Raven's Flex Fit Nest

A Fit Life Journey Blog

10-Week Mass – Program

This is a long one! The 10-Week Mass Program is a continuation of my bulking phase to help me increase my muscle mass, along with eating 2500 calories, and achieving a goal weight of 140 pounds.

Duration: 10 Weeks – 5 Days per week

Lower Body / Core #1

#	EXERCISE	SETS	REPS
1	Hanging Knee Raises	3	10-12
2	Alternating Jumping Lunges	3	10
3	Back Squat	5	5
4	Hip Thrust	4	8
5	Donkey Kickbacks	3	15
6	Kettlebell Deep Goblet Squat (Heels Elevated)	3	10
7	Jump Rope	3	90 sec
8	Flutter Kicks & Lateral Bear Walk	3	90 sec

Upper Body / Core #1

#	EXERCISE	SETS	REPS
1	Reverse Grip Row	4	12,10,8,8
2	Chin-ups (Band Assisted)	3	12
3	EZ Bar Bicep Curl	4	10
4	Alternating DB Cross Curl	3	12
5	Good Mornings & Spider Curl	2	15
6	Pull-ups (Band Assisted)	3	10
7	Barbell Curl	1	–
8	Single Arm DB Row	3	10
9	DB Posterior Shrugs	3	10
10	Treadmill	1 mile	–

Lower Body / Core #2

#	EXERCISE	SETS	REPS
1	Romanian Deadlift	4	8
2	Bulgarian Split Squat	4	12
3	Standing Banded Kickbacks	4	15
4	Dumbell GTOs (Ground to Overhead)	4	10
5	Lying Crunches	3	16
6	Box Jump	4	8

Upper Body / Core #2

#	EXERCISE	SETS	REPS
1	Bench Press	3	10
2	DB Flies	4	10
3	Incline Bench	3	12
4	Push-ups & DB Pullover	3	10
5	Front Plate Raise (drive steering wheel)	3	10
6	Seated (bent-over) Reverse Fly	3	10
7	Standing DB Lateral Raise	3	12
8	Skullcrushers	3	10
9	Dips	3	15
10	DB Kickbacks	3	10
11	Treadmill	1 mile	–

Lower Body / Core #3

#	EXERCISE	SETS	REPS
1	Front Squats	4	8
2	DB Calf Raises	4	12
3	Slam-ball Shoulder Toss	3	10
4	Rack Clean	3	10
5	Dragon Flag Progression 1 Closed Tuck	3	12
6	Wall Sits & Planks	3	1 min