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Brian Alsruhe Mass Building Powerlifting Program

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Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

Program overview:

  • 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

Brian Alsruhe YouTube Channel

Spreadsheet removed based on request from Brian Alsruhe. Please watch Brian’s videos to determine how to properly run the program for yourself.

Video Overview: Brian Alsruhe Mass Building Program

FREE MASS BUILDING PROGRAM!

Inevitable Always Sunny reference:

Mac is cultivating mass - Always Sunny

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.