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Mass JYM Study Program Overview

The training program participants will followed 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 by design; this is not a time to experiment with new training styles, as the purpose of the study was 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 each 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 Breakdown

4-Day Training Split

Day Muscle Groups Trained
1 Chest, Triceps, Abs
2 Back, Biceps, Forearms, Calves
3 Shoulders, Traps, Abs
4 Legs, Calves
5 Off
6 Off
7 Off

Note: The workouts can be done on any four days of the week you prefer — Monday through Thursday, Monday/Tuesday/Thursday/Friday, Monday/Wednesday/Friday/Saturday, etc.

Sets, Rest & Cardio

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.

Rep Ranges

  • 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, Biceps, Forearms, Calves

  • 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

Workout 3: Shoulders, Traps, Abs

  • Dumbbell Shoulder Press
  • Smith Machine Upright Row
  • Dumbbell Lateral Raise
  • Dumbbell Bent-Over Lateral Raise
  • Barbell Shrug
  • Behind Back
  • Push-Down
  • Cable Woodchopper
  • Crunch

Workout 4: Legs, Calves

  • Squat
  • Walking Lunge
  • Romanian Deadlift
  • Leg Press Calf Raise

Download All Workouts Here


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