Muscle Mass 2 (Max Rodriguez) Science Behind the Plan: "Optimal hypertrophy requires the right combination of volume, intensity, and recovery," explains Max. This specialized plan develops the specific training stimulus, metabolic stress, and mechanical tension needed for maximum muscle growth. The program implements a combination of compound and isolation exercises to develop comprehensive muscular development.
6-Week Program: Week 1-2: Mass Foundation
-
Day 1: csbrl (chest, shoulder, back, arm, leg) - Upper body volume
-
8 reps × 3 sets per exercise + 3 sets of isolation work (12 reps)
-
Day 2: rbosc (arm, back, core, shoulder, chest) - Push/pull development
-
10 reps × 3 sets per exercise
-
Day 3: lobcr (leg, core, back, chest, arm) - Lower body volume
-
12 reps × 3 sets per exercise
-
Total volume per week: =548 reps (including isolation work)
Week 3-4: Mass Development
-
Day 1: csbrl (chest, shoulder, back, arm, leg) - Upper body volume
-
6 reps × 4 sets per exercise + 4 sets of isolation work (10 reps)
-
Day 2: rbosc (arm, back, core, shoulder, chest) - Push/pull development
-
8 reps × 4 sets per exercise
-
Day 3: lobcr (leg, core, back, chest, arm) - Lower body volume
-
10 reps × 4 sets per exercise
-
Total volume per week: =608 reps (including isolation work)
Week 5-6: Mass Mastery
-
Day 1: csbrl (chest, shoulder, back, arm, leg) - Upper body volume
-
5 reps × 5 sets per exercise + 5 sets of isolation work (8 reps)
-
Day 2: rbosc (arm, back, core, shoulder, chest) - Push/pull development
-
6 reps × 5 sets per exercise
-
Day 3: lobcr (leg, core, back, chest, arm) - Lower body volume
-
8 reps × 5 sets per exercise
-
Total volume per week: =665 reps (including isolation work)