Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.
- 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
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
Inevitable Always Sunny reference: