A Basic Mass Building Plan

In today’s world, a busy lifestyle is common. Are there a lot of demands on your time? Does it seem like you’re constantly on the go? It's hard to find time to work out sometimes, even for the 5% Nation!

Guess What - You Don’t Need A Lot Of Time To Train!

If you’re a 5%er, you’re serious about gains. The good news is, you don’t need to spend hours in the gym, 4-5 days a week. We have a plan that limits your gym time. We’re talking about 30-45 minutes, 3 days a week. You can probably find that much time to train. But make no mistake, you’re going to hit it hard and heavy.

A Basic Mass Building Plan!

We’re going to stick to the big basic exercises. There won’t be time for a lot of volume. We’re going to make up for it with hard work and heavy weights.

This is the classic Push/Pull/Legs split. Despite the name, you can move the workout days around. For example, this routine will do legs, pushing muscles, then pulling muscles. You’ll have 4 days off every week. The beauty of this routine is its flexibility. You can change the days you train if you need to.

Let’s Add The Legendary Rest-Pause Technique!

This is a rest-pause routine. That means that you’ll go to failure on every set. You’ll rack the weight for an 8 count. Then un-rack it and knock 2-3 more reps. Rack it one more time, count to 8. Un-rack it and hit 1-2 final, brutal reps. Use rest pause on every set of every exercise.

Day 1: Legs

Squats
Pyramid:
Bar x 15 reps
20% RM x 10 reps
40% RM x 8 reps

3 sets x 6 reps

Lying Leg Curls
2 sets x 6 reps

Standing Calf Raises (alternate every other workout with Seated Calf Raises)
3 sets x 10-12 reps

Abs
Crunches 2 sets x 15 reps

Day 2: Off

Day 3: Push

Bench Press - Same as squats

Overhead Press
3 sets x 6 reps

Close Grip Bench Press (alternate every other workout with EZ Bar extensions)
3 sets x 6 reps

Abs
Crunches 2 sets x 15 reps

Day 4: Off

Day 5: Pull

Deadlifts - Same as squats

Pull Ups
1 set to failure

Preacher EZ Bar Curls (alternate every other workout with Standing EZ Bar Curls)
3 sets x 6 reps

Abs
Crunch 2 sets x 15 reps

Day 6: Off

Day 7: Off

Performance Notes

Rest 60 seconds between exercises. We talked about rest-pause. The other technique you’re going to use are negative emphasis reps. Here’s what your rep tempo looks like using the bench press as an example:

Take 4-6 seconds to lower the bar. This is the eccentric, or negative, part of the rep. Pause for a 2-count. On the concentric, or positive phase, explode the bar up taking 2-3 seconds. Use the correct form, leave momentum out of it, and work the rep. Finally, add weight to the bar every other week.

Now get in there and get it done!

Don’t Forget Your 5% Nutrition Stack!

There are a lot of legendary products in the 5% lineup. From the legend himself, Rich Piana, to the Legendary Series of products. Don’t forget your 5% Cornerstone Stack. You’ll need Shake Time, Kill It Reloaded, ADYM and Crea-TEN. That’s just for starters. Try adding Bigger By The Day and Freak Show and now we’re talking!