Mass gain

Week 1:
Monday: Legs
1 Warm up with 1 minute row, band walks, shoulder
dislocates, side plank reach throughs.
2 3x5 Power snatch complex (Power snatch, snatch high
pull, snatch DL)
4 10x10 back squat @ 55%
5 3x10 RDL w/ 3x max ring dips
Tuesday: Cardio recovery
20 minutes TGU
Then: 5km run easy pace
Wednesday: Upper body
1 Warm up with reach throughs and 30/30 x4 2kg pushpresses.
2 Work up to heavy clean and jerk, then: 5x3 @75% of
heavy rep.
3 10x10 double KB press @16-24kg
4 Stabiliser complex: Bat wing x 5 seconds, 5 reverse pec
flys, 10 lateral/10 front raises.
6 10 strict toes to bar max pushups x 5.
Thursday
20 minute run
20 minute airdyne
20 minute run
Friday: Chest and abbs
Warm up with squat work
50 strict pullups
1 Work up to heavy front squat then: 5x3 FSQ at 75%.
2 Bench press 5x5 w/ supine ring rows 5x10 + 10 strict
toes to bar.
3 10-1 ring dips w/ 10x20 hollow rocks
4 300 seconds plank
Saturday: HIIT
10 minute Row @ Easy Pace
Then:
6x (30sec Work/30sec Rest) Row @ >160-165m per interval
pace
Three Blocks, Rest 4 minutes between blocks
Then:

4x (30sec Work/30sec Rest) Frog Hop Icon play @ >25 rep

per interval pace
Two Blocks, Rest 2 min between each
Sunday:
Rest
Week 2:
Monday: Legs
1 Warm up with 1 minute row, band walks, shoulder
dislocates, side plank reach throughs.
Work up to a heavy power snatch then:
2 5x5 Power snatch @80% then 3x8 behind the neck press
4 10x10 front squat @ 55%
5 3x10 RDL w/ 3x max ring dips
Tuesday: Cardio recovery
20 minutes TGU
Then: 5km run easy pace
Wednesday: Upper body
1 Warm up with reach throughs and 30/30 x4 2kg pushpresses.
2 Work up to heavy clean and jerk, then: 5x3 @75% of
heavy rep.
3 10x10 double KB press @16-24kg
4 Stabiliser complex: Bat wing x 5 seconds, 5 reverse pec
flys, 10 lateral/10 front raises.
6 10 strict toes to bar max pushups x 5.
Thursday
20 minute run
20 minute airdyne
20 minute run
Friday: Chest and abbs
Warm up with squat work
55 strict pullups
1 Work up to heavy back squat then: 5x3 backsquat at
80%.
2 Bench press 5x5 w/ supine ring rows 5x10 + 10 strict
toes to bar.
3 5x5 weighted ring dips w/ 2 minute plank
4 3x 1minute hollow hold
Saturday: HIIT

10 minute Row @ Easy Pace

Then:
6x (30sec Work/30sec Rest) Row @ >160-165m per interval
pace
Three Blocks, Rest 4 minutes between blocks
Then:
4x (30sec Work/30sec Rest) Ski @ >25 rep per interval pace
Two Blocks, Rest 2 min between each
Sunday:
Rest
Mass gain
Week 1:
Monday: Legs
1 Warm up with 1 minute row, band walks, shoulder
dislocates, side plank reach throughs.
2 3x5 Power snatch complex (Power snatch, snatch high
pull, snatch DL)
4 10x10 back squat @ 55%
5 3x10 RDL w/ 3x max ring dips
Tuesday: Cardio recovery
20 minutes TGU
Then: 5km run easy pace
Wednesday: Upper body
1 Warm up with reach throughs and 30/30 x4 2kg pushpresses.
2 Work up to heavy clean and jerk, then: 5x3 @75% of
heavy rep.
3 10x10 double KB press @16-24kg
4 Stabiliser complex: Bat wing x 5 seconds, 5 reverse pec
flys, 10 lateral/10 front raises.
6 10 strict toes to bar max pushups x 5.
Thursday
20 minute run
20 minute airdyne
20 minute run
Friday: Chest and abbs
Warm up with squat work
50 strict pullups
1 Work up to heavy front squat then: 5x3 FSQ at 75%.
2 Bench press 5x5 w/ supine ring rows 5x10 + 10 strict
toes to bar.

3 10-1 ring dips w/ 10x20 hollow rocks

4 300 seconds plank
Saturday: HIIT
10 minute Row @ Easy Pace
Then:
6x (30sec Work/30sec Rest) Row @ >160-165m per interval
pace
Three Blocks, Rest 4 minutes between blocks
Then:
4x (30sec Work/30sec Rest) Frog Hop Icon play @ >25 rep
per interval pace
Two Blocks, Rest 2 min between each
Sunday:
Rest

Week 4:
Monday
1 From knees Power Clean 5x5 @70%
2 Back Squats: 4x12 @ 107.5kg
3 Bench press: 5x5 @ 90kg
4 20m up and back prowler walking pace. X5 Superset w/
10 strict toes to bar
Tuesday
1 - 10 min EMOM: Strict muscleups, pick a rep range and go
2 5x 8 reps of O-H Reverse lunge superset w/ 2x legless
rope climb + 4 pullups
3 25m 24kg walking lunge w/ 25m crawling x 5
Wednesday
Run 62mins as 20 easy, then 3 x 3min hard with 1min
easy.
Recover with 5mins easy running then repeat. Cool down with
10mins easy running.

Thursday
1 10 minutes to find a heavy hang snatch
2 10 minutes to find a heavy full clean
3 Front Squat 5x4 @ 120kg
4 Benchpress: 80kg x5 w/ pushups AMRAP
5 Prowler backwards pull 20m w/ 5x30 inch box jumps 5
rounds.
Friday
rest
Saturday: circuit focus
Approx 60 minutes of work. Incorporate a cardio exercise, ie
running or airdyne or row, with Spartan specific movements.
Pullups, squats, lunges, burpees.
Ie Mini or full murph, fiddy run, RPT century, 1km of
burpees, etc.
Sunday:
Run 110mins as 60mins easy,
30mins hard, 20 mins easy