Workouts : Jim Stoppani, Phd b252k
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Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Jim Stoppani, PhD jimstoppani.com
Down And Up Mass Program (weeks 5-7) Add To Calendar This is weeks 5-7 of the Down And Up Mass program. Here week 1 on this template refers to week 5, week 2 refers to week 6, and week 3 refers to week 7. Be sure to read the Down And Up Mass Program article in my Training section of the site for the details on each workout. in weeks 5 and 7 you will do a rest-pause/drop set on the last set of each exercise.
Week 1 Day 1 Exercise
Sets
Reps
Muscle Group
Bench Press
2
3-5
Chest
Reverse-Grip Bench Press
2
3-5
Chest
Incline Dumbbell Press
2
3-5
Chest
Dumbbell Flye
2
3-5
Chest
Cable Crossover (High Pulley)
2
3-5
Chest
Close-Grip Bench Press
2
3-5
Triceps
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 1 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Dumbbell Overhead Triceps Extension Both Arms
2
3-5
Arms
Lying Triceps Extension
2
3-5
Triceps
Triceps Pressdown
2
3-5
Triceps
Dumbbell Triceps Kickback
2
3-5
Triceps
Smith Machine Hip Thrust
2
3-5
Abs
Smith Machine Crunch
2
3-5
Abs
Standing Cable Oblique Push Down
2
3-5
Abs
Day 2 Exercise
Sets
Reps
Muscle Group
Deadlift
2
3-5
Whole Body
Bent-Over Barbell Row
2
3-5
Back
Seated Cable Row (Close)
2
3-5
Back
Wide-Grip Lat Pulldowns
2
3-5
Back
Reverse-Grip Lat Pulldown
2
3-5
Back
Straight-Arm Pulldown
2
3-5
Back
Standing Barbell Curl
2
3-5
Arms
Incline Dumbbell Curl
2
3-5
Arms
High Cable Curl
2
3-5
Arms
Prone Incline Dumbbell Curl
2
3-5
Arms
Hammer Curl
2
3-5
Arms
Barbell Wrist Curl
2
3-5
Forearms
Barbell Reverse Wrist Curl
2
3-5
Forearms
Standing Calf Raise
2
3-5
Legs
Seated Calf Raise
2
3-5
Legs
Cable Toe Raise
2
3-5
Calves
Day 3 http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 2 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Exercise
Sets
Reps
Muscle Group
Barbell Shoulder Press
2
3-5
Shoulders
Seated Dumbbell Shoulder Press
2
3-5
Shoulders
Smith Machine Upright Row
2
3-5
Shoulders
Dumbbell Lateral Raise
2
3-5
Shoulders
Face Pull
2
3-5
Shoulders
Barbell Shrug
2
3-5
Traps
Behind-The-Back Barbell Shrug
2
3-5
Traps
Straight-Arm Pushdown
2
3-5
Traps
Cable External Rotation
2
3-5
Shoulders
Cable Internal Rotation
2
3-5
Shoulders
Smith Machine Hip Thrust
2
3-5
Abs
Machine Crunch
2
3-5
Abs
Plank
2
to failure
Abs
Day 4 Exercise
Sets
Reps
Muscle Group
Squat
2
3-5
Legs
Front Squat
2
3-5
Legs
Leg Press
2
3-5
Legs
Leg Extension
2
3-5
Legs
Walking Lunge
2
3-5
Legs
Romanian Deadlift
2
3-5
Legs
Lying Leg Curl
2
3-5
Legs
Seated Calf Raise
2
3-5
Legs
Leg Press Calf Raise
2
3-5
Calves
Cable Toe Raise
2
3-5
Calves
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 3 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Week 2 Day 1 Exercise
Sets
Reps
Muscle Group
Cable Crossover (High Pulley)
3
21-30
Chest
Cable Crossover (Low Pulley)
3
21-30
Chest
Incline Dumbbell Flye
3
21-30
Chest
Dumbbell Bench Press
3
21-30
Chest
Bench Press
3
21-30
Chest
Dumbbell Triceps Kickback
3
21-30
Triceps
Triceps Pressdown
2
21-30
Triceps
Lying Cable Triceps Extensions (Bench)
2
21-30
Triceps
Overhead Cable Triceps Extension (low pulley)
2
21-30
Triceps
Close-Grip Bench Press
3
21-30
Triceps
Hip Thrust
3
21-30
Abs
Crunch
3
21-30
Abs
Side Plank Reach Through
2
to failure
Abs
Reps
Muscle Group
Day 2 Exercise
Sets
Deadlift
3
21-30
Whole Body
Straight-Arm Pulldown
3
21-30
Back
Wide-Grip Lat Pulldowns
3
21-30
Back
Standing Lat Pulldown
3
21-30
Back
One-Arm Seated Cable Row
3
21-30
Back
Bent-Over Barbell Row
3
21-30
Back
Prone Incline Dumbbell Curl
3
21-30
Arms
Behind-The-Back Cable Curl
3
21-30
Arms
Preacher Curl (Also can Use EZ bar)
3
21-30
Arms
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 4 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Standing Barbell Curl
3
21-30
Arms
Rope Cable Hammer Curl
2
21-30
Arms
Barbell Wrist Curl
2
21-30
Forearms
Barbell Reverse Wrist Curl
2
21-30
Forearms
Standing Calf Raise
3
21-30
Legs
Seated Calf Raise
3
21-30
Legs
Cable Toe Raise
2
21-30
Calves
Day 3 Exercise
Sets
Reps
Muscle Group
Lying Cable Rear Delt Flye
3
21-30
Shoulders
Cable Lateral Raise
3
21-30
Shoulders
Cable Front Raise
3
21-30
Shoulders
Standing Dumbbell Shoulder Press Alternating Arms
3
21-30
Shoulders
Barbell Shoulder Press
3
21-30
Shoulders
Dumbbell Shrug
2
21-30
Traps
Barbell Shrug
3
21-30
Traps
Straight-Arm Pushdown
2
21-30
Traps
Cable Internal Rotation
2
21-30
Shoulders
Cable External Rotation
2
21-30
Shoulders
Hip Thrust
3
21-30
Abs
Cable Crunch
3
21-30
Abs
Oblique Crunch
2
21-30
Abs
Day 4 Exercise
Sets
Reps
Muscle Group
Leg Extension
3
21-30
Legs
One-Leg Leg Press
3
21-30
Legs
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 5 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Front Squat
3
21-30
Legs
Squat
3
21-30
Legs
Lying Leg Curl
3
21-30
Legs
Walking Lunge
3
21-30
Legs
Romanian Deadlift
3
21-30
Legs
Seated Calf Raise
3
21-30
Legs
Leg Press Calf Raise
3
21-30
Calves
Cable Toe Raise
2
21-30
Calves
Week 3 Day 1 Exercise
Sets
Reps
Muscle Group
Bench Press
2
6-8
Chest
Reverse-Grip Bench Press
2
6-8
Chest
Incline Dumbbell Press
2
6-8
Chest
Dumbbell Flye
2
6-8
Chest
Cable Crossover (High Pulley)
2
6-8
Chest
Close-Grip Bench Press
2
6-8
Triceps
Dumbbell Overhead Triceps Extension Both Arms
2
6-8
Arms
Lying Triceps Extension
2
6-8
Triceps
Triceps Pressdown
2
6-8
Triceps
Dumbbell Triceps Kickback
2
6-8
Triceps
Smith Machine Hip Thrust
2
6-8
Abs
Smith Machine Crunch
2
6-8
Abs
Standing Cable Oblique Push Down
2
6-8
Abs
Day 2 Exercise Deadlift http://www.jimstoppani.com/home/workouts/default-workouts/280
Sets 2
Reps 6-8
Muscle Group Whole Body Page 6 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Bent-Over Barbell Row
2
6-8
Back
Seated Cable Row (Close)
2
6-8
Back
Wide-Grip Lat Pulldowns
2
6-8
Back
Reverse-Grip Lat Pulldown
2
6-8
Back
Straight-Arm Pulldown
2
6-8
Back
Standing Barbell Curl
2
6-8
Arms
Incline Dumbbell Curl
2
6-8
Arms
High Cable Curl
2
6-8
Arms
Prone Incline Dumbbell Curl
2
6-8
Arms
Hammer Curl
2
6-8
Arms
Barbell Wrist Curl
2
6-8
Forearms
Barbell Reverse Wrist Curl
2
6-8
Forearms
Standing Calf Raise
2
6-8
Legs
Seated Calf Raise
2
6-8
Legs
Cable Toe Raise
2
6-8
Calves
Day 3 Exercise
Sets
Reps
Muscle Group
Barbell Shoulder Press
2
6-8
Shoulders
Seated Dumbbell Shoulder Press
2
6-8
Shoulders
Smith Machine Upright Row
2
6-8
Shoulders
Dumbbell Lateral Raise
2
6-8
Shoulders
Face Pull
2
6-8
Shoulders
Barbell Shrug
2
6-8
Traps
Behind-The-Back Barbell Shrug
2
6-8
Traps
Straight-Arm Pushdown
2
6-8
Traps
Cable External Rotation
2
6-8
Shoulders
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 7 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Cable Internal Rotation
2
6-8
Shoulders
Smith Machine Hip Thrust
2
6-8
Abs
Machine Crunch
2
6-8
Abs
Plank
2
to failure
Abs
Day 4 Exercise
Sets
Reps
Muscle Group
Squat
2
6-8
Legs
Front Squat
2
6-8
Legs
Leg Press
2
6-8
Legs
Leg Extension
2
6-8
Legs
Walking Lunge
2
6-8
Legs
Romanian Deadlift
2
6-8
Legs
Lying Leg Curl
2
6-8
Legs
Seated Calf Raise
2
6-8
Legs
Leg Press Calf Raise
2
6-8
Calves
Cable Toe Raise
2
6-8
Calves
Add a comment...
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http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 8 of 8
5/4/14, 3:35 PM
Jim Stoppani, PhD jimstoppani.com
Down And Up Mass Program (weeks 5-7) Add To Calendar This is weeks 5-7 of the Down And Up Mass program. Here week 1 on this template refers to week 5, week 2 refers to week 6, and week 3 refers to week 7. Be sure to read the Down And Up Mass Program article in my Training section of the site for the details on each workout. in weeks 5 and 7 you will do a rest-pause/drop set on the last set of each exercise.
Week 1 Day 1 Exercise
Sets
Reps
Muscle Group
Bench Press
2
3-5
Chest
Reverse-Grip Bench Press
2
3-5
Chest
Incline Dumbbell Press
2
3-5
Chest
Dumbbell Flye
2
3-5
Chest
Cable Crossover (High Pulley)
2
3-5
Chest
Close-Grip Bench Press
2
3-5
Triceps
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 1 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Dumbbell Overhead Triceps Extension Both Arms
2
3-5
Arms
Lying Triceps Extension
2
3-5
Triceps
Triceps Pressdown
2
3-5
Triceps
Dumbbell Triceps Kickback
2
3-5
Triceps
Smith Machine Hip Thrust
2
3-5
Abs
Smith Machine Crunch
2
3-5
Abs
Standing Cable Oblique Push Down
2
3-5
Abs
Day 2 Exercise
Sets
Reps
Muscle Group
Deadlift
2
3-5
Whole Body
Bent-Over Barbell Row
2
3-5
Back
Seated Cable Row (Close)
2
3-5
Back
Wide-Grip Lat Pulldowns
2
3-5
Back
Reverse-Grip Lat Pulldown
2
3-5
Back
Straight-Arm Pulldown
2
3-5
Back
Standing Barbell Curl
2
3-5
Arms
Incline Dumbbell Curl
2
3-5
Arms
High Cable Curl
2
3-5
Arms
Prone Incline Dumbbell Curl
2
3-5
Arms
Hammer Curl
2
3-5
Arms
Barbell Wrist Curl
2
3-5
Forearms
Barbell Reverse Wrist Curl
2
3-5
Forearms
Standing Calf Raise
2
3-5
Legs
Seated Calf Raise
2
3-5
Legs
Cable Toe Raise
2
3-5
Calves
Day 3 http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 2 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Exercise
Sets
Reps
Muscle Group
Barbell Shoulder Press
2
3-5
Shoulders
Seated Dumbbell Shoulder Press
2
3-5
Shoulders
Smith Machine Upright Row
2
3-5
Shoulders
Dumbbell Lateral Raise
2
3-5
Shoulders
Face Pull
2
3-5
Shoulders
Barbell Shrug
2
3-5
Traps
Behind-The-Back Barbell Shrug
2
3-5
Traps
Straight-Arm Pushdown
2
3-5
Traps
Cable External Rotation
2
3-5
Shoulders
Cable Internal Rotation
2
3-5
Shoulders
Smith Machine Hip Thrust
2
3-5
Abs
Machine Crunch
2
3-5
Abs
Plank
2
to failure
Abs
Day 4 Exercise
Sets
Reps
Muscle Group
Squat
2
3-5
Legs
Front Squat
2
3-5
Legs
Leg Press
2
3-5
Legs
Leg Extension
2
3-5
Legs
Walking Lunge
2
3-5
Legs
Romanian Deadlift
2
3-5
Legs
Lying Leg Curl
2
3-5
Legs
Seated Calf Raise
2
3-5
Legs
Leg Press Calf Raise
2
3-5
Calves
Cable Toe Raise
2
3-5
Calves
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 3 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Week 2 Day 1 Exercise
Sets
Reps
Muscle Group
Cable Crossover (High Pulley)
3
21-30
Chest
Cable Crossover (Low Pulley)
3
21-30
Chest
Incline Dumbbell Flye
3
21-30
Chest
Dumbbell Bench Press
3
21-30
Chest
Bench Press
3
21-30
Chest
Dumbbell Triceps Kickback
3
21-30
Triceps
Triceps Pressdown
2
21-30
Triceps
Lying Cable Triceps Extensions (Bench)
2
21-30
Triceps
Overhead Cable Triceps Extension (low pulley)
2
21-30
Triceps
Close-Grip Bench Press
3
21-30
Triceps
Hip Thrust
3
21-30
Abs
Crunch
3
21-30
Abs
Side Plank Reach Through
2
to failure
Abs
Reps
Muscle Group
Day 2 Exercise
Sets
Deadlift
3
21-30
Whole Body
Straight-Arm Pulldown
3
21-30
Back
Wide-Grip Lat Pulldowns
3
21-30
Back
Standing Lat Pulldown
3
21-30
Back
One-Arm Seated Cable Row
3
21-30
Back
Bent-Over Barbell Row
3
21-30
Back
Prone Incline Dumbbell Curl
3
21-30
Arms
Behind-The-Back Cable Curl
3
21-30
Arms
Preacher Curl (Also can Use EZ bar)
3
21-30
Arms
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 4 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Standing Barbell Curl
3
21-30
Arms
Rope Cable Hammer Curl
2
21-30
Arms
Barbell Wrist Curl
2
21-30
Forearms
Barbell Reverse Wrist Curl
2
21-30
Forearms
Standing Calf Raise
3
21-30
Legs
Seated Calf Raise
3
21-30
Legs
Cable Toe Raise
2
21-30
Calves
Day 3 Exercise
Sets
Reps
Muscle Group
Lying Cable Rear Delt Flye
3
21-30
Shoulders
Cable Lateral Raise
3
21-30
Shoulders
Cable Front Raise
3
21-30
Shoulders
Standing Dumbbell Shoulder Press Alternating Arms
3
21-30
Shoulders
Barbell Shoulder Press
3
21-30
Shoulders
Dumbbell Shrug
2
21-30
Traps
Barbell Shrug
3
21-30
Traps
Straight-Arm Pushdown
2
21-30
Traps
Cable Internal Rotation
2
21-30
Shoulders
Cable External Rotation
2
21-30
Shoulders
Hip Thrust
3
21-30
Abs
Cable Crunch
3
21-30
Abs
Oblique Crunch
2
21-30
Abs
Day 4 Exercise
Sets
Reps
Muscle Group
Leg Extension
3
21-30
Legs
One-Leg Leg Press
3
21-30
Legs
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 5 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Front Squat
3
21-30
Legs
Squat
3
21-30
Legs
Lying Leg Curl
3
21-30
Legs
Walking Lunge
3
21-30
Legs
Romanian Deadlift
3
21-30
Legs
Seated Calf Raise
3
21-30
Legs
Leg Press Calf Raise
3
21-30
Calves
Cable Toe Raise
2
21-30
Calves
Week 3 Day 1 Exercise
Sets
Reps
Muscle Group
Bench Press
2
6-8
Chest
Reverse-Grip Bench Press
2
6-8
Chest
Incline Dumbbell Press
2
6-8
Chest
Dumbbell Flye
2
6-8
Chest
Cable Crossover (High Pulley)
2
6-8
Chest
Close-Grip Bench Press
2
6-8
Triceps
Dumbbell Overhead Triceps Extension Both Arms
2
6-8
Arms
Lying Triceps Extension
2
6-8
Triceps
Triceps Pressdown
2
6-8
Triceps
Dumbbell Triceps Kickback
2
6-8
Triceps
Smith Machine Hip Thrust
2
6-8
Abs
Smith Machine Crunch
2
6-8
Abs
Standing Cable Oblique Push Down
2
6-8
Abs
Day 2 Exercise Deadlift http://www.jimstoppani.com/home/workouts/default-workouts/280
Sets 2
Reps 6-8
Muscle Group Whole Body Page 6 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Bent-Over Barbell Row
2
6-8
Back
Seated Cable Row (Close)
2
6-8
Back
Wide-Grip Lat Pulldowns
2
6-8
Back
Reverse-Grip Lat Pulldown
2
6-8
Back
Straight-Arm Pulldown
2
6-8
Back
Standing Barbell Curl
2
6-8
Arms
Incline Dumbbell Curl
2
6-8
Arms
High Cable Curl
2
6-8
Arms
Prone Incline Dumbbell Curl
2
6-8
Arms
Hammer Curl
2
6-8
Arms
Barbell Wrist Curl
2
6-8
Forearms
Barbell Reverse Wrist Curl
2
6-8
Forearms
Standing Calf Raise
2
6-8
Legs
Seated Calf Raise
2
6-8
Legs
Cable Toe Raise
2
6-8
Calves
Day 3 Exercise
Sets
Reps
Muscle Group
Barbell Shoulder Press
2
6-8
Shoulders
Seated Dumbbell Shoulder Press
2
6-8
Shoulders
Smith Machine Upright Row
2
6-8
Shoulders
Dumbbell Lateral Raise
2
6-8
Shoulders
Face Pull
2
6-8
Shoulders
Barbell Shrug
2
6-8
Traps
Behind-The-Back Barbell Shrug
2
6-8
Traps
Straight-Arm Pushdown
2
6-8
Traps
Cable External Rotation
2
6-8
Shoulders
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 7 of 8
Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Cable Internal Rotation
2
6-8
Shoulders
Smith Machine Hip Thrust
2
6-8
Abs
Machine Crunch
2
6-8
Abs
Plank
2
to failure
Abs
Day 4 Exercise
Sets
Reps
Muscle Group
Squat
2
6-8
Legs
Front Squat
2
6-8
Legs
Leg Press
2
6-8
Legs
Leg Extension
2
6-8
Legs
Walking Lunge
2
6-8
Legs
Romanian Deadlift
2
6-8
Legs
Lying Leg Curl
2
6-8
Legs
Seated Calf Raise
2
6-8
Legs
Leg Press Calf Raise
2
6-8
Calves
Cable Toe Raise
2
6-8
Calves
Add a comment...
Also post on Facebook
Posting as Chandra Murali (Change)
Comment
Facebook social plugin
Jim Stoppani, PhD jimstoppani.com and Conditions iPhone App Android App
http://www.jimstoppani.com/home/workouts/default-workouts/280
Page 8 of 8
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