Tiger Fitness Ultimate 10 Week Mass & Strength Building Program

This 10 week mass and strength building program is designed for a late beginner or early intermediate that has made little in the way of gains. He or she may be a program hopper that would benefit from a structured routine to help them set attainable and realistic goals, improve focus, and add both muscle mass and strength.

Run this program as outlined for 10 weeks, take a break, and then start a different program. You will be following an upper/lower split and training 4 times per week. There is an optional 5th day for cardio, abs, and weak point training.

This program does not have prescribed deloads; decrease the intensity or volume if you?re feeling beat up or not progressing in specific exercises. If you don't have the proper exercise equipment or are unable to perform a specific exercise, substitute an equivalent exercise. This routine will implement a number of tried-and-true training principles:

The Rep Goal Method - popularized by Steve Shaw's e-book "Massive Iron: The Rep Goal System." For example, if the routine prescribes 3 sets with a rep goal of 25, then you should aim to perform 25 TOTAL reps across all 3 sets. When you perform more than or equal to 25 reps you increase the working weight for the subsequent workout.

Progressive Overload - You're not going to add appreciable size and strength unless your adding rep or weight to bar.

Bulldozer Sets - Pick a rep goal, number of sets, short rest period (10-45 seconds) and a conservative weight with which you believe you can exceed the rep goal given the set and rep goal parameters. Adhere strictly to the short rest periods and increase the working weight for the next session when you exceed the rep goal.

Back-off Sets - After performing a heavy single, double, triple, or 5-rep set, decrease the weight by 10-30% and perform as many quality reps as possible. When you exceed the rep goal, increase the working weight for the next session.

Drop Sets - Perform one set to technical failure, decrease the weight by a reasonable amount, and then perform another set to technical failure. The number of drops can range from as few as 2 to as many as 5. Track total reps and utilize the rep goal method to measure progress.

AMRAP - Perform as many reps as you can with good form; if you feel as though you may fail on the next rep or be unable to complete it with good form, terminate the set.

The 10 Week Mass & Strength Routine - Weeks 1-5

Saturday Cardio, Conditioning and Weakness Training

• Cardiovascular Exercise - Sprinting, Incline Walking, Swimming, Recumbent Bike, OR
• Conditioning - Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags

If performing Steady State Cardio, aim for 30-60 minutes. If you're performing conditioning or High-Intensity Interval Training work, then perform as many quality rounds as you can with good form and high intensity.

• 1-2 Isolation Exercises to Target Lagging Muscle Groups - The number of sets and rep goal will vary based on the exercise
• 1-2 Abdominal Exercises - The number of sets and rep goal will vary based on the exercise

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The 10 Week Mass & Strength Routine - Weeks 6-10

* Incline Bench Press - Work up to a heavy triple; this shouldn?t be a max-effort 3RM attempt every time; progress can occur in the form of adding reps, adding weight, or increasing bar speed with the same weight.

* Squats - Work up to a heavy triple; this shouldn?t be a max-effort 3RM attempt every time; progress can occur in the form of adding reps, adding weight, or increasing bar speed with the same weight.


* Bench Press - Work up to a heavy triple; this shouldn?t be a max-effort 3RM attempt every time; progress can occur in the form of adding reps, adding weight, or increasing bar speed with the same weight.

* Deadlift - Work up to a heavy triple; this shouldn?t be a max-effort 3RM attempt every time; progress can occur in the form of adding reps, adding weight, or increasing bar speed with the same weight.

Saturday Cardio, Conditioning and Weakness Training

• Cardiovascular Exercise - Sprinting, Incline Walking, Swimming, Recumbent Bike OR
• Conditioning - Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags

If performing Steady State Cardio, aim for 30-60 minutes. If you're performing conditioning or High-Intensity Interval Training work, then perform as many quality rounds as you can with good form and high intensity.

• 1-2 Isolation Exercises to Target Lagging Muscle Groups - The number of sets and rep goal will vary based on the exercise
• 1-2 Abdominal Exercises - The number of sets and rep goal will vary based on the exercise

3500 Calorie Meal Plan

If you're looking to gain an appreciable amount of mass and strength in 10 weeks, then you're going to have to eat. I'm not encouraging you to binge on McDonalds, cake, and soda pop but you're going to have to eat in a caloric surplus. This means you should consume more calories than you burn.

Below is a 3500 calorie sample meal plan. Shoot for a weight gain of 0.5 to 1 pound of bodyweight per week. If you're gaining slower than this rate, increase carbs and fat on workout days. If you're gaining faster than this rate, decrease carbs and fat on rest days.

Meal Time and Foods & Supplements

• 7:30am - 6 large eggs, 4 slices turkey bacon, 1 cup cooked oatmeal, 1 cup fresh blueberries, coffee, fish oil, multivitamin, and vitamin D. Nutrition: 855 calories, 52g protein, 50g carbs, 48g fat, 8g fiber.
• 12:00pm - 8 ounces chicken breast, ½ cup dry-measure jasmine rice, 2 cups of stir fry veggies, 1 tablespoon olive oil. Nutrition: 870 calories, 64g protein, 100g carbs, 23g fat, 2g fiber.
• 4:00pm - 1 serving (3 scoops) Muscle & Brawn Huge Gainer, 1 cup 1% milk. Nutrition: 590 calories, 35g protein, 90g carbs, 12g fat, 0g fiber.
• 5:00pm - Creatine and caffeine/pre-workout of choice.
• 5:30-7:00pm - Workout as outlined above. Drinks lots of water and feel free to include BCAAs and/or carbohydrates intra-workout if you?re struggling to consume 3,500 calories.
• 7:30pm - 9 ounces sweet potato, 5 ounces sirloin steak, 1 tablespoon butter, 20 asparagus spears. Nutrition: 705 calories, 49g protein, 63g carbs, 30g fat, 14g fiber.
• 9:00pm - 1 scoop MTS Machine Whey Protein, 1.5 cups whole milk, 1 serving Mygoenix Pro Fiber, 1.5 cups halved strawberries. Nutrition: 480 calories, 39g protein, 52g carbs, 17g fat, 15g fiber.

Total Calories and Macronutrients

• Calories: 3,500
• Protein: 239g
• Carbohydrates: 355g
• Fats: 130g
• Fiber: 39g

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