WORKOUT
Barbell Mass Builder
Progress
0/7 completed
Tick an exercise when you finish it. Your progress saves automatically.
What “Rest” means
Rest between sets. The value is the time you wait before your next set of the same exercise.
Start the next set when you can repeat clean reps at the target effort.
Repeat timing (precise hours)
“Repeat target” is a default cadence for fast growth.
It is not a promise.
If soreness is >2/10, joints feel irritated, or sleep is wrecked, wait +24h and reassess.
| 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: 3–5 min
2) Incline Bench (15–30°)
Rest: 2–4 min
3) Barbell Row (strict)
Rest: 2–3 min
4) Standing OHP
Rest: 2–3 min
5) Romanian Deadlift
Rest: 2–4 min
6) Close-Grip Bench
Rest: 90–150 s
7) Barbell Curl (strict)
Rest: 60–90 s