Mass Made Simple is a focused 6-week mass program from Dan John. You run a one-week break-in, then five weeks of three rotating workouts, training three days a week.
There are only seven or eight movements in the whole program, and the back squat does the heavy lifting. The sets of 10 climb toward your bodyweight and past it as the weeks go on, which is where the size comes from.
It is a great fit if you want a short, no-nonsense block to add weight and you are willing to eat. If you would rather have a longer, more varied hypertrophy plan, our 7 Week Hypertrophy Program is worth a look.
Table of Contents
Mass Made Simple Spreadsheet
I built a free tracker with all three workouts on their own tabs. Each lift has its set-and-rep target next to it and a green log column for every week, so you can watch the squat climb across the block.
The Read Me tab covers how the workouts rotate, how to drive the squat progression, and Dan John’s blunt take on eating for the six weeks.
Program via Dan John’s free Mass Made Simple Lite writeup.
How Mass Made Simple Works
Three workouts (A, B, and C) rotate across your three weekly sessions. A is back focused, B is press focused, and C is the big squat day. You run all three each week for five weeks after the break-in week.
Reps sit in the 5 to 10 range for most lifts, with the squat sets of 10 as the exception. The straight-leg deadlift is always one set of 20 with an empty bar, used as a recovery and mobility tool rather than a strength lift.
The Three Workouts
Workout A leans on rows and pull-ups while the squat builds toward bodyweight.
| Exercise | Target |
|---|---|
| DB Clean and Press | 3 x 5 |
| Back Squat | 3 x 10 (build to bodyweight on the last set) |
| Straight-Leg Deadlift | 1 x 20 (empty bar) |
| Machine Back Row | 5 x 5 |
| Pull-Ups | sets to 25 total reps |
| Bench Press | 3 x 5 |
| Barbell Curl | 3 x 5 |
| Farmer Walk | 1 heavy set |
Workout B pushes the bench and clean and press while the squat backs off a touch.
| Exercise | Target |
|---|---|
| DB Clean and Press | 5 x 5 |
| Back Squat | 2 x 10 (lighter prep) |
| Straight-Leg Deadlift | 1 x 20 (empty bar) |
| Machine Back Row | 3 x 5 |
| Pull-Ups | sets to 15 total reps |
| Bench Press | 5 x 5 |
| Barbell Curl | 3 x 10 |
| Farmer Walk | 2 sets |
Workout C is the centerpiece. Five sets of 10 squats, with set four around your bodyweight and set five a little heavier.
| Exercise | Target |
|---|---|
| DB Clean and Press | 3 x 5 |
| Back Squat | 5 x 10 (set 4 bodyweight, set 5 heavier) |
| Straight-Leg Deadlift | 1 x 20 (empty bar) |
| Machine Back Row | 2 x 5 |
| Pull-Ups | sets to 12 total (goal: 1 set) |
| Bench Press | 3 x 5 |
| Barbell Curl | 2 x 5 then 1 x 10 |
| Farmer Walk | progressive, heavy, long |
The Squat Progression
The back squat is the engine of the whole program. Across the five working weeks you add weight session to session and the sets of 10 work up toward your bodyweight and then beyond it on Workout C.
Early on, finish every set knowing you had a few reps left in the tank. As the weeks build, push closer to the edge. Dan John’s rule is to earn the heavy sets rather than jumping straight into a grind in week one.
Eating for Mass
Dan John is direct about this. Building mass has to come at the exclusion of everything else for these six weeks. Stop counting calories and eat big. He likes the image of an apex predator that just eats and grows.
Pair that with 8 hours of sleep and the short program length, and you have a focused block you can attack hard. Take before and after photos so you can actually judge what the six weeks did.
Frequently Asked Questions
What is Mass Made Simple?
Mass Made Simple is a 6-week mass program from Dan John built on a one-week break-in plus five weeks of rotating A, B, and C workouts. It centers on a climbing back squat, a handful of other lifts, and a big calorie surplus.
Who is Mass Made Simple for?
It suits lifters who can squat well and want a short, intense block to add size. It is simple enough for late beginners but demanding enough to challenge intermediates, mostly because of the high-rep squats and the eating.
How heavy should the squats be?
The sets of 10 build toward your bodyweight on the bar and a bit past it by Workout C. Start lighter than you think in the break-in week, then add weight each week so the climb stays hard but doable for a full 10 reps.
What is the free Mass Made Simple Lite version?
Dan John published a free condensed writeup of the program called Mass Made Simple Lite. It covers the workouts and the philosophy, which is what this spreadsheet is based on. The full book adds more detail and coaching.
How much weight will I gain?
That depends entirely on how much you eat and how lean you start. The program is designed for fast bodyweight gain over six weeks, so expect to add real size if you push the food, with some of it being water and glycogen from the high-rep training.
What do I do after the six weeks?
Take an easy week, reassess with photos and the scale, then move to a program that fits your next goal. Mass Made Simple is a focused block, not something you run back to back for months.
