Another free strength program from Brian Alsruhe, this time focusing on mass building. A spreadsheet and video overview are below.
If you don’t watch the video, the spreadsheet won’t make sense. Please watch the video.
- 12 week program
- 4 days per week
- 4 waves
- 3 weeks per wave
- One primary lift per day
- One secondary lift focusing on technique
- Assistance exercises focus on endurance, strength, and volume depending on the workout
- Main lifts
- squat, bench press, deadlift, log press, incline press, snatch grip deadlift, front squat, overhead press
Brian Alsruhe Mass Building Powerlifting Program Spreadsheet
Video Overview: Brian Alsruhe Mass Building Program
Inevitable Always Sunny reference: