Professional Documents
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The right of Ryan Hughes to be identified as author of this work has been asserted by him in
accordance with sections 77 and 78 of the Copyright, Designs and Patents Act of 1988.
All Rights reserved. No part of this publication may be reproduced, stored in retrieval system,
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Find out more about the author and upcoming works online at www.BlastTrainingSystem.com
or by visiting www.facebook.com/MensPhysique and following @ryanphughes on Twitter.
Thank you for your purchase and enjoy the program!
*Always consult a healthcare professional before beginning any new diet or training regimen. A
licensed nutritionist or healthcare professional did not construct this product. By using the
program outlined in this eBook, you are doing so at your own risk and the author shall not be
held accountable for any health related or non-health related issues.
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Table of Contents
The Premise ................................................................................................... 4
Blast Training for Mass - BLACK EDITION ........................................................ 5
Using The Program ......................................................................................... 6
Blast for Mass Diet - BLACK EDITION .............................................................. 7
Bulking Technique - BLACK EDITION ................................................................ 8
Blast for Mass Supplementation - BLACK EDITION ......................................... 13
Blast for Mass Workouts - BLACK EDITION .................................................... 15
Blast Workouts - Chest Blast ....................................................................... 16
Blast Workouts - Back Blast ........................................................................ 19
Blast Workouts - Shoulder Blast .................................................................. 22
Blast Workouts - Arm Blast .......................................................................... 25
Blast Workouts - Leg Blast .......................................................................... 28
Blast Workouts - Abs and Calves Blast ......................................................... 31
Blast for Mass Foundations - BLACK EDITION ................................................ 33
Foundations Workouts - Chest ..................................................................... 34
Foundations Workouts - Back ....................................................................... 35
Foundations Workouts - Shoulders ............................................................... 36
Foundations Workouts - Arms ....................................................................... 37
Foundations Workouts - Legs ....................................................................... 38
Foundations Workouts - Abs and Calves ....................................................... 39
Blast for Mass MAXXED WORKOUTS .............................................................. 40
MAXXED Workouts - Chest ............................................................................ 41
MAXXED Workouts - Back ............................................................................. 42
MAXXED Workouts - Shoulders ...................................................................... 43
MAXXED Workouts - Arms ............................................................................. 44
MAXXED Workouts - Legs .............................................................................. 45
Closing Remarks .......................................................................................... 46
Blast for Mass Products ............................................................................... 47
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The Premise
I am including this section again for all of you trying the Blast Training System for the first
time. This style of training can be applied to both males and females looking to take their
workouts to another level. The system is built upon the concepts of strength/hypertrophic
training, volume training and muscle confusion. Here are the basic principles of my Blast
Training System; I like to call these the "Boom, Burn & Blast." These three aspects make up
the workouts. They can be included in a variety of different styles, exercises and times
throughout the workouts. Lets take a look...
"Boom" - This is basically the strength or heavy aspect of the workout. Each workout will
contain at least one exercise where you will be trying to go for heavier weight or an increasing
weight, to elicit the breakdown of muscle tissue. Blast Training is not to be performed using
lighter weight, rather increasing volume while still using a challenging weight!
"Burn" - The burn is the endurance or pump stage where volume training is incorporated. It is
immensely important to pump as much blood to the targeted muscle group while training.
However, sometimes it just doesn't happen when lifting heavy. Therefore, I wanted to include
an aspect in each workout to ensure a pump is achieved.
"Blast" - This is my favorite portion. This is an all out hellacious set, exercise or period of
time during the workout. Some of you have seen these aspects in the blast routines posted on
my blog and have given great feedback on them. This incorporates an abnormal training style
to shock the targeted muscle group.
When youre done a workout from my Blast Training System, your body will not know what hit
it. I basically took all of my favorite aspects of training and figured out a way to put them all
together in an unorthodox, yet effective training style. Each workout will include a "Boom, Burn
& Blast" element, however the order and way in which they are included will change. This just
adds to the challenge and the confusion. The best part is, this training style can be
incorporated into virtually any scenario. Fat loss, muscle building, endurance, it doesn't
matter. Obviously, we are focusing on building lean muscle mass with Blast for Mass: BLACK!
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Are you sick of the same old workouts, day in and day out?
Are you looking to gain mass, but you can only find generic plans and programs that prove
ineffective?
Well, you can rest assured you have come to the right place. I can personally attest to this
program, as I have used the Blast workouts over the past three years to take my physique to
the next level. This training program can be used for the 12 week duration outlined and beyond
with much success.
So, without further a due, I give you the Blast for Mass: BLACK program!
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Wk. 1
Blast
Wk. 2
Blast
Wk. 3
Foundations
Wk. 4
Blast
Wk. 5
MAXXED
Wk. 6
Foundations
Wk. 7
Blast
Wk. 8
Blast
Wk. 9
Foundations
Wk. 10
Foundations
Wk. 11
Blast
Wk. 12
MAXXED
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
Chest
(any)
Chest
(any)
Chest
One
Chest
(any)
Chest
Back
(any)
Back
(any)
Back
One
Back
(any)
Back
Shoulders
(any)
Shoulders
(any)
Shoulders
One
Shoulders
(any)
Shoulders
Arms
(any)
Arms
(any)
Arms
One
Arms
(any)
Arms
Legs
(any)
Legs
(any)
Legs
One
Legs
(any)
Legs
Rest
Chest
Two
Chest
(any)
Chest
(any)
Chest
One
Chest
Two
Chest
(any)
Chest
Back
Two
Back
(any)
Back
(any)
Back
One
Back
Two
Back
(any)
Back
Shoulders
Two
Shoulders
(any)
Shoulders
(any)
Shoulders
One
Shoulders
Two
Shoulders
(any)
Shoulders
Arms
Two
Arms
(any)
Arms
(any)
Arms
One
Arms
Two
Arms
(any)
Arms
Legs
Two
Legs
(any)
Legs
(any)
Legs
One
Legs
Two
Legs
(any)
Legs
Rest
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Abs /
Calves
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
The above table should give you an exact outline of the your 12 week program to gain size. For
the Blast workouts, you can choose any workout in the section for that muscle group. For the
Blast Foundations workouts, stick to the number listed in the table above. For the MAXXED
workouts, one workout is provided for each muscle group. You may move the rest day around
to fit your schedule.
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Meal 2:
10:00 AM
Meal 3:
12:30 PM
Meal 4:
3:30 PM
Meal 5:
POST
Meal 6:
8:00 PM
Meal 7:
10:00 PM
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Meal 2:
10:00 AM
Meal 3:
12:30 PM
Meal 4:
3:30 PM
Meal 5:
POST
Meal 6:
8:00 PM
Meal 7:
10:00 PM
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10
Meal 2:
10:00 AM
Meal 3:
12:30 PM
Meal 4:
3:30 PM
Meal 5:
POST
Meal 6:
8:00 PM
Meal 7:
10:00 PM
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11
*Here is a list of alternative food choices. If you are utilizing the sample diet, stick to similar
portions as outlined in the diet. These are simply some examples to help you make smart
substitutions within your every day regimen.
Protein Sources:
Turkey
Beef / Steak
Fish
Chicken
Eggs
Protein Shakes
Cottage Cheese
Greek Yogurt
Carbohydrate Sources:
Brown Rice
Oats/Oatmeal
Quinoa
Sweet Potato / Yam
White/Red Potato
Whole Wheat Pasta
Ezekiel Bread
P28 Bread products
Rice Cakes
Vegetables
Fat Sources:
Almonds, Cashews, Peanuts, Walnuts
Nuts N More Peanut/Almond Butters
Egg Yolks
Olive Oil
Macadamia Oil
Fish Oils (Supplemental or actual fish)
Flaxseed/Flaxseed Oil
Avocado
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12
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13
CellMass 2.0:
Amino-X:
EvoTest:
Nitrix 2.0:
Multi-Vitamin:
as directed
Carb Product:
*Again, brand and product choices are completely up to you. This is my personal
recommendation.
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14
Blast workouts from the first 3 eBooks CAN be utilized in this program during the Blast
periods in the workout schedule. Grab the other eBooks with over 100 additional Blast
workouts here: www.BlastTrainingSystem.com.
You can select any Blast workout for the given muscle group in which you are training.
Therefore, you may switch up workouts as often as you would like. Either way, the
workouts will create significant muscle confusion.
In addition to the Blast workouts, you will find new Blast Foundations workouts and you will
be introduced to the new Blast MAXXED workouts! These different types of workouts are going
to be strategically inserted for a week or two at a time, throughout the duration of the
program. The object behind this is to of course continue to create muscle confusion, but to
also include traditional, time-tested bodybuilding style training and strength/power lifting
training into the program.
In the Blast Foundations and MAXXED workouts, you will be sticking to a more traditional style
of training and workout structure. You will be shooting for increasing weight and decreasing
reps. The difference will be, because of the Blast Training, your body will respond much quicker
to this more traditional style of training. If the program is utilized properly, by the final MAXXED
week you will set all new PRs and have increased significantly in size!
NOW, ON TO THE WORKOUTS!
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15
The Deep V
Cable Flyes: 20, 20, 20, 20
Increasing weight with each set yes, even though the reps remain the same.
Incline Bench Press: 20, 15, 12, 10, 8, 6
Increasing weight with each set.
--superset with--Push-Ups: 10, 10, 10, 10, 10, 10
Easy right?
Dumbbell Pullovers: 15, 12, 10, 8
Increasing weight with each set.
Hammer Strength Wide Grip Chest Press: 15, 12, 10, 8, 6
Use a moderate to heavy weight and do as many sets as it takes to reach 100 total reps.
---superset with--Pec Deck: 20, 20, 20, 20, 20
Select a moderate weight and feel the burn on this superset!
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16
Build-A-Pec
Bodyweight Barbell Bench Press: 100 total reps
Load up your body weight on the bar and get 100 total reps, as many sets as needed.
Incline Dumbbell Press: 15, 12, 10, 8, 6
Increasing weight with each set. Go heavy!
--superset with--Standing Incline Dumbbell Flyes: 12, 12, 12, 12, 12
Use an incline bench, but stand while performing the movement.
Stability Ball Dumbbell Pullovers: 15, 12, 10, 8
Increasing weight with each set.
--superset with--Single-Arm Hammer Strength Chest Press: 15, 12, 10, 8
Increasing weight with each set. Sit sideways on the machine and perform one arm at a time.
The Oak
Decline Bench Press: 20, 15, 12, 10, 8, 6
Increasing weight with each set.
--superset with--Dips: 20, 20, 20, 20, 20, 20
Increasing weight with each set.
Down The Rack Incline Dumbbell Press: 12, 12, 12, 12 x 3
Start heavy and drop 10lbs after every 12 reps for 3 total drop sets. Increase starting weight
by 10lbs with each drop set. Example, set 1: 70, 60, 50, 40; set 2: 80, 70, 60, 50, etc.
Decline Cable Flyes: 12, 12, 12, 12
Increasing weight with each set yes, even though the reps remain the same.
--triset with--Pec Deck: 20, 15, 12, 10
Increasing weight with each set.
--triset with--Svend Press: 10, 10, 10, 10
Grab two 5 or 10lb plates, hold them together and press outward for 10 reps.
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17
Rock City
Smith Machine Bench Press: 20, 15, 12, 10, 8, 20, 20
Increasing weight with each set until you reach 8 reps, then drop the weight and get two sets
of 20 reps.
Decline Dumbbell Press: 15, 12, 10, 8
Increasing weight with each set. Go heavy and focus on a deep stretch and good squeeze.
---superset with--Incline Dumbbell Flyes: 20, 20, 20, 20
Go a little lighter on these and burn em out.
Hammer Strength Incline Chest Press: 15, 12, 10, 8, 8
Increasing weight with each set.
---superset with--Medicine Ball Push-Ups: 15, 15, 15, 15, 15
Grab a medicine ball and perform push-ups on the ball.
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18
Guardian
Barbell Deadlifts: 20, 15, 12, 10, 8, 20
Increasing weight with each set until the final set, then drop the weight and get 20 reps.
Incline Bench Dumbbell Rows: 12, 12, 12, 12
Select a moderate weight and focus on the squeeze.
---superset with--Single-Arm Dumbbell Rows: 15, 15, 15, 15
Increasing weight with each set yes, even though the reps remain the same.
Close Grip Lat Pulldowns: 15, 12, 10, 8, 8
Increasing weight with each set.
---superset with--Reverse Grip Cable Rows: 15, 12, 10, 8, 8
Increasing weight with each set.
Pull-Ups: 50 total reps
Finish the workout off with pull-ups for 50 total reps, as many sets as needed.
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19
Childs Play
Single-Arm Dumbbell Rows: 8 x 8
This should provide a nice warm up! Start this one off with 8 sets of 8 on each arm. Select a
moderate weight and limit rest to 60 seconds or less between sets.
Reverse Grip Lat Pulldowns: 10, 10 x 3
Begin with a heavy weight for 10 reps, then drop to a moderate weight for 10 more reps.
Perform 3 total sets, increase starting weight with each set.
--superset with--Straight Bar Cable Pullovers: 15, 15, 15
Use a moderate weight here and focus on the squeeze.
Wide Grip Cable Rows: 15, 12, 10, 8, 8
Follow the set of pullovers with heavy seated rows! Increasing weight with each set.
---superset with--Bodyweight Barbell Deadlifts: 12, 12, 12, 12, 12
Load up your bodyweight on the bar and get 12 reps directly after the cable rows.
Impossibly Possible
T-Bar Rows: 15, 12, 10, 8, 8
Increasing weight with each set.
---superset with--Standing Bent Over Dumbbell Flyes: 12, 12, 12, 12, 12
Use a moderate-heavy weight and get 12 reps, making sure to focus on squeezing the midback and not pull with the rear delts.
Seated Reverse Grip Cable Rows: 12, 12, 12 x 4
Do these as a dropset, start heavy and drop the weight twice. Perform 4 total sets. Increase
starting weight with each set.
Reverse Grip Barbell Bent Over Rows: 15, 12, 10, 8
Increasing weight with each set.
---superset with--Neutral Grip Lat Pulldows: 20, 20, 20, 20
Use a moderate weight and burn em out!
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20
Custom Tailored
Barbell Bent Over Rows: 15, 12, 10, 8, 20, 20, 20
Increasing weight with each set until you reach 8 reps, then reduce the weight and rep out 3
sets of 20!
Single-Arm Dumbbell Rows: 15, 15, 15, 15
Increasing weight with each set yes, even though the reps remain the same.
---superset with--Scapular Retractions: 15, 15, 15, 15
Go heavy! Really focus on the squeeze and hold each rep.
Hammer Strength Low Rows: 15, 12, 10, 8
Increasing weight with each set.
---superset with--Standing Faces Pulls: 15, 12, 10, 8
Use a rope and focus on keeping elbows high while pulling weight towards the face. Increasing
weight with each set.
Close Grip Cable Rows: 100 total reps
Finish this one off with 100 total reps, as many sets as needed.
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21
Pay Dirt
Barbell Military Press: 15, 12, 10, 8, 8
Increasing weight with each set.
---superset with--Dumbbell Military Press: 20, 20, 20, 20, 20
Select a moderate weight and burn em out!
Seated Dumbbell Rear Lateral Raises: 100 total reps
Dont neglect the rear delts! Lets grab a moderate weight and get 100 total reps.
Machine Lateral Raises: 20, 15, 12, 10
Increasing weight with each set.
---superset with--Cable Lateral Raises: 20, 20, 20, 20
Use a moderate weight and burn em out!
Dumbbell Arnold Press: 12, 10, 8, 8
Increasing weight with each set. Finish strong and go heavy on the front delts!
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22
Layered Cake
Hammer Strength Shoulder Press: 4 x 8
Go heavy and get 4 sets of 8. Limit rest to 60 seconds or less between sets.
Barbell Upright Rows: 5 x 8
Go heavy and get 5 sets of 8. Limit rest to 60 seconds or less between sets.
EZ Front Raises: 6 x 8
Go heavy and get 6 sets of 8. Limit rest to 60 seconds or less between sets.
Barbell Clean & Press: 7 x 8
Select a moderate weight and get 7 sets of 8. Limit rest to 60 seconds or less between sets.
Seated Dumbbell Lateral Raises: 8 x 8
Select a moderate weight and get 8 sets of 8. Limit rest to 60 seconds or less between sets.
Barbell Shrugs: 8 x 8
Go heavy and get 8 sets of 8. Limit rest to 60 seconds or less between sets.
Stalemate
Dumbbell Arnold Press: 12, 12, 12, 12
Increasing weight with each set yes, even though the reps remain the same.
---superset with--Dumbbell Lateral Raises: 20, 20 x 4
Do these as a dropset. Get 20 reps, then drop the weight and get 20 more for 4 total sets.
Hammer Strength Shoulder Press: 12, 10, 8, 8, 8
Increasing weight with each set. Power through the last three sets!
Reverse Pec Deck: 10, 10, 10 x 3
Perform as a dropset. Start heavy and drop the weight twice for 3 total sets.
---superset with--Seated Rear Lateral Raises: 15, 12, 10
Increasing weight with each set.
Barbell Shrugs: 20, 15, 12, 10, 8, 8
Increasing weight with each set. Go heavy on the shrugs!
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23
Massiveness
Standing Barbell Military Press: 15, 15, 15, 15
Use a moderate weight and keep the core tight.
Dumbbell Military Press: 20, 15, 12, 10, 8
After pre-fatiguing, go heavy on these! Increasing weight with each set.
Plate Raise Combo: 10, 10, 10 x 4
Grab a 25, 35 or 45lb plate. Perform 10 raises turning the plate to one side as you lift. Perform
10 raises turning the plate to the other side as you lift. Finally, get 10 raises keeping the plate
stationary. Repeat for 4 total sets.
---superset with--Kettle Bell Front Swings: 20, 20, 20, 20
Select a moderate weight and use a good tempo.
Barbell Upright Rows: 8 x 8
Select a moderate weight and get 8 sets of 8. Limit rest to 60 seconds or less between sets.
Partial Rep Dumbbell Lateral Raises: 15, 15, 15, 15
Increasing weight with each set yes, even though the reps remain the same. Go heavy!
---superset with--Rear Delt Cable Crossovers: 15, 15, 15, 15
Increasing weight with each set yes, even though the reps remain the same.
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24
Moxie
Barbell Drag Curls: 20, 15, 12, 10, 8
Increasing weight with each set.
---superset with--Alternating Dumbbell Curls: 15, 15, 15, 15, 15
Select a moderate weight and get 15 reps on each arm directly following the drag curls.
Overhead Cable Triceps Extensions: 20, 15, 12, 10, 8
Increasing weight with each set.
---superset with--Dumbbell Kickbacks: 15, 15, 15, 15, 15
Select a moderate weight and get 15 reps on each arm directly following the extensions.
EZ Bar Curls: 10, 20 x 4
Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.
Close Grip Barbell Bench Press: 10, 20 x 4
Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.
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25
Velvet
EZ Bar Preacher Curls Combo: 12, 12 x 4
Perform 12 reps with normal grip, then 12 reps reverse grip. Increase weight with each set.
---superset with--Incline Dumbbell Curls: 12, 10, 8, 8
Increasing weight with each set.
EZ Bar Skull Crushers w/ Press: 15, 12, 10, 8
Perform the reps, then do the same number of presses. Increasing weight with each set.
---superset with--Single-Arm Overhead Dumbbell Extensions: 15, 12, 10, 8
Increasing weight with each set.
Straight Bar Cable Curls: 100 total reps
Select a moderate weight and get 100 total reps, as many sets as needed.
Straight Bar Triceps Pushdowns: 100 total reps
Select a moderate weight and get 100 total reps, as many sets as needed.
Single-Arm Cable Curls: 20, 15, 12, 10
Increasing weight with each set.
---superset with--Single-Arm Cable Pulldowns: 20, 15, 12, 10
Increasing weight with each set.
Popcorn
Single-Arm Dumbbell Preacher Curls: 15, 12, 10, 8
Increasing weight with each set.
---superset with--EZ Bar Preacher Curls: 4 sets to failure
Select a moderate weight and rep it out until you cannot lift it again.
Incline Bench EZ Bar Skull Crushers: 15, 12, 10, 8
Increasing weight with each set. Start heavy and go heavier!
---superset with--Weighted Bench Dips: 30, 30, 30, 30
Toss some weight on your lap and rep em out!
Dumbbell Hammer Curls: 12, 12, 12, 12
Increasing weight with each set yes, even though the reps remain the same.
---superset with--Rope Pushdowns: 12, 12, 12, 12
Increasing weight with each set yes, even though the reps remain the same.
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26
Grind 4 Glory
EZ Bar Curls: 8 x 8
Go heavy and get 8 sets of 8 reps.
---superset with--EZ Bar Skull Crushers: 8 x 8
Go heavy and get 8 sets of 8 reps. Limit rest to 60 seconds or less between supersets.
Dumbbell Concentration Curls: 10, 10, 10, 10
Increasing weight with each set yes, even though the reps remain the same.
---superset with--Single-Arm Overhead Dumbbell Triceps Extensions: 10, 10, 10, 10
Increasing weight with each set yes, even though the reps remain the same.
Standing Barbell Curls: 12, 12, 12 x 4
Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.
---superset with--Straight Bar Cable Pushdowns: 12, 12, 12 x 4
Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.
Bench Dips: 100 total reps
Finish this one off with bench dips for 100 total reps, as many sets as needed.
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27
Box of Joy
Barbell Squats: 25, 20, 15, 12, 10, 8, 8, 8
Increasing weight with each set.
Leg Press: 20, 20, 20, 20, 20
Increasing weight with each set yes, even though the reps remain the same.
---superset with--Single-Leg Lying Leg Curls: 12, 12, 12, 12, 12
Select a moderate weight and focus on the squeeze of each rep.
Hack Squats: 15, 12, 10, 8, 8
Increasing weight with each set. Go as heavy as you can here!
---superset with--Single-Leg Leg Extensions: 12, 12, 12, 12, 12
Select a moderate weight and focus on the squeeze of each rep.
Box Jumps: 50 total jumps
Finish off with some box jumps for 50 total reps, as many sets as needed.
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28
Globe Trotter
Leg Press: 20, 15, 12, 10, 8
Increasing weight with each set. Go as heavy as you can.
---superset with--Bulgarian Split Squats: 15, 12, 10, 8, 8
Increasing weight with each set.
Smith Machine Squats: 100 total reps
Select a moderate weight and get 100 total reps, as many sets as needed.
Dumbbell Step-Ups: 12, 12, 12, 12
Increasing weight with each set yes, even though the reps remain the same.
---superset with--Single-Leg Leg Extensions: 15, 15 x 4
Do these as a dropset, start with 15 reps on each leg, then drop the weight and get 15 more
for 4 total sets.
Darkest Hour
Barbell Stiff Leg Deadlifts: 15, 12, 10, 8, 8
Increasing weight with each set.
---superset with--Lying Hamstring Curls: 15, 12, 10, 8
Increasing weight with each set.
Wide Stance Leg Press: 20, 15, 12, 10, 8, 8
Increasing weight with each set. Go as heavy as you can here!
---superset with--Dumbbell Plie Squats: 15, 12, 10, 8, 8, 8
Increasing weight with each set.
Barbell Walking Lunges: 12, 12, 12, 12
Get 12 reps on each leg. Do NOT give up yet. Push through!
---superset with
Leg Extensions: 10, 10, 10, 10
Increasing weight with each set yes, even though the reps remain the same.
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29
Death by Squat
Barbell Front Squats: 20, 15, 12, 10, 8, 8
Increasing weight with each set.
---superset with--Bodyweight Squats: 20, 20, 20, 20, 20, 20
Leg Press: 12, 12, 12 x 4
Get 12, drop a plate on each side and get 12, repeat one last time for 12 more. Repeat this
entire dropset for 4 total sets. Increasing the starting weight with each set.
Dumbbell Walking Lunges: 12, 12 x 4
Get 12 steps on each leg, then drop all weight and get 12 more on each leg. Increasing weight
with each set.
---superset with--Single-Leg Stability Ball Leg Curls: 20, 20, 20, 20
Follow up the walking lunges with some leg curls using the stability ball.
Barbell Stiff Leg Deadlifts: 100 total reps
Finish this brutal leg workout with stiff leg deadlifts for 100 total reps, as many sets as
needed.
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30
Watch Me
Seated Plate Twists: 20, 20, 20
Hold a plate and twist from side to side for 20 total reps.
---superset with--Sit-Ups: 20, 20, 20
Standing Barbell Twists: 40, 40, 40
Hold a straight bar of any size and perform twists for 40 total reps.
---superset with--Stability Ball Crunches: 40, 40, 40
Donkey Calf Raises: 25, 25, 25 x 4
Do 25 reps, drop weight, 25 more, drop weight and finish with 25 more. Repeat for 4 total
dropsets. Increasing weight with each set.
Bodyweight Standing Calf Raises: 150 total reps
No weight, no plates, just calf raises for 150 total reps, as many sets as needed.
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31
ABducted
Stability Ball Pull-Ins: 15, 15, 15
---superset with--High Knees: 30 Seconds x 3
Weighted Leg Raises: 10, 10, 10
---superset with--Bicycles: 60, 60, 60
Toe to Bars: 30 total reps
Finish with toe to bars for 30 total reps, as many sets as needed.
Leg Press Calf Raises: 20, 15, 12, 10, 8
Increasing weight with each set.
---triset with--Dumbbell Single-Leg Standing Calf Raises: 20, 20, 20, 20, 20
Use a moderate weight and burn em out!
---triset with--Standing Calf Raises on Plate: 20, 20, 20, 20, 20
Use just your bodyweight for the third element of this triset and do standing calf raises on a
plate. Get a full stretch!
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Keep in mind, the focus of these workouts is to be increasing weight with each set and
shooting for gains in all lifts. While the Blast workouts contain a ton of volume and a nontraditional style of training, they also prime your physique for huge gains in all lifts. This will
come to light when you are doing the Foundations workouts.
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Two
Incline Barbell Bench Press: 12, 10, 8, 6, 6
Increasing weight with each set.
Flat Dumbbell Press: 12, 10, 8, 6, 6
Increasing weight with each set.
Standing Incline Dumbbell Flyes: 12, 10, 8, 6, 6
Increasing weight with each set.
Single-Arm Hammer Strength Press: 12, 10, 8, 6
Increasing weight with each set.
Pec Deck: 15, 12, 10, 8
Increasing weight with each set.
Best Lifts:
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Two
Barbell Bent Over Rows: 12, 10, 8, 6, 6
Increasing weight with each set.
Close Grip Pulldowns: 12, 10, 8, 6, 6
Increasing weight with each set.
Single-Arm Cable Rows: 12, 10, 8, 6, 6
Increasing weight with each set.
Wide Grip Seated Cable Rows: 12, 10, 8, 6
Increasing weight with each set.
Straight Bar Cable Pullovers: 12, 10, 8, 8
Increasing weight with each set.
Best Lifts:
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Two
Dumbbell Shrugs: 15, 12, 10, 8, 6
Increasing weight with each set.
Dumbbell Military Press: 12, 10, 8, 6, 6
Increasing weight with each set.
Partial Rep Dumbbell Lateral Raises: 12, 10, 8, 6, 6
Increasing weight with each set.
Dumbbell Snatch: 12, 10, 8, 6
Increasing weight with each set.
Dumbbell Arnold Press: 12, 10, 8, 6
Increasing weight with each set.
Dumbbell Rear Lateral Raises: 12, 10, 8, 6
Increasing weight with each set.
Best Lifts:
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Two
EZ Bar Skull Crushers: 12, 10, 8, 6, 6
Increasing weight with each set.
Single-Arm Dumbbell Preacher Curls: 12, 10, 8, 6, 6
Increasing weight with each set.
Single-Arm Triceps Extensions: 12, 10, 8, 6, 6
Increasing weight with each set.
Reverse Grip EZ Bar Curls: 12, 10, 8, 6, 6
Increasing weight with each set.
Reverse Grip Straight Bar Cable Pulldowns: 12, 10, 8, 6
Increasing weight with each set.
Barbell Drag Curls: 12, 10, 8, 6
Increasing weight with each set.
Best Lifts:
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Two
Leg Press: 12, 10, 8, 6, 6
Increasing weight with each set.
Dumbbell Walking Lunges: 12, 12, 12, 12 (each leg)
Increasing weight with each set.
Hack Squats: 12, 10, 8, 6, 6
Increasing weight with each set.
Dumbbell Plie Squats: 12, 10, 8, 6
Increasing weight with each set.
Dumbbell Stiff Leg Deadlifts: 12, 10, 8, 6
Increasing weight with each set.
Best Lifts:
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Going for your max lifts on all movements the entire week (use spotter)
For 1RM sets, ensure you perform one complete rep. Most times, I actually perform
two reps, as the first tends to be less than ideal.
Keep in mind, the focus of these workouts is to be increasing weight with each set and
shooting for your 1RM throughout the week. This will come to light when you are doing the
Foundations workouts and REALLY shine when you hit the MAXXED workouts. Your 1RM max
should increase significantly from day one on the program.
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Closing Remarks
I can give you the workouts. I can provide sample diets based on your body type,
supplementation programs and food options. However, I cannot do this for you. Give this
program your absolute all, day in and day out, and you WILL get results! This doesnt mean
choose comfortable weights. This doesnt mean snap selfies mid-workout. This means BUST
YOUR ASS!
Follow the program for at least 12 weeks for the best overall results. For even better results,
repeat the program for a second time and a total of 24 weeks (6 months). Gaining lean muscle
mass takes time. Doing a 2-3 month bulk will get you some results, but ideally you want to
put on significant size before switching gears and moving into a cutting or weight loss
regimen.
If you have any questions regarding this program, please check www.BlastTrainingSystem.com
for FAQs. You can also post questions on my Facebook Page at
www.Facebook.com/MensPhysique or tweet me @ryanphughes.
GROW TIME!
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