WORKOUT
Barbell Mass Builder
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| Done | Exercise | Sets × Reps | Rest (between sets) | Repeat target | Standard |
|---|---|---|---|---|---|
| 1) Back Squat | 1 top × 5–8 3 back-off × 8–10 |
3–5 min | Top RPE 8–9. Back-offs: −8–12% load. Same depth every rep. | ||
| 2) Incline Bench (15–30°) | 1 top × 6–8 3 back-off × 8–10 |
2–4 min | Controlled touch. No bounce. No incline: use flat bench same scheme. | ||
| 3) Barbell Row (strict) | 4 × 8–12 | 2–3 min | Torso locked. Pull to lower ribs. No hip swing. | ||
| 4) Standing OHP | 3 × 6–10 | 2–3 min | Glutes tight. Ribs down. Bar path close. No big lean-back. | ||
| 5) Romanian Deadlift | 3 × 6–10 | 2–4 min | Hinge only. Bar close. Stop when hamstrings limit range (not lower back). | ||
| 6) Close-Grip Bench | 3 × 8–12 | 90–150 s | Hands just inside shoulders. Elbows slightly tucked. No pain reps. | ||
| 7) Barbell Curl (strict) | 2 × 10–15 + 1 rest-pause |
60–90 s | Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing. |
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1) Back Squat
Rest between sets: 3–5 min
2) Incline Bench (15–30°)
Rest between sets: 2–4 min
3) Barbell Row (strict)
Rest between sets: 2–3 min
4) Standing OHP
Rest between sets: 2–3 min
5) Romanian Deadlift
Rest between sets: 2–4 min
6) Close-Grip Bench
Rest between sets: 90–150 s
7) Barbell Curl (strict)
Rest between sets: 60–90 s