Functional Mass and Power

5 day split: If an athlete, use in the off-season. Can be used by advanced bodybuilders.


5 on- 2 off


Monday:EX 1-Flat Bench press 5x3-5
EX.2-1 arm DB row 3x8-12
(super-set)
Face-pulls 3x8-12

EX.3-BB Shrugs 4x8-10
EX.4-DB Shoulder press 3x12


Tuesday: EX 1-Deadlift 5x1-3
Ex.2-Power Cleans (from Hang) 6x2
Ex.3-Pull throughs 3x8-12



Wednesday: EX.1-Weighted Dips 4x6-8
Ex.2-Barbell Curls 4x6-8
Ex.3-Close grip bench press 4x8-10
Ex.4-Hammer Curls 4x8-10


Thrusday: EX.1-Box Squats 8x3
Ex.2-weighted jump squats 6x2
Ex.3-walking lunges 3x30 yards

Friday: EX.1-DB Floor press 4x12-20
EX.2-Weighted Chin ups 5x5
Ex.3-Clean and press 4x5-8
Ex.4-Cable row 3x8-12
(Super-set)
Bent-over lateral raise 3x8-12