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TITLE: Barbell Mass Builder — Workout Tracker VERSION: v20251223 (2025-12-23)

WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×
WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Progress saves automatically.
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 ×