Bodyweight+M A S S +phase3

Bodyweight M.A.S.S.
Phase 3
Progression: Phase 3
Density
What is Density?
Density refers to the work you're able to do in a given amount of time. If you
perform 20 sets of 10 reps in 45 minutes, your training density for that that
particular workout in a 45-minute timeframe would be 200 repetitions. In other
words, training density is the amount of sets multiplied by the number of reps
completed within a certain timeframe.
Increasing Training Density
There are two ways to increase training density.
1. Increasing the amount of reps you perform in a given timeframe.
2. Decreasing the timeframe it takes in order to complete a given workout
(sets x reps)
With Bodyweight M.A.S.S., we’ll use the latter.

If a particular training session takes you 1 hour to complete, the goal should be to
complete that same workout in less time.
Increasing Training Density with Bodyweight M.A.S.S. Phase 3
©2016-Muscle Monsters LLC-All Rights Reserved P3

Bodyweight M.A.S.S. Phase 3
Let's say that cranking out 200 reps in 60 minutes was challenging. To take things
to the next level, decrease your work time by 5 minutes. If you rose to the
challenge and again completed 200 total repetitions, you've still increased your
training density. In other words, you can do more work in less time, and are
therefore stimulating new growth.
In phases 1 and 2, there were rest periods prescribed in your training – they were
used as a guideline; however, in phase 3, the prescribed rest times are rules and
must be followed to the best of your ability. Abiding by these prescribed rest
periods will ensure that you’re increasing training density – the main focus of this
phase.
Metabolic Fatigue
A result of the accumulation of metabolites, particularly lactate, and acute muscle
hypoxia associated with resistance training may serve to further heighten
metabolic buildup and, hence, stimulate hypertrophic adaptations.
http://www.ncbi.nlm.nih.gov/pubmed/23338987
Metabolic fatigue occurs in the 15-20+ rep range and has been shown to be 1 of
the 3 mechanisms of hypertrophy.
In this phase we will, for the most part, remain in this rep range and thus will be
less concerned with slow, controlled rep tempos.
Everything controlled, but fast and explosive.
Variations
We’ll also be introducing a few new, more difficult variations of some of the
exercises we became proficient at in the previous phase.
This will cause us to train the same muscle groups through a more challenging
range of motion and thus stimulating new growth.

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 – you’re 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 simple…get the blood flowing.
Choose One
Warm Up #1 Warm Up #2
Jog In Place x 15 Seconds Jogging In Place x 30 Seconds
High Knees x 15 Seconds Jumping Jacks x 30 Seconds
Half Burpees x 15 Seconds Speed Skaters x 30 Seconds
Jumping Jacks x 15 Seconds Split JJs x 30 Seconds
Vertical Jumps x 15 Seconds Plank Jacks x 30 Seconds
Torso Rotations x 15 Seconds Squat & Jump x 30 Seconds
Warm Up #1: Perform the entire circuit 4x

Warm Up #2: Perform the entire circuit 2x

Bodyweight M.A.S.S. - Phase 3
Sun Mon Tues Weds Thurs Fri Sat
Week Rest D1T D2T D3T D4T Rest D5T

9
Week Rest D6T D7T D8T D9T D10T Rest

10

11

12

Week 9 - D.1.T
Upper-Body (a)
Exercise Sets Reps Rest Tempo
Assisted One 5 10each 60 Seconds 1:0:1:0

Arm Push Ups
Feet Elevated 4 15-20 60 Seconds 1:0:1:0

Push-Ups
Elevated 4 15-20 60 Seconds 1:0:1:0

Inverted Row
Hand Stand 4 AMRAP 60 Seconds 1:0:1:0

Push Ups
Plank Triceps 4 15 45 Seconds 1:0:1:0

Extension
Chin Ups 4 AMRAP 60 Seconds 1:0:1:0

Week 9 - D.2.T
Lower-Body (a)
Bulgarian Split 4 10each 45 Seconds 1:0:1:0

Squat
Single Leg Box 4 15 60 Seconds 1:0:1:0

Squat
Single Leg 4 10each 60 Seconds 1:0:1:0

Reverse Hyper
Glute March 4 15-20 45 Seconds 1:0:1:0
Elevated Calf 5 20 45 Seconds 1:0:1:0

Raise

Week 9 - D.3.T
Upper-Body (b)
Side to Side 4 AMRAP 60 Seconds 1:0:1:0

Pull Ups

Inverted Row
Push Ups 4 20 45 Seconds 1:0:1:0
Wide Width 4 15-20 60 Seconds 1:0:1:0

Push Ups
Face Pulls 4 15-20 45 Seconds 1:0:1:0
Crunches 4 20 30 Seconds 1:0:1:0
Windshield 4 15 45 Seconds 1:0:1:0

Wipers

Week 9 - D.4.T
Lower-Body (b)
Single Leg 1:0:1:0

Elevated Hip 4 15-20 60 Seconds
Thrust
Prisoner Back 4 15 45 Seconds 1:0:1:0

Extensions
Walking 4 20 60 Seconds 1:0:1:0

Lunges
Assisted Pistol 3 15 45 Seconds 1:0:1:0

Squat

Raise
Stiff Leg Ankle 4 15 45 Seconds

Hop

Week 9 - D.5.T
Arms & Abs
Triceps 4 15-20 45 Seconds 1:0:1:0

Extension
Inverted Curl 4 15-20 60 Seconds 1:0:1:0
3 Point Bench 4 15-20 60 Seconds 1:0:1:0

Dip
Plank 4 70 Sec. Hold 30 Seconds 1:0:1:0
Seated Knee 4 20 45 Seconds 1:0:1:0

Ups

Week 10 - D.6.T
Upper-Body (a)

Arm Push Ups

Push-Ups

Inverted Row

Push Ups

Extension

Week 10 - D.7.T
Lower-Body (a)

Squat

Squat

Reverse Hyper

Raise

Week 10 - D.8.T
Circuit (a)
Exercise Reps
Push Ups 15
Jumping Jacks 20
Squats 10
T-Push Ups 10
High Knees 20
Lunges 10
*Perform Entire Circuit 8x

Week 10 - D.9.T
Upper-Body (b)

Pull Ups

Inverted Row

Push Ups

Wipers

Week 10 - D.10.T
Lower-Body (b)
Single Leg 1:0:1:0

Thrust

Extensions

Lunges

Squat

Raise

Hop

Week 11 - D.11.T
Upper-Body (a)

Arm Push Ups

Push-Ups

Inverted Row

Push Ups

Extension

Week 11 - D.12.T
Lower-Body (a)

Squat

Squat

Reverse Hyper

Raise

Week 11 - D.13.T
Upper-Body (b)

Pull Ups

Inverted Row

Push Ups

Wipers

Week 11 - D.14.T
Lower-Body (b)
Single Leg 1:0:1:0

Thrust

Extensions

Lunges

Squat

Raise

Hop

Week 11 - D.15.T
Arms & Abs

Extensions

Dip

Ups

Week 12 - D.16.T
Upper-Body (a)

Arm Push Ups

Push-Ups

Inverted Row

Push Ups

Extension

Week 12 - D.17.T
Lower-Body (a)

Squat

Squat

Reverse Hyper

Raise

Week 12 - D.18.T
Upper-Body (b)

Pull Ups

Inverted Row

Push Ups

Wipers

Week 12 - D.19.T
Lower-Body (b)
Single Leg 1:0:1:0

Thrust

Extensions

Lunges

Squat

Raise

Hop

Week 12 - D.20.T
Arms & Abs

Extensions

Dip

Ups

Bodyweight+M A S S +phase3

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Bodyweight+M A S S +phase3

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Bodyweight M.A.S.S.

With Bodyweight M.A.S.S., we’ll use the latter.

©2016-Muscle Monsters LLC-All Rights Reserved P3

©2016-Muscle Monsters LLC-All Rights Reserved P3

Warm Up #1: Perform the entire circuit 4x

©2016-Muscle Monsters LLC-All Rights Reserved P3