Off-Season For Mass
What this template is
This template will pack on muscle. It's more of a bodybuilding template. You need to eat a lot on this program.
Off-Season For Mass is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Off-Season For Mass in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Off-Season For Mass Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
91
Avg Sets/Week
873
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Off-Season For Mass Weekly Schedule
Week 1
Day 1
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 50%
Chin-up
Assistance4 × 10 reps
Bicep Curl
Assistance5 × 10 reps
Reverse Fly
Assistance3 × 10 reps
Raise
Assistance3 × 10 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Good Morning
Assistance4 × 10 reps
Row
Assistance4 × 10 reps
Leg Curl
Assistance4 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance4 × 10 reps
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 50%
Bench Press
Assistance5 × 10 reps
Row
Assistance5 × 12 reps
Pushdown
Assistance10 × 10 reps
Face Pull
Assistance10 × 10 reps
Day 4
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
20 reps at 50%
Leg Press
Assistance4 × 10 reps
Glute-Ham Raise
Assistance4 × 10 reps
Hanging Leg Raise
Assistance4 × 10 reps
Week 2
Day 1
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
10 reps at 50%
Chin-up
Assistance4 × 10 reps
Bicep Curl
Assistance5 × 10 reps
Reverse Fly
Assistance3 × 10 reps
Raise
Assistance3 × 10 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Good Morning
Assistance4 × 10 reps
Row
Assistance4 × 10 reps
Leg Curl
Assistance4 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance4 × 10 reps
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Assistance5 × 10 reps
Row
Assistance5 × 12 reps
Pushdown
Assistance10 × 10 reps
Face Pull
Assistance10 × 10 reps
Day 4
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
20 reps at 50%
Leg Press
Assistance4 × 10 reps
Glute-Ham Raise
Assistance4 × 10 reps
Hanging Leg Raise
Assistance4 × 10 reps
Week 3
Day 1
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 50%
Chin-up
Assistance4 × 10 reps
Bicep Curl
Assistance5 × 10 reps
Reverse Fly
Assistance3 × 10 reps
Raise
Assistance3 × 10 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Good Morning
Assistance4 × 10 reps
Row
Assistance4 × 10 reps
Leg Curl
Assistance4 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance4 × 10 reps
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Assistance5 × 10 reps
Row
Assistance5 × 12 reps
Pushdown
Assistance10 × 10 reps
Face Pull
Assistance10 × 10 reps
Day 4
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
20 reps at 50%
Leg Press
Assistance4 × 10 reps
Glute-Ham Raise
Assistance4 × 10 reps
Hanging Leg Raise
Assistance4 × 10 reps
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Questions about Off-Season For Mass
How long is the Off-Season For Mass program?
Off-Season For Mass is represented here as a 3-week template with 4 training days per week.
What is the main goal of Off-Season For Mass?
Off-Season For Mass is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Off-Season For Mass designed for?
Off-Season For Mass is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Off-Season For Mass?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.