Browse More Plans

6-12 Week Mass Gain Program by Ben Greenfield

Author

Ben Greenfield

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

advanced

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

This 12 week mass gain plan is designed for a skinny, lean or thin male or female to add muscle mass while building coordination, speed and power. It is based off the principles in Dan John's book "Mass Made Simple", which you can download at: http://goo.gl/Wm8iL3.

The plan can be customized to last as few as 6 weeks or as long as 12 weeks, depending on the amount of time you have available for your mass gain. It also includes full meal planning instructions, meals and recipes.

And there's a bonus too! Every month, Ben Greenfield is sitting down and writing a check that includes a full refund of your plan purchase plus a $100 bonus if you post before/after photos to your blog or Facebook and they are ranked as the best before/after photos for the month. So if you take a front photo and a side photo before starting this plan, then log your progress and muscle gain, and continue to add front and side photos each month, you can actually get paid for using this plan! All you need to do is post the link to your progress at http://www.Facebook.com/BGFitness, and be sure to mention that you're using this plan!

Finally, you'll notice that there is more recovery and rest in this program than you may be accustomed to. It is crucial you not "always be moving" if you're serious about gaining mass. For this reason, the rest days should be complete rest days on which you simply stay naturally physically active (walking, staying on your feet, etc.). If desired, in addition to the assigned workouts on recharge days, you can plat a sport (e.g. soccer, tennis, basketball) but try not to deplete/fatigue your body!

If you want to bulk up, then this plan is for you.

Questions? E-mail support@bengreenfieldfitness.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——
—— ——
—— ——

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

Sample Day 1

Training Day 1

General warm- up
1. Five minutes of gentle moving. Get the blood flowing.
2. Foam rolling (middle back, IT bands, hamstrings and hip flexors)
3. Static stretches for hip flexors, hamstrings, upper back and hot spots
4. Some easy swings, goblet squats and a few strides

Bench press
Please take a few minutes to warm up with appropriate light weights to prepare yourself
for the heavier movements. Today is a simple break- in workout. Do a set of five repetitions with an easy weight, then add more weight, do another set of five. I want to find a weight you can do a comfortable set of five. With wise weight selections, this should take about five or six sets.

5 sets of 5, ascending weights
With the top “comfortable” weight, perform an additional set of five.

Write down this final weight: _______________.
You will be using this weight quite a bit for a few weeks.

Bat wings (see http://www.t-nation.com/img/photos/2011/11-675-04/bat-wings2.jpg)
Today, just orientate yourself with the movement. I want you to try several different
dumbbells or kettlebells to find the right weight.

Hint: It might be lighter than you think.

Hold the weight in at the armpits for a 10-second count for two sets.

Write down this weight: _______________.
This will be your base weight.

One- arm presses
If you have a rack of dumbbells or a series of kettlebells, I want you to walk up the weights, start with your weaker arm and do two to five repetitions per weight. Don’t try to kill yourself. Match this with your stronger arm. Repeat on both the weaker and stronger arms.

Write down the heaviest weight you used today: _______________.
This will be the weight that will begin Day Two.

Bird dog (see http://www.youtube.com/watch?v=zL0YEtJulBs)
Practice the movement a few times. Do both sides and master the movement. Move your knees closer together over time.

Complex
A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next. The barbell only leaves your hands or touches the floor after all of the lifts are completed.
1. Row for three repetitions (http://www.youtube.com/watch?v=TZLCvXbej_Q)
2. Clean for three repetitions (http://pacificfit.net/power-clean/)
3. Front squat for three repetitions (http://pacificfit.net/front-squat/)
4. Military press for three repetitions (http://pacificfit.net/overhead-press/)
5. Back squat for three repetitions (http://content.artofmanliness.com/uploads//2012/10/backsquat.jpg)
6. Good morning for three repetitions (http://www.youtube.com/watch?v=VkNcc0BQrpA)

(see all these exercises at http://www.YouTube.com/BenGreenfieldFitness

With an empty barbell, perform the entire complex one time through to familiarize
yourself with the movements. If you can, add a little weight (65–95 pounds is actually
about right for most men. Do two more additional complexes, all the movements done
back to back to back for three repetitions. If you can keep adding weight, do so.

High- repetition back squats
One set of 30 with 95 pounds
If you are under 135 pounds, just use the empty bar and thank me later.

Cool-down
Take some time transitioning back to the real world. This is also a nice time to do anything
you think you might need to do. I use this time for my corrective exercises forany injuries or issues that have appeared over the past season.

Sample Day 1

Cold Thermogenesis

Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. You can do this up to every day for enhanced results, and continue through entire program.

Sample Day 1

Meal Plan

Sample Day 2

Rest

Sample Day 3

Foundation Core Training

You're going to need the excellent book "Foundation" to do this properly. You can get it in Kindle or Hard Copy off Amazon at http://goo.gl/aW2kHg. Go through each of the 10 Foundation exercises just 1 time (it will take you about 10-15 minutes) - with a focus on perfect form.

Sample Day 3

Recharge

Sample Day 4

Training Day 2

General warm- up
1. Five minutes of gentle moving. Get the blood flowing.
2. Foam rolling (middle back, IT bands, hamstrings and hip flexors)
3. Static stretches for hip flexors, hamstrings, upper back and hot spots
4. Some easy swings, goblet squats and a few strides

Bench press
Please take a few minutes to warm up with appropriate light weights and prepare yourself
for the heavier movements.

With the weight from last workout, perform the following—
Do two repetitions, rest a little.
Do three repetitions, rest a little.
Do five repetitions, rest.

This is the 2—3—5 Workout. It will be the base of most of your training. Do the “set”
of 2—3—5 twice.

Bat wings
Do 10 five- second holds with the weight used on Day One.

One- arm presses
Take a few easy warm- ups with lighter weights, then progress to your training weight.

Begin with the weaker arm and do 2—3—5.

Switch to the stronger arm and do another
“set” of 2—3—5. Repeat this for a total of two sets.

Bird dog
Practice the movement a few times. Do both sides and master the movement. Move your knees closer together over time.

Complex
Repeating: A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next. The barbell only leaves your hands or touches the floor after all of the lifts are completed.

I repeat this because people invariably get it wrong.
1. Row for three repetitions
2. Clean for three repetitions
3. Front squat for three repetitions
4. Military press for three repetitions
5. Back squat for three repetitions
6. Good morning for three repetitions

Today, do the complex five times. Do not keep adding weight after the third complex.

The weight you are using for sets three, four and five will be your target for the next
workout.

High- repetition back squats
Two sets of 30 with 95 pounds.
If you are under 135 pounds, just use the empty bar for the first set and add a pair of
10s (65 pounds total) for the second set. Yes, this breaks the rules of big plates, but go
with me on this.

Cool-down
Take some time transitioning back to the real world. This is also a nice time to do anything
you think you might need to do. I use this time for my corrective exercises for any injuries or issues that have appeared over the past season.

$47.00 - Buy Now