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Mass Building Brian Alsruhe

This document outlines a 12 week training program with weekly undulating periodization. Each week focuses on a main movement performed for 3 sets of decreasing reps, along with technique work for another movement. The main movements rotate between log press, front squat, inverted curl to grip bench press, and stiff leg deadlift. Assistance work varies each week between reps, light/heavy loads, and endurance.

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xtan
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363 views

Mass Building Brian Alsruhe

This document outlines a 12 week training program with weekly undulating periodization. Each week focuses on a main movement performed for 3 sets of decreasing reps, along with technique work for another movement. The main movements rotate between log press, front squat, inverted curl to grip bench press, and stiff leg deadlift. Assistance work varies each week between reps, light/heavy loads, and endurance.

Uploaded by

xtan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Log Press 195

Strict Press 175


Front Squat 275
SSB 325
ICGBP 215
CGBP 275
SGDL 365
Deadlift 415

List your maxes in the day order that you plan on doing, with variation first

Round to: 5

v1: initial release


v2: beautified it
v3: more "automating" and simplifying
Week 1
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
10 reps @115 12 reps @150 15 reps @110
8 reps @135 9 reps @180 10 reps @130
6+ reps @155 7+ reps @205 8+ reps @150
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
10 sets of 3 reps @150 4 sets of 8 reps@250 5 sets of 5 reps@120
Assistance: Reps Assistance: Heavy Assistance: Endurance

Week 2
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
12 reps @105 15 reps @140 10 reps @130
9 reps @125 10 reps @165 8 reps @150
7+ reps @145 8+ reps @195 6+ reps @170
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
4 sets of 8 reps@165 5 sets of 5 reps@290 10 sets of 3 reps @95
Assistance: Light Assistance: Endurance Assistance: Reps

Week 3
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
15 reps @100 10 reps @165 12 reps @120
10 reps @115 8 reps @195 9 reps @140
8+ reps @135 6+ reps @220 7+ reps @160
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
5 sets of 5 reps @195 10 sets of 3 reps @230 4 sets of 8 reps@105
Assistance: Heavy Assistance: Reps Assistance: Light
Main Mover: SGDL
10 reps @130
8 reps @150
6+ reps @170
Technique Work: SSB
10 sets of 3 reps @180
Assistance: Reps

Main Mover: SGDL


12 reps @200
9 reps @235
7+ reps @275
Technique Work: SSB
4 sets of 8 reps@195
Assistance: Light

Main Mover: SGDL


15 reps @185
10 reps @220
8+ reps @255
Technique Work: SSB
5 sets of 5 reps@225
Assistance: Heavy
Week 4
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
9 reps @125 10 reps @165 15 reps @120
7 reps @145 9 reps @195 9 reps @140
4+ reps @165 7+ reps @220 7+ reps @160
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
10 sets of 3 reps @165 4 sets of 8 reps@270 5 sets of 5 reps@130
Assistance: Reps Assistance: Heavy Assistance: Endurance

Week 5
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
10 reps @115 12 reps @150 9 reps @140
8 reps @135 9 reps @180 7 reps @160
6+ reps @155 7+ reps @205 4+ reps @185
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
4 sets of 8 reps@180 5 sets of 5 reps@310 10 sets of 3 reps @105
Assistance: Light Assistance: Endurance Assistance: Reps

Week 6
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
12 reps @105 9 reps @180 10 reps @130
9 reps @125 7 reps @205 8 reps @150
7+ reps @145 4+ reps @235 6+ reps @170
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
5 sets of 5 reps @205 10 sets of 3 reps @250 4 sets of 8 reps@115
Assistance: Heavy Assistance: Reps Assistance: Light
Main Mover: SGDL
9 reps @140
7 reps @160
6+ reps @185
Technique Work: SSB
10 sets of 3 reps @195
Assistance: Reps

Main Mover: SGDL


10 reps @220
8 reps @255
6+ reps @290
Technique Work: SSB
4 sets of 8 reps@210
Assistance: Light

Main Mover: SGDL


12 reps @200
9 reps @235
7+ reps @275
Technique Work: SSB
5 sets of 5 reps@245
Assistance: Heavy
Week 7
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
8 reps @135 9 reps @180 15 reps @130
6 reps @155 9 reps @205 8 reps @150
2+ reps @175 7+ reps @235 6+ reps @170
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
10 sets of 3 reps @180 4 sets of 8 reps@290 5 sets of 5 reps@140
Assistance: Reps Assistance: Heavy Assistance: Endurance

Week 8
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
9 reps @125 10 reps @165 8 reps @150
7 reps @145 8 reps @195 6 reps @170
4+ reps @165 6+ reps @220 2+ reps @195
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
4 sets of 8 reps@195 5 sets of 5 reps@330 10 sets of 3 reps @115
Assistance: Light Assistance: Endurance Assistance: Reps

Week 9
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
10 reps @115 8 reps @195 9 reps @140
8 reps @135 6 reps @220 7 reps @160
6+ reps @155 2+ reps @250 4+ reps @185
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
5 sets of 5 reps @220 10 sets of 3 reps @270 4 sets of 8 reps@120
Assistance: Heavy Assistance: Reps Assistance: Light
Main Mover: SGDL
8 reps @150
6 reps @170
6+ reps @195
Technique Work: SSB
10 sets of 3 reps @210
Assistance: Reps

Main Mover: SGDL


9 reps @235
7 reps @275
4+ reps @310
Technique Work: SSB
4 sets of 8 reps@225
Assistance: Light

Main Mover: SGDL


10 reps @220
8 reps @255
6+ reps @290
Technique Work: SSB
5 sets of 5 reps@260
Assistance: Heavy
Week 10
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
7 reps @145 8 reps @195 15 reps @140
4 reps @165 9 reps @220 7 reps @160
1+ reps @185 7+ reps @250 4+ reps @185
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
10 sets of 3 reps @195 4 sets of 8 reps@310 5 sets of 5 reps@150
Assistance: Reps Assistance: Heavy Assistance: Endurance

Week 11
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
8 reps @135 9 reps @180 7 reps @160
6 reps @155 7 reps @205 4 reps @185
2+ reps @175 4+ reps @235 1+ reps @205
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
4 sets of 8 reps@205 5 sets of 5 reps@355 10 sets of 3 reps @120
Assistance: Light Assistance: Endurance Assistance: Reps

Week 12
Main Mover: Log Press Main Mover: Front Squat Main Mover: ICGBP
9 reps @125 7 reps @205 8 reps @150
7 reps @145 4 reps @235 6 reps @170
4+ reps @165 1+ reps @260 2+ reps @195
Technique Work: CGBP Technique Work: DeadliftTechnique Work: Strict Press
5 sets of 5 reps @235 10 sets of 3 reps @290 4 sets of 8 reps@130
Assistance: Heavy Assistance: Reps Assistance: Light
Main Mover: SGDL
7 reps @160
4 reps @185
6+ reps @205
Technique Work: SSB
10 sets of 3 reps @225
Assistance: Reps

Main Mover: SGDL


8 reps @255
6 reps @290
2+ reps @330
Technique Work: SSB
4 sets of 8 reps@245
Assistance: Light

Main Mover: SGDL


9 reps @235
7 reps @275
4+ reps @310
Technique Work: SSB
5 sets of 5 reps@275
Assistance: Heavy

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