Mass JYM Study Program Overview
The training program participants will follow during the 6-week Mass JYM Study.
The training program participants will follow during the 6-week Mass JYM Study.
The training program you'll follow during the Mass JYM Study is designed to promote lean muscle mass gains – gains in muscle size accompanied with fat loss. This program and the Mass JYM Study diet both need to be performed as written.
The training program is a split-body routine where each major muscle group is trained once a week over the course of four days (4-day training split).
The Mass JYM Study is a 6-week experiment, so you'll follow the program for six weeks – 24 total workouts.
The training program is basic in nature by design; this is not a time to experiment with new training styles, as the purpose of the study is to test the Mass JYM formulation.
Feel free to use comparable variations of the exercises listed below. Just make sure the exercises you select are the same basic movement as that listed. The important thing is that you follow the same training volume for each muscle group that's listed below (total number of sets) and stay as close to the prescribed rep ranges as possible. You should be reaching failure on a given set in the rep range listed.
What days you perform the workouts can also vary. The below split shows training days as Monday, Tuesday, Thursday, and Friday. You do not have to train on those exact four days every week. Choose whatever four days work best for your schedule and allow for the best possible workouts.
You'll perform three sets of exercise (listed below) and take 2-3 minutes of "active rest" between all sets.
The "active rest" refers to cardioacceleration – the form of cardio you'll do during the Mass JYM Study training program. Cardioacceleration involves doing 60 seconds of any type of intense cardio activity in between sets of resistance training exercises – for example, running in place, jumping jacks, burpees, etc. (To learn more about cardioacceleration, read this article.) Between all sets, do the cardio activity for 60 seconds and rest the remaining 1-2 minutes.
4-day split:
Monday – Workout 1
Tuesday – Workout 2
Wednesday – Off
Thursday – Workout 3
Friday – Workout 4
Weekend – Off
Workout Specifics:
Sets: 3 per exercise
Rest: 2-3 minutes between sets
Cardioacceleration: Perform 60 seconds of the cardio activity of your choice between all sets in all workouts; the other 1-2 minutes between sets should be full rest.
Reps:
Week 1: 12-15*
Week 2: 8-10*
Week 3: 5-6^
Week 4: 5-6^
Week 5: 8-10*
Week 6: 12-15*
*On set #3, do one rest-pause after reaching failure initially.
^On set #3, do one drop set after reaching failure initially.
Bench Press
Dumbbell Reverse-Grip Bench Press
Incline Dumbbell Flyes
Cable Crossover
Close-Grip Bench Press
Dumbbell Overhead Triceps Extension
Triceps Extension
Dumbbell Kickback
Hip Thrust
Oblique Cable Pushdown
Deadlift
Barbell Bent-Over Row
Pulldown
Seated Cable Row
Straight-Arm Pulldown
Barbell Curl
Incline Dumbbell Curl
Concentration Curl
Hammer Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Standing Calf Raise
Seated Calf Raise
Dumbbell Shoulder Press
Smith Machine Upright Row
Dumbbell Lateral Raise
Dumbbell Bent-Over Lateral Raise
Barbell Shrug
Behind Back
Push-Down
Cable Woodchopper
Crunch
Squat
Walking Lunge
Romanian Deadlift
Leg Press Calf Raise
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