Week schedule

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Your progress saves automatically.

What “Rest” means

Rest between sets. Use the range shown. Start the next set when you can repeat good reps.

Repeat timing (precise hours)

The “Repeat target” is a fixed cadence in hours. It is not a promise. If you are not ready (soreness >2/10, joint irritation, sleep wrecked), wait +24 hours and reassess.

Schedule options (choose what fits)

Option A

1 day (original order)

Do all 7 in one session. Best for simplicity.

Option B

2 days

Day 1: Squat + RDL + Row
Day 2: Incline Bench + OHP + Close-Grip + Curl

Option C

3 days

Day 1: Squat + RDL
Day 2: Incline Bench + OHP + Close-Grip
Day 3: Row + Curl

Exercise	Sets × Reps	Rest between sets	Repeat target	Standard
1) Back Squat	1 top × 5–8 3 back-off × 8–10	3–5 min	Every 120h	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	Every 96h	Controlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict)	4 × 8–12	2–3 min	Every 96h	Torso locked. Pull to lower ribs. No hip swing.
4) Standing OHP	3 × 6–10	2–3 min	Every 120h	Glutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift	3 × 6–10	2–4 min	Every 168h	Hinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench	3 × 8–12	90–150 sec	Every 120h	Hands just inside shoulders. Elbows slightly tucked. No pain reps.
7) Barbell Curl (strict)	2 × 10–15 + 1 rest-pause	60–90 sec	Every 72h	Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.

Desktop table is for scanning. Mobile becomes cards.

1) Back Squat

Rest: 3–5 min

Done

Sets × Reps1 top × 5–8 · 3 back-off × 8–10

Repeat targetEvery 120h

Next due—

StandardTop RPE 8–9. Back-offs: −8–12% load. Same depth every rep.

2) Incline Bench (15–30°)

Rest: 2–4 min

Done

Sets × Reps1 top × 6–8 · 3 back-off × 8–10

Repeat targetEvery 96h

Next due—

StandardControlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

Rest: 2–3 min

Done

Sets × Reps4 × 8–12

Repeat targetEvery 96h

Next due—

StandardTorso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

Rest: 2–3 min

Done

Sets × Reps3 × 6–10

Repeat targetEvery 120h

Next due—

StandardGlutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

Rest: 2–4 min

Done

Sets × Reps3 × 6–10

Repeat targetEvery 168h

Next due—

StandardHinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

Rest: 90–150 sec

Done

Sets × Reps3 × 8–12

Repeat targetEvery 120h

Next due—

StandardHands just inside shoulders. Elbows slightly tucked. No pain reps.

7) Barbell Curl (strict)

Rest: 60–90 sec

Done

Sets × Reps2 × 10–15 + 1 rest-pause

Repeat targetEvery 72h

Next due—

StandardRest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.