GYM JONES MASS GAIN

Day 1
2x (30 sec work/ 30 sec rest) push press
Use two 15 lbs dumbbells
Three Sets, Rest 2 minutes between each set
Then :
12 bench press @ 225lbs +10 pull ups
10 sets. Rest 60-90 sec between sets
Then:
10x push up + 10 sec rest
Ten rounds
Later in the day
10 minute skiErg easy pace
Then:
30sec SkiErg @>150m pace + 90 sec rest
15 rounds
During rest player must do 10x bicep curl @ 2 x 25 lbs DB and 15 tricep dip
Then: Cooldown
Day 2, Workout 1:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Jump Squat Progression:
5 reps @ no box
5 reps @ 20" box
5 reps @ 24" box
5x2 @ 30" box
Then:
1x Axle Bar Deadlift @ 365lbs +
3x Jump Squat @ 30% bodyweight
Five sets, Rest 2-3 min between each
Then:
10x10 Back Squat @ 225lbs
Rest 60sec between each set
Day 2, Workout 2:
Axle Bar Cleans:
5 @ 135lbs, 5 @ 145lbs, 5 @ 155lbs, 5 @ 165lbs, 5 @ 175lbs, 5 @ 185lbs, 5
@ 195lbs, 5 @ 205lbs, 5 @ 215lbs, 5 @ 225lbs
Then:
5x3 Axle Bar Cleans @ 225lbs
Then:
10x1 Fat Bar Deadlift @ 155lbs ( 3.75" diameter bar

Then:
7x100m SkiErg From Dead Stop
Stroke rate capped at 30.
Day 3, Workout 1:
50x Strict, Dead Hang Pull-up
Then:
30sec SkiErg @ >150m +
2:00 minute Rest
Fifteen Rounds
For the 1st ten rounds the stroke rate is capped at 30, for the last 5 rounds the
stroke rate is capped at 25.
During 2 minute rest period must do 10x Strict Plank Pull.
Then:
Cool Down
Day 4, Workout 1:
2x Strict Press + 2x Push press + 2x Jerk:
Start at 75lbs do a set. Add 5lbs and do another. Keep going until at 185lbs
Then:
3x Axle Bar Clean @ 225 lbs + 10x Dip + 10x Push-up + 3x Axle Bar Clean @
225lbs + 9x Dip + 9x Push-up + all the way to 3x Axle Bar Clean @ 225lbs + 1x
Dip + 1x Push-up
Then:
Cool Down
Day 4, Workout 2
250 Push Ups
Day 5 workout 1
10x10 DL @ 225 pounds
Then
5x10 Straight Leg Deadlift @ 135lbs
5x5 RDL @ 135lbs
Day 5 workout 2
75 Pull-up
Day 6
4x (30sec work/30sec rest) Push-up. Five total sets. Rest 2 minutes between
each. Aim for between 15-20 push-ups for each 30sec work interval. It takes
only 28 minutes and you'll accumulate between 300 and 400 total reps.
Day 7:
Work up to a Heavy Deadlift Then: 5-6 Heavy Singles (85-95% 1RM)

Day 8 session 1
10-1 Push up ladder
5x10 Bench Press at 225
Rest 60 sec between
10-1 dip ladder
5x5 axle bar clean and press @ 225
Rest 2 minutes between
10x10 dip
Rest 45- 60 seconds between
Day 8, Workout 2:
100x Strict, Dead Hang Pull-up Then: 300sec Axle Bar hold
Day 9 Workout 1:
2x5 Wall Squat
2x20 Squat
2x5 Goblet Squat
Then:
Jump Squat Progression
Then:
15m Heavy Sled March + 15m Heavy Sled Pull with Leg Extension
Three Sets, Rest 2 min between
Then:
10x20 Back Squat @ 135lbs
Rest 60sec between sets
Then:
5x10 Straight Leg DL @ 135lbs
Day 9, Workout 2:
10x10 Axle Bar DL @ 225lbs
Day 10:
100x Pull-up + 100x Plank Pull. All strict, dead hang.
Day 11, Workout 1:
3x10 Shoulder Dislocate
Then:
10-1 Push-up Ladder
10-1 Dip Ladder
Then:
Work up to Heavy Axle Bar Clean & Press
Then:
5x Heavy Axle Bar Clean & Press Singles
Rest 2 minutes between each
Then:
20 minutes of:
5x Pull-up +

10x Dip +
5x Pull-up +
10x Push-up
Day 12:
50x Deadlift @ 405lbs
Rest as needed on way to 50 reps
Then:
10x10 Axle Bar Straight Leg Deadlift @ 135lbs
Rest 60sec between
Then:
100m SkiErg Sprint +
90sec Rest
Ten Rounds
During Rest player must do 5x Axle Bar DL @ 225lbs
Day 13:
100x Push-up
Then:
20x Bench Press @ 135lbs +
10x Strict Press Behind Neck @ 75lbs
7 Sets, Rest 60sec between
Day 14:
Work up to Heavy Axle Bar DL
Then:
5x1 Axle Bar DL @ 365lbs
Then:
30sec SkiErg @ >150m pace +
90sec Rest
Fifteen Rounds
During Rest complete 2x Axle Bar Clean @ 225lbs
Day 15:
3x10 Shoulder Dislocate
Then:
50x Hand Stand Push Up (strict, no kip)
Then: "Iron Marathon": 1-20 Bench Press Ladder @ 225lbs
Then, Later:
30sec SkiErg @ >150m pace +
90sec Rest
Fifteen Rounds
During "Rest" player must do 10x Bicep Curl @ 2 x 25lbs + 15x Tricep Dip
Day 16:
Work up to Heavy Deadlift

Then:
25x1 Deadlift @ 405lbs
Then:
50x Pull-up
Strict, Dead Hang, No Kip
Then:
3x15 T-Bar Row (wide grip)
3x15 T-Bar Row (close grip)
3x12 T-Bar Row (wide grip, increased weight)
3x12 T-Bar Row (close grip, increased weight)
Then:
50x Plank Pull
Strict, No Kip
Day 17
Ten sets of Max rep standing strict press @ 95lbs. Rest only 90 sec between
sets.
Day 18:
2x5 Wall Squat
2x10 Squat
Then:
Jump Squat Progression:
5 @ no box
5 @ 20" box
5 @ 24" box
5x2 @ 30" box
Then:
5x3 Jump Squat @ 30% BW
Then:
5x10 Axle Bar Clean @ 135lbs
Day 19, Part 1
Workout: Sqauts: 5x5 @ 225lbs, 5x5 @ 315lbs, 5x3 @ 405lbs
Day 19, Part 2:
50x Axle Bar Clean @ 225lbs
Day 20:
50x Strict, No Kip, Pull-up
Then:
5x15 Wide T-Bar Row
3x20 Narrow Grip T-Bar Row
Day 21:
3x10 Shoulder Dislocates
Then:

3x10 Front Raise

3x10 Lateral Raise
Then:
10-1 Push-up Ladder
Then:
Strict One Arm KB Press:
10 reps (each side) @ 16kg
10 reps (each side) @ 20kg
10 reps (each side) @ 24kg
5 reps (each side) @ 28kg
3 reps (each side) @ 32kg
5x1 (each side) @ 40kg
Then:
5x2 Axle Bar Clean & Press @ 225lbs
Then:
5x20 Bench Press @ Earthquake Bar & 2 x 24kg KB, Rest 2 minutes between
each
Then: "Cool Down" with Figure Eights