2. Quad compound movement: 50% method
3. Hamstring isolation movement: rest/pause method
4. Hamstring compound movement: 50% method
5. 2 calf movements: 2 sets x 20 reps of each

DAY 4 – Off

During the next three days, you will perform the same program with intensity-boosting methods but this time with exercises you want to do.

DAY 5 – Chest, Shoulders and Triceps

1. Chest pressing movement: 50% method
2. Chest isolation movement: rest/pause method
3. Shoulder pressing movement: 50% method
4. Shoulder isolation movement: rest/pause method
5. Triceps compound movement: 50% method
6. Triceps isolation movement: rest/pause method

DAY 6 – Back and Biceps

1. Vertical pulling movement: 50% method
2. Vertical pulling movement: rest/pause method
3. Horizontal pulling movement: 50% method
4. Horizontal pulling movement: rest/pause method
5. 2 biceps movements: 1 with 50% method, 1 with rest/pause method

DAY 7 – Quads, Hamstrings and Calves

1. Quad isolation movement: rest/pause method
2. Quad compound movement: 50% method
3. Hamstring isolation movement: rest/pause method
4. Hamstring compound movement: 50% method
5. 2 calf movements: 2 sets x 20 reps of each

DAY 8 – Off

DAY 9 – Repeat