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



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