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Mass JYM Study Program Overview

The training program participants will follow during the 6-week Mass JYM Study.

Mass JYM Study Program Overview

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.

Mass JYM Study Training Program

Program Breakdown:

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.


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.

Workout 1: Chest, Triceps, Abs

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

Workout 2: Back, Bicep, Forearm, Calves


Barbell Bent-Over Row


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

Workout 3: Shoulders, Traps, Abs

Dumbbell Shoulder Press

Smith Machine Upright Row

Dumbbell Lateral Raise

Dumbbell Bent-Over Lateral Raise

Barbell Shrug

Behind Back


Cable Woodchopper


Workout 4: Legs, Calves


Walking Lunge

Romanian Deadlift

Leg Press Calf Raise

Download All Workouts Here


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