Tacticall barbell : mass template (ohp)

Build Muscle

3 weeks / 4 days per week

Mass is a 4-day template. MT favors muscular hypertrophy while concurrently increasing maximal-strength. Mass and Operator are similar in that they employ frequency to maximize their objectives. Difference being Operator focuses on increasing maximal-strength with moderate hypertrophy, whereas MT significantly favors hypertrophy with less emphasis on maximal-strength.

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Week 1

Overhead • Press

Main

4 x 8 reps

Squat

Main

4 x 8 reps

Pull-Up

Main

4 x 8 reps

Overhead • Press

Main

4 x 8 reps

Squat

Main

4 x 8 reps

Pull-Up

Main

4 x 8 reps

Overhead • Press

Main

4 x 8 reps

Squat

Main

4 x 8 reps

Pull-Up

Main

4 x 8 reps

Deadlift

Main

4 x 8 reps

Week 2

Overhead • Press

Main

4 x 6 reps

Squat

Main

4 x 6 reps

Pull-Up

Main

4 x 6 reps

Overhead • Press

Main

4 x 6 reps

Squat

Main

4 x 6 reps

Pull-Up

Main

4 x 6 reps

Overhead • Press

Main

4 x 6 reps

Squat

Main

4 x 6 reps

Pull-Up

Main

4 x 6 reps

Deadlift

Main

4 x 6 reps

Week 3

Overhead • Press

Main

4 x 3 reps

Squat

Main

4 x 3 reps

Pull-Up

Main

4 x 3 reps

Overhead • Press

Main

4 x 3 reps

Squat

Main

4 x 3 reps

Pull-Up

Main

4 x 3 reps

Overhead • Press

Main

4 x 3 reps

Squat

Main

4 x 3 reps

Pull-Up

Main

4 x 3 reps

Deadlift

Main

4 x 3 reps

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