Sky Stebnicki

Muscle Confusion Mass

This program is about one thing: not allowing your muscles to get comfortable. It employs three distinct phases of mass-building routines, all designed to progressively build muscle mass.

Phase 1

This phase employs pyramid sets where you change your rep range with every set. When you see 4x12,10,8 that means you should lift the first set with 12 reps at the heaviest weight you can, then add a little more and do a set with 10 reps, then add more weight and perform a set with 8 reps.

You will also use drop sets throughout. When you finish your last set, then drop the weight 20-40% and do another set. This will give your muscles a massive pump for muscle growth.

Weeks 1&2

Repeat the following program for the first two weeks. Be sure and give it your all, lift as heavy as you can and still complete all the reps.

Day 1 - Chest

Barbell Bench Press, 4x12,10,8,8 (drop set)

Incline Fly, 3x16,12,8

- superset -

Incline Dumbbell Press, 4x16,12,8,8 (dropset on last)

Dumbbell Chest Press with Rotation, 5x5

Do not put the weights down between sets, hold for 5-10 seconds and go again

Close-Grip Dumbbell Press, 3x16,12,8

- superset -

Dumbbell Fly, 3x16,12,8

Reverse Grip Bench Press, 3x12,10,8

Decline Pushups, 3x16,12,8

- superset -

Russian Twist (with weight), 3x20

Day 2 - Legs

Barbell Back Squat, 4x12,10,8,8 (drop set)

Diagonal Dumbbell Lunge, 3x12,10,8

- superset -

Step Up to Reverse Lunge (weighted), 3x12,10,8

Front Squats, 5x5

Do not put the weights down between sets, hold for 5-10 seconds and go again

Split Squat with Bar, 6x16, 12, 8, 8, 12, 16 (each leg)

Romanian Deadlifts, 16, 12, 8

- superset -

Leg Press, 16, 12, 8

Leg Extensions, 16, 12, 8

- triset -

Leg Curl, 16, 12, 8

- triset -

Calf Raise, 3x20

Day 3 - Back

Pullover, 4x16,12,8,8 (dropset last)

- superset -

Pullups (weighted if possible), 3x10

Reverse Grip Barbell Row, 6x16,12,8,8,12,16

One Arm Row, 5x5

Do not put the weights down between sets, hold for 5-10 seconds and go again

Chinups, 3x10

- superset -

Deadlift, 4x16,12,8,8 (dropset last)

Reverse Fly, 3x16,12,8

- triset -

Plank Rotation, 3x20

- triset -

Weighted Crunch on Balance Ball, 3x20

Day 4 - Arms

Barbell Curl, 6x16,12,8,8,12,16

Overhead Tricep Extension, 4x16,12,8,8 (dropset last)

Incline Curl, 3x12,10,8

- superset -

Spider Curl, 3x12,10,8

Skull Crusher, 3x16,12,8

Concentration Hammer Curl, 6x16,12,8,8,12,16

Tricep Kickback, 6x16,12,8,8,12,16

Overhead Cable Curl, 3x10

- triset -

Dips, 3x10

Day 5 - Shoulders

Standing Dumbbell Shoulder Press, 4x16,12,8,8 (dropset)

Lateral Raise, 3x16,12,8

- superset -

Arnold Press, 3x16,12,8

Upright row, 6x16,12,8,8,12,16

Alternating Front Raise, 3x16,12,8

- superset -

One Arm Rear Delt Dumbbell Row, 3x10

Hanging Leg Raises, 3x20

- triset -

Rope Crunches, 3x16,12,8

- triset -

Shoulder Shrugs, 3x12,10,8

Week 3

This week we will reverse the pyramid in an attempt to increase intensity on the heavy lifts. Try to add 5-10 pounds to each of the lower reps, even if it means you have to go even lighter on the high reps.

It is a good idea to start out with a couple warm up sets to warm up your muscles before getting started.

In this week we also employ strip sets. That means you finish your reps, then drop the weight and lift again to failure, drop weights again and go to failure.

Day 1 - Chest

Barbell Bench Press, 3x8,10,12 (strip sets - 3 drops)

Incline Fly, 3x8,12,16

- superset -

Incline Dumbbell Press, 4x8,12,16, (strip sets - 2 drops)

Dumbbell Chest Press with Rotation, 5x5

Do not put the weights down between sets, hold for 5-10 seconds and go again

Close-Grip Dumbbell Press, 3x8,12,16

- superset -

Dumbbell Fly, 3x8,12,16

Reverse Grip Bench Press, 3x8,10,12

Decline Pushups, 3x8,12,16

- superset -

Russian Twist (with weight), 3x20

Day 2 - Legs

Barbell Back Squat, 3x8,10,12 (strip sets - 3 drops)

Diagonal Dumbbell Lunge, 3x8,10,12

- superset -

Step Up to Reverse Lunge (weighted), 3x8,10,12

Front Squats, 5x5

Do not put the weights down between sets, hold for 5-10 seconds and go again

Split Squat with Bar, 6x8, 12, 16, 16, 12, 8 (each leg)

Romanian Deadlifts, 8, 12, 16

- superset -

Leg Press, 8, 12, 16

Leg Extensions, 8, 12, 16

- triset -

Leg Curl, 8, 12, 16

- triset -

Calf Raise, 3x20

Day 3 - Back

Pullover, 3x8,12,16 (strip sets - 3 drops)

- superset -

Pullups (weighted if possible), 3x10

Reverse Grip Barbell Row, 6x16,12,8,8,12,16

One Arm Row, 5x5

Do not put the weights down between sets, hold for 5-10 seconds and go again

Chinups, 3x10

- superset -

Deadlift, 4x8,12,16

Reverse Fly, 3x8,12,16

- triset -

Plank Rotation, 3x20

- triset -

Weighted Crunch on Balance Ball, 3x20

Day 4 - Arms

Barbell Curl, 6x8,12,16,16,12,8

Overhead Tricep Extension, 3x8,12,16 (strip sets - 3 drops)

Incline Curl, 3x8,10,12

- superset -

Spider Curl, 3x8,10,12

Skull Crusher, 3x8,12,16

Concentration Hammer Curl, 6x8,12,16,16,12,8

Tricep Kickback, 6x8,12,16,16,12,8

Overhead Cable Curl, 3x10

- triset -

Dips, 3x10

Day 5 - Shoulders

Standing Dumbbell Shoulder Press, 3x8,12,16 (strip sets - 3 drops)

Lateral Raise, 3x8,12,16

- superset -

Arnold Press, 3x8,12,16

Upright row, 6x8,12,16,16,12,8

Alternating Front Raise, 3x8,12,16

- superset -

Plate Twist, 3x10

Hanging Leg Raises, 3x20

- triset -

Rope Crunches, 3x8,12,16

- triset -

Shoulder Shrugs, 3x8,10,16

Week 4 - Recovery

Recovery week is designed to give your muscles some time to rebuild - but not relax! A common myth is that recovery needs to be easy. If you are suffering from injury or near-injury that may be true, otherwise all that is needed for recovery is a period of time where you muscles are not strained at such a heavy load. The perfect way to spend this down-time is with high-intensity cardio. For all the workouts be sure a lift below your 70% max, but push your explosive power to new heights.

Day 1

The goal today is to lift 50x your body weight. You are allowed to perform only one rep of each of the big 3 lifts. Choose whatever weight you want, but repeat until you have gone over your target weight (round up if you need to).

Squat

Bench

Deadlift

Day 2

Dumbbell Power Squat Clean, 3x10

- superset -

Jump Knee Tuck, x20

DB Snatch, 3x10

- superset -

High Box Jump (or long jump), x10

Side to side pushups, 4x3

- superset -

In-and-outs, x10

Pro Agility Shuttle, 3x4

- superset -

1m kettlebell rack hold (for breathing technique)

Day 3

Complete the following as fast as you can. Try to go all the way through without stopping, but if you need to stop, only stop long engouh to catch your breath and go at it again.

Pullups, x25

Barbell Deadlift, x50

Pushups, x50

Front Box Jump, x50

Jackknife Situp, x50

Clean and Press, x50

Pullups, x25

Day 4

Sprints, 10x50 yard sprint with 1 minute rest in between.

Put the incline of the treadmill to max, and run as fast as you can for 1 minute, stop and rest for 1 minute. Repeat this 10 times.

Day 5

This is a six exercise complex. Do not put down the weight, go from one movement to the next all the way through the end, then rest before starting the next set. Pick light enough weights, this is more about endurance than it is total volume.

Deadlift x 6,5,4,3

Bentover Row x 6,5,4,3

Hang Clean x 6,5,4,3

Front Squat x 6,5,4,3

Push Press x 6,5,4,3

Back Squat x 6,5,4,3?

- rest -

20x man-makers, x1

Phase 2 - Accumulation

Phase 2 focused on accumulating total volume each wee.

You will see increasing number of reps, try as hard as you can to keep your weight consistent week-to-week!

On power days you can lighten the weight a little. The prupose of those days is to employ explosive power movements - slow eccentric movements counting to 3 and fast explosive concentric movements.

Week 5

Day 1 - Upper Body Hypertrophy - 3x8

Barbell Bench, 70% 1RM- superset -

Barbell Shrug

Standing Dumbbell Shoulder Press

- superset -

Pull-up

Barbell Incline Bench

- superset -

Bent Over Barbell Row

Dummbell Fly

- superset -

Dumbbell Pull-over

T-Bar Row

- superset -

Decline Barbell Press

Dumbbell Curl

- superset -

Hyperextensions

Day 2 - Lower Body Hypertrophy - 3x8

Squat, 70% 1RM

Deadlift, 70% 1RM

Romainian Deadlifts

- superset -

Dumbbell Lounge

Lying Leg Curls

- superset -

Leg Extension

Seated Calf Raise

- superset -

Leg Press Calf Raise

Hanging Leg Raise

- superset -

Plank

Day 3 - Upper Body Power

Dumbbell Flat Bench Press, 4x6 @ 75% 1RM, Slow eccentric, explosive fast concentric

- superset -

Barbell Curl, 4x6, Slow eccentric, explosive fast concentric

Seated Dumbbell Shoulder Press, 4x6 @ 75% 1RM, Slow eccentric, explosive fast concentric

- superset -

Chin-ups, x8, Slow eccentric, explosive fast concentric

Incline Curl, 3x8

- superset -

Spider Curls, 3x8

Skull Crushers, 3x8

- superset -

Reverse Fly, 3x8

Lateral Raise, 3x8

- superset -

Concentration Curl, 3x8

Face Pull, 3x8

- superset-

Tricep Pull-Downs, 3x8

Day 4 - Lower Body Strength - 5x4

Squat, @80% 1RM

Deadlift, @80% 1RM

Leg Press, @80% 1RM

Crunches, 5x20

Day 5 - Upper Body Strength - 5x4

Barbell Bench, 80% 1RM

Reverse Grip Bent Over Row, 80% 1RM

Military Shoulder Press, 80% 1RM

Weighted Pullups, 80% 1RM

Week 6

Day 1 - Upper Body Hypertrophy - 3x9

Barbell Bench, 70% 1RM- superset -

Barbell Shrug

Standing Dumbbell Shoulder Press

- superset -

Pull-up

Barbell Incline Bench

- superset -

Bent Over Barbell Row

Dummbell Fly

- superset -

Dumbbell Pull-over

T-Bar Row

- superset -

Decline Barbell Press

Dumbbell Curl

- superset -

Hyperextensions

Day 2 - Lower Body Hypertrophy - 3x9

Squat, 70% 1RM

Deadlift, 70% 1RM

Romainian Deadlifts

- superset -

Dumbbell Lounge

Lying Leg Curls

- superset -

Leg Extension

Seated Calf Raise

- superset -

Leg Press Calf Raise

Hanging Leg Raise

- superset -

Plank

Day 3 - Upper Body Power

Dumbbell Flat Bench Press, 4x7 @ 75% 1RM, Slow eccentric, explosive fast concentric

- superset -

Barbell Curl, 4x7, Slow eccentric, explosive fast concentric

Seated Dumbbell Shoulder Press, 4x7 @ 75% 1RM, Slow eccentric, explosive fast concentric

- superset -

Chin-ups, x9, Slow eccentric, explosive fast concentric

Incline Curl, 3x9

- superset -

Spider Curls, 3x9

Skull Crushers, 3x9

- superset -

Reverse Fly, 3x9

Lateral Raise, 3x9

- superset -

Concentration Curl, 3x9

Face Pull, 3x9

- superset-

Tricep Pull-Downs, 3x9

Day 4 - Lower Body Strength - 5x5

Squat, @80% 1RM

Deadlift, @80% 1RM

Leg Press, @80% 1RM

Crunches, 5x20

Day 5 - Upper Body Strength - 5x5

Barbell Bench, 80% 1RM

Reverse Grip Bent Over Row, 80% 1RM

Military Shoulder Press, 80% 1RM

Weighted Pullups, 80% 1RM

Week 7

Day 1 - Upper Body Hypertrophy - 3x10

Barbell Bench, 70% 1RM- superset -

Barbell Shrug

Standing Dumbbell Shoulder Press

- superset -

Pull-up

Barbell Incline Bench

- superset -

Bent Over Barbell Row

Dummbell Fly

- superset -

Dumbbell Pull-over

T-Bar Row

- superset -

Decline Barbell Press

Dumbbell Curl

- superset -

Hyperextensions

Day 2 - Lower Body Hypertrophy - 3x10

Squat, 70% 1RM

Deadlift, 70% 1RM

Romainian Deadlifts

- superset -

Dumbbell Lounge

Lying Leg Curls

- superset -

Leg Extension

Seated Calf Raise

- superset -

Leg Press Calf Raise

Hanging Leg Raise

- superset -

Plank

Day 3 - Upper Body Power

Dumbbell Flat Bench Press, 4x8 @ 75% 1RM, Slow eccentric, explosive fast concentric

- superset -

Barbell Curl, 4x8, Slow eccentric, explosive fast concentric

Seated Dumbbell Shoulder Press, 4x8 @ 75% 1RM, Slow eccentric, explosive fast concentric

- superset -

Chin-ups, x10, Slow eccentric, explosive fast concentric

Incline Curl, 3x10

- superset -

Spider Curls, 3x10

Skull Crushers, 3x10

- superset -

Reverse Fly, 3x10

Lateral Raise, 3x10

- superset -

Concentration Curl, 3x10

Face Pull, 3x10

- superset-

Tricep Pull-Downs, 3x10

Day 4 - Lower Body Strength - 5x6

Squat, @80% 1RM

Deadlift, @80% 1RM

Leg Press, @80% 1RM

Crunches, 5x20

Day 5 - Upper Body Strength - 5x6

Barbell Bench, 80% 1RM

Reverse Grip Bent Over Row, 80% 1RM

Military Shoulder Press, 80% 1RM

Weighted Pullups, 80% 1RM

Shoulder Shrugs, 3x8,10,16

Week 8 - Recovery

Same as Phase 1.

Monday

The goal today is to lift 50x your body weight. You are allowed to perform only one rep of each of the big 3 lifts. Choose whatever weight you want, but repeat until you have gone over your target weight (round up if you need to).

Squat

Bench

Deadlift

Tuesday

Dumbbell Power Squat Clean, 3x10

- superset -

Jump Knee Tuck, x20

DB Snatch, 3x10

- superset -

High Box Jump (or long jump), x10

Side to side pushups, 4x3

- superset -

In-and-outs, x10

Pro Agility Shuttle, 3x4

- superset -

1m kettlebell rack hold (for breathing technique)

Wednesday

Complete the following as fast as you can. Try to go all the way through without stopping, but if you need to stop, only stop long engouh to catch your breath and go at it again.

Pullups, x25

Barbell Deadlift, x50

Pushups, x50

Front Box Jump, x50

Jackknife Situp, x50

Clean and Press, x50

Pullups, x25

Thursday

Sprints, 10x50 yard sprint with 1 minute rest in between.

Put the incline of the treadmill to max, and run as fast as you can for 1 minute, stop and rest for 1 minute. Repeat this 10 times.

Friday

This is a six exercise complex. Do not put down the weight, go from one movement to the next all the way through the end, then rest before starting the next set. Pick light enough weights, this is more about endurance than it is total volume.

Deadlift x 6,5,4,3

Bentover Row x 6,5,4,3

Hang Clean x 6,5,4,3

Front Squat x 6,5,4,3

Push Press x 6,5,4,3

Back Squat x 6,5,4,3?

- rest -

20x man-makers, x1

Phase 3

Phase three will push the limits of your capacity for intensity. Each day starts out with more of a power routine designed to build epic strength, followed by volume-building assistance and accessory work.

Week 9

Day 1

Barbell Bench Press, 4x5 @ 60%,65%,75%,75%

Dumbbell Shoulder Press, 4x10

Behind-The-Neck Press, 4x10

Cuban Press, 3x10

Triceps Dips, 3x10

- superset -

Triceps Push-Downs, 3x12

Lateral Raise, 2x8

- giant set -

Front Raise, 2x8

- giant set -

Rear Flyes, 2x8

- gialt set -

Overhead Press, 2x8

Day 2

Barbell Back Squat, 4x5 @ 60%,65%,75%,75%

Front Squat, 4x10

Single-Leg Press, 3x10

Calf Raise, 4x12

- superset -

Hanging leg Raise, 4x12

Ab Wheel Roll-Outs, 4x10

Day 3

Pullups (weighted if possible), 4x5 @ 60%,65%,75%,75%

Dumbbell Single-Arm Row, 4x12

Bodyweight Row, 4x10

Incline Dumbbell Curl, 4x10

Zottman Curl, 2x8

- giant set -

Cross-Body Curl, 2x8

- giant set -

Pronated Curl, 2x8

Day 4

Incline Dumbbell Bench Press, 4x6+6 (drop)

Incline-Drop Dumbbell Bench Press, 4x6+6+6

Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.

High Cable Flys, 4x10

Close-Grip Bench Press, 4x10

Tricep Push-Downs, 2x8

- giant set -

Tricep Dips, 2x8

- giant set -

Narrow Push-Ups, 2x8

Day 5

Deadlift, 4x5 @ 60%,65%,75%,75%

Romainian Deadlift, 4x10

Zercher Squat, 4x12

Weighted Incline Sit-Up, 4x10

Barbell Landmine, 4x20

Week 10

Day 1

Barbell Bench Press, 4x4 @ 65%,75%,85%,85%

Dumbbell Shoulder Press, 4x10

Behind-The-Neck Press, 4x10

Cuban Press, 3x10

Triceps Dips, 3x10

- superset -

Triceps Push-Downs, 3x12

Lateral Raise, 2x8

- giant set -

Front Raise, 2x8

- giant set -

Rear Flyes, 2x8

- giant set -

Overhead Press, 2x8

Day 2

Barbell Back Squat, 4x4 @ 65%,75%,85%,85%

Front Squat, 4x10

Single-Leg Press, 3x10

Calf Raise, 4x12

- superset -

Hanging leg Raise, 4x12

Ab Wheel Roll-Outs, 4x10

Day 3

Pullups (weighted if possible), 4x4 @ 65%,75%,85%,85%

Dumbbell Single-Arm Row, 4x12

Bodyweight Row, 4x10

Incline Dumbbell Curl, 4x10

Zottman Curl, 2x8

- giant set -

Cross-Body Curl, 2x8

- giant set -

Pronated Curl, 2x8

Day 4

Incline Dumbbell Bench Press, 4x6+6 (drop)

Incline-Drop Dumbbell Bench Press, 4x6+6+6

Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.

High Cable Flys, 4x10

Close-Grip Bench Press, 4x10

Tricep Push-Downs, 2x8

- giant set -

Tricep Dips, 2x8

- giant set -

Narrow Push-Ups, 2x8

Day 5

Deadlift, 4x4 @ 65%,75%,85%,85%

Romainian Deadlift, 4x10

Zercher Squat, 4x12

Weighted Incline Sit-Up, 4x10

Barbell Landmine, 4x20

Week 11

Day 1

Barbell Bench Press, 4x3 @ 70%,80%,90%,90%

Dumbbell Shoulder Press, 4x10

Behind-The-Neck Press, 4x10

Cuban Press, 3x10

Triceps Dips, 3x10

- superset -

Triceps Push-Downs, 3x12

Lateral Raise, 2x8

- giant set -

Front Raise, 2x8

- giant set -

Rear Flyes, 2x8

- gialt set -

Overhead Press, 2x8

Day 2

Barbell Back Squat, 4x3 @ 70%,80%,90%,90%

Front Squat, 4x10

Single-Leg Press, 3x10

Calf Raise, 4x12

- superset -

Hanging leg Raise, 4x12

Ab Wheel Roll-Outs, 4x10

Day 3

Pullups (weighted if possible), 4x3 @ 70%,80%,90%,90%

Dumbbell Single-Arm Row, 4x12

Bodyweight Row, 4x10

Incline Dumbbell Curl, 4x10

Zottman Curl, 2x8

- giant set -

Cross-Body Curl, 2x8

- giant set -

Pronated Curl, 2x8

Day 4

Incline Dumbbell Bench Press, 4x6+6 (drop)

Incline-Drop Dumbbell Bench Press, 4x6+6+6

Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.

High Cable Flys, 4x10

Close-Grip Bench Press, 4x10

Tricep Push-Downs, 2x8

- giant set -

Tricep Dips, 2x8

- giant set -

Narrow Push-Ups, 2x8

Day 5

Deadlift, 4x3 @ 70%,80%,90%,90%

Romainian Deadlift, 4x10

Zercher Squat, 4x12

Weighted Incline Sit-Up, 4x10

Barbell Landmine, 4x20

Week 12

Day 1

Barbell Bench Press, 4x2 @ 70%,80%,90%,95%

Dumbbell Shoulder Press, 4x10

Behind-The-Neck Press, 4x10

Cuban Press, 3x10

Triceps Dips, 3x10

- superset -

Triceps Push-Downs, 3x12

Lateral Raise, 2x8

- giant set -

Front Raise, 2x8

- giant set -

Rear Flyes, 2x8

- gialt set -

Overhead Press, 2x8

Day 2

Barbell Back Squat, 4x2 @ 70%,80%,90%,95%

Front Squat, 4x10

Single-Leg Press, 3x10

Calf Raise, 4x12

- superset -

Hanging leg Raise, 4x12

Ab Wheel Roll-Outs, 4x10

Day 3

Pullups (weighted if possible), 4x2 @ 70%,80%,90%,95%

Dumbbell Single-Arm Row, 4x12

Bodyweight Row, 4x10

Incline Dumbbell Curl, 4x10

Zottman Curl, 2x8

- giant set -

Cross-Body Curl, 2x8

- giant set -

Pronated Curl, 2x8

Day 4

Incline Dumbbell Bench Press, 4x6+6 (drop)

Incline-Drop Dumbbell Bench Press, 4x6+6+6

Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.

High Cable Flys, 4x10

Close-Grip Bench Press, 4x10

Tricep Push-Downs, 2x8

- giant set -

Tricep Dips, 2x8

- giant set -

Narrow Push-Ups, 2x8

Day 5

Deadlift, 4x2 @ 70%,80%,90%,95%

Romainian Deadlift, 4x10

Zercher Squat, 4x12

Weighted Incline Sit-Up, 4x10

Barbell Landmine, 4x20