You are on page 1of 24

Bodyweight M.A.S.S.

Phase 1

Progression: Phase 1
The way our body lays down new muscle tissue is quite simple: we introduce a
stimulus our body adapts to the given stimulus by creating new, stronger
muscle tissue.
As long as we can continue to increase the total workload (as mentioned in the
Bodyweight M.A.S.S. guide), we can expect to build new muscle mass.
In this phase, we will take full advantage of your hyper-sensitivity to resistance
training and ability to progress in a linear fashion.
This simply means that we will aim to outperform our last performance of the
same kind, each week.
But dont worry, all of the progression is already built into the program. All youll
have to do is put it into action.
Plus Sets
Youre going to notice that, on some exercises, there is a (+) symbol to the right of
the prescribed sets.
This means that, once youve completed all of your working sets, youll perform a
final, Plus Set.
For example: Push-Ups
Sets: 2+
Reps: 10
Set 1 10 Reps
Set 2 10 Reps
Set 3 AMRAP
The Plus Set should be performed for as many reps as possible (AMRAP). You
should aim to leave absolutely no more reps in the tank and take your body to
complete muscular failure.
Each week you will aim to perform more reps on your Plus Set than the previous
week.

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Warming Up
The warm up has two main purposes to enhance performance and to prevent
injury.
As you sit at your computer, tablet, or phone youre experiencing relatively low
blood flow to your skeletal muscle.
Following a short, total body warm up, you can expect a 70-75% increase in blood
flow to skeletal muscle.
Along with the increased blood flow comes a higher muscle temperature. This
causes the hemoglobin in your blood to release oxygen more readily. More blood
flowing to the muscles, along with more oxygen available to those muscle, means
better overall performance.
The Mental Game
Another purpose of a warm-up process includes getting your head ready for
the upcoming activity. Preparing yourself mentally for the upcoming workout,
is thought to improve technique, skill and coordination.
How to Warm Up
In this phase, we will be warming up using low impact, low intensity bodyweight
circuits.
The idea is simpleget the blood flowing.
Choose One
Warm Up #1
Jog In Place x 15 Seconds
High Knees x 15 Seconds
Half Burpees x 15 Seconds
Jumping Jacks x 15 Seconds
Vertical Jumps x 15 Seconds
Torso Rotations x 15 Seconds

Warm Up #2
Jogging In Place x 30 Seconds
Jumping Jacks x 30 Seconds
Speed Skaters x 30 Seconds
Split JJs x 30 Seconds
Plank Jacks x 30 Seconds
Squat & Jump x 30 Seconds

Warm Up #1: Perform the entire circuit 4x


Warm Up #2: Perform the entire circuit 2x
2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Bodyweight M.A.S.S. - Phase 1


Sun

Mon

Tues

Weds

Thurs

Fri

Sat

Week
1

Rest

D1T

D2T

D3T

D4T

D5T

Rest

Week
2

Rest

D6T

D7T

D8T

D9T

D10T

D11T

Week
3

Rest

D12T

D13T

D14T

D15T

D16T

D17T

Week
4

D18T

D19T

D20T

Rest

D21T

D22T

D23T

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 1 - D.1.T
Chest and Abs
Exercise

Sets

Reps

Rest

Tempo

Push-Ups

4+

10

45 Seconds

2:0:1:0

Chest Dips

8-10

45 Seconds

1:0:1:0

Feet Elevated
Push-Ups

3+

60 Seconds

2:0:1:0

Crunches

10-12

30 Seconds

2:1:2:1

Seated Knee
Ups

45 Seconds

2:0:1:0

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 1 - D.2.T
Back and Calves
Exercise

Sets

Reps

Rest

Tempo

Pull Ups

AMRAP

60 Seconds

1:0:1:0

Inverted Row

4+

10

45 Seconds

2:0:2:0

Scapular
Shrug

8-10

45 Seconds

2:0:1:0

Elevated Calf
Raise

15

45 Seconds

2:1:2:1

Stiff Leg Ankle


Hop

10

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 1 - D.3.T
Shoulders and Abs
Exercise

Sets

Reps

Rest

Tempo

Push Back

3+

10

45 Seconds

2:0:2:0

Elevated Pike
Push Up

4+

60 Seconds

2:0:1:0

Rear Delt
Raise

12

45 Seconds

2:0:1:0

Reverse
Crunch

12

45 Seconds

2:0:1:0

Plank

30 Sec. Hold

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 1 - D.4.T
Legs and Calves
Exercise

Sets

Reps

Rest

Wall Squat
Iso-Hold

30 Sec. Hold

45 Seconds

Squat

4+

12

45 Seconds

2:0:2:0

Russian Leg
Curl

3+

10

60 Seconds

2:0:1:0

Elevated Calf
Raise

15

45 Seconds

2:1:2:1

Stiff Leg Ankle


Hop

10

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

Tempo

P1

Bodyweight M.A.S.S.

Phase 1

Week 1 - D.5.T
Arms
Exercise

Sets

Reps

Rest

Tempo

Triceps
Extensions

10

45 Seconds

2:0:1:0

Inverted Curl

10

45 Seconds

2:0:1:0

3 Point Bench
Dip

3+

12

60 Seconds

2:0:1:0

Chin Ups

AMRAP

60 Seconds

1:0:1:0

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 2 - D.6.T
Chest and Abs
Exercise

Sets

Reps

Rest

Tempo

Push-Ups

4+

12

45 Seconds

2:0:1:0

Chest Dips

10-12

45 Seconds

1:0:1:0

Feet Elevated
Push-Ups

3+

10

60 Seconds

2:0:1:0

Crunches

12

30 Seconds

2:1:2:1

Seated Knee
Ups

10

45 Seconds

2:0:1:0

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 2 - D.7.T
Back and Calves
Exercise

Sets

Reps

Rest

Tempo

Pull Ups

AMRAP

60 Seconds

1:0:1:0

Inverted Row

4+

12

45 Seconds

2:0:2:0

Scapular
Shrug

10-12

45 Seconds

2:0:1:0

Elevated Calf
Raise

15

45 Seconds

2:1:2:1

Stiff Leg Ankle


Hop

10

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 2 - D.8.T
Shoulders and Abs
Exercise

Sets

Reps

Rest

Tempo

Push Back

3+

10

45 Seconds

2:0:2:0

Elevated Pike
Push Up

4+

10

60 Seconds

2:0:1:0

Rear Delt
Raise

12

45 Seconds

2:0:2:0

Reverse
Crunch

12

45 Seconds

2:0:1:0

Plank

30 Sec. Hold

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 2 - D.9.T
Legs and Calves
Exercise

Sets

Reps

Rest

Tempo

Bulgarian Split
Squat

3+

12

45 Seconds

2:0:1:0

Russian Leg
Curl

3+

12

60 Seconds

2:0:1:0

Elevated Hip
Thrusts

15

60 Seconds

2:0:1:0

Elevated Calf
Raise

15

45 Seconds

2:1:2:1

Stiff Leg Ankle


Hop

10

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 2 - D.10.T
Arms
Exercise

Sets

Reps

Rest

Tempo

Triceps
Extensions

12

45 Seconds

2:0:1:0

Inverted Curl

12

45 Seconds

2:0:1:0

Plank Triceps
Extension

3+

12-15

60 Seconds

2:0:1:0

Chin Ups

AMRAP

60 Seconds

1:0:1:0

Week 2 - D.11.T
Circuit (a)
Video Demonstration
Exercise
Reps
Push Ups
15
Jumping Jacks
20
Squats
10
T-Push Ups
10
High Knees
20
Lunges
10
*Perform Entire Circuit 6x

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 3 - D.12.T
Chest and Abs
Exercise

Sets

Reps

Rest

Tempo

Push-Ups

4+

12-15

45 Seconds

3:0:2:0

Chest Dips

12

45 Seconds

2:0:1:0

Feet Elevated
Push-Ups

4+

10-12

60 Seconds

2:0:1:0

Seated Knee
Ups

10

45 Seconds

2:0:1:0

Side Planks

45 Sec. Holds

45 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 3 - D.13.T
Back and Calves
Exercise

Sets

Reps

Rest

Tempo

Pull Ups

AMRAP

60 Seconds

1:0:1:0

Inverted Row

4+

12-15

45 Seconds

3:0:2:0

Scapular
Shrug

4+

12

45 Seconds

2:0:2:0

Elevated Calf
Raise

15

45 Seconds

2:1:2:1

Standing Calf
Raise

20

30 Seconds

2:2:2:2

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 3 - D.14.T
Shoulders and Abs
Exercise

Sets

Reps

Rest

Tempo

Push Back

3+

12

45 Seconds

2:0:2:0

Elevated Pike
Push Up

4+

12

60 Seconds

2:0:1:0

Rear Delt
Raise

12-15

45 Seconds

2:0:2:0

Crunch

15

45 Seconds

2:0:1:0

Plank

30 Sec. Hold

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 3 - D.15.T
Legs and Calves
Exercise

Sets

Reps

Rest

Wall Squat
Iso-Hold

45 Sec. Hold

45 Seconds

Squat

4+

15

45 Seconds

2:0:2:0

Russian Leg
Curl

3+

12

60 Seconds

2:0:1:0

Elevated Calf
Raise

15

45 Seconds

2:1:2:1

Stiff Leg Ankle


Hop

12

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

Tempo

P1

Bodyweight M.A.S.S.

Phase 1

Week 3 - D.16.T
Arms
Exercise

Sets

Reps

Rest

Tempo

Plank Triceps
Extension

15

30 Seconds

2:0:1:0

Inverted Curl

12

45 Seconds

2:0:1:0

3 Point Bench
Dip

3+

15

60 Seconds

2:0:1:0

Chin Ups

AMRAP

60 Seconds

1:0:1:0

Week 3 - D.17.T
Circuit (b)
Video Demonstration
Exercise
Reps
Burpees
10
Jump Squats
15
Push Ups
20
Half Burpees
15
Reverse Lunges
10
Spiderman Push Ups
10
*Perform Entire Circuit 6x

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 4 - D.18.T
Circuit (a)
Video Demonstration
Exercise
Reps
Push Ups
15
Jumping Jacks
20
Squats
10
T-Push Ups
10
High Knees
20
Lunges
10
*Perform Entire Circuit 6x

Week 14 - D.19.T
Chest and Abs
Exercise

Sets

Reps

Rest

Tempo

Push-Ups

4+

15

45 Seconds

4:0:2:0

Chest Dips

15

45 Seconds

4:0:1:0

Feet Elevated
Push-Ups

4+

12-15

60 Seconds

2:0:1:0

Seated Knee
Ups

12

45 Seconds

2:0:1:0

Planks

60 Sec. Holds

45 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 4 - D.20.T
Back and Calves
Exercise

Sets

Reps

Rest

Tempo

Pull Ups

AMRAP

60 Seconds

1:0:1:0

Inverted Row

4+

15-20

45 Seconds

3:0:2:0

Scapular
Shrug

4+

15

45 Seconds

2:0:2:0

Elevated Calf
Raise

15-20

45 Seconds

2:1:2:1

Standing Calf
Raise

20

30 Seconds

2:2:2:2

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 4 - D.21.T
Shoulders and Abs
Exercise

Sets

Reps

Rest

Tempo

Push Back

3+

15

45 Seconds

2:0:2:0

Elevated Pike
Push Up

4+

15

60 Seconds

2:0:1:0

Rear Delt
Raise

15

45 Seconds

2:0:2:0

Crunch

15-20

45 Seconds

2:0:1:0

Side Plank

60 Sec. Hold

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 4 - D.22.T
Legs and Calves
Exercise

Sets

Reps

Rest

Tempo

Bulgarian Split
Squat

3+

15

45 Seconds

2:0:1:0

Russian Leg
Curl

3+

15

60 Seconds

2:0:1:0

Elevated Hip
Thrusts

15-20

60 Seconds

2:0:1:0

Elevated Calf
Raise

20

45 Seconds

2:1:2:1

Stiff Leg Ankle


Hop

12

30 Seconds

2016-Muscle Monsters LLC-All Rights Reserved

P1

Bodyweight M.A.S.S.

Phase 1

Week 4 - D.23.T
Arms
Exercise

Sets

Reps

Rest

Tempo

Narrow Push
Ups

20

30 Seconds

2:0:1:0

Inverted Curl

12-15

45 Seconds

2:0:1:0

3 Point Bench
Dip

4+

15

60 Seconds

2:0:1:0

Chin Ups

AMRAP

60 Seconds

1:0:1:0

2016-Muscle Monsters LLC-All Rights Reserved

P1