500 Rep Workouts For Mass – Specialize and Grow

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This article features specialization workouts for mass. Each workout is meant to be performed for 6 to 8 weeks and no longer. During this time make sure you eat plenty of calories, take in a ton of protein, and don’t slack on sleep and naps.

Don’t attempt a specialization program unless you can reach the strength standards listed below. If you’re not to the levels listed in these standards, a specialization workout isn’t right for you. Spend more time building up a strength base first before running a training program like this.

  • Chest Workout – Must have a bench press of at least 185 pounds.
  • Back Workout – Must have a deadlift of 315 pounds and a one arm dumbbell row of 80 pounds.
  • Shoulder Workout – Must have an overhead press of at least 135 pounds.
  • Legs – Must have a squat of at least 275 pounds.
  • Arms – Must be able t close grip bench press at least 155 to 165 pounds.

Perform each workout once a week. If you feel recovered after 5 days you may hit it again. Do not run more than one specialization program at a time. No exceptions. If you are eager to try more than one of these workouts, cycle them every 6 weeks in a manner like this:

  • Weeks 1 to 6 – Chest workout
  • Weeks 7 to 12 – Back workout
  • Weeks 13 to 18 – Leg workout
  • Weeks 19 to 24 – Shoulder workout
  • Weeks 25 to 30 – Arms workout

You are going to be sore. Real sore. Make sure to stay hydrated, take your BCAAs, and follow the eating guidelines at the end of this article. Under no circumstances should you attempt this workout during a cutting diet.

It’s time to build.

Bodybuilder

Workout Structure and Guidelines

Each workout will consist at at least seven exercises. The arm workouts will feature eight exercises. Both the arm and leg workout target two muscle groups.

Don’t go “too light” on any of the listed exercises. You want to push yourself. Add weight when possible, but not at the expense of form. These workouts are tough enough. If you add in awful form, you’ll likely beat yourself up a bit too much.

For chest, shoulders, and back, your workout structure will be:

  • Major compound movement, 5 sets x 10 reps – 50 total reps.
  • Secondary compound movement, 5 sets x 10 reps – 50 total reps.
  • Bodyweight movement, 100 total reps rest-pause style. Simply get to 100 reps as quickly as possible using any combination of sets and reps. – 100 total reps.
  • Superset, 5 sets x 10 reps using 2 exercises – 100 total reps.
  • Machine exercise, 5 sets x 20 reps – 100 total reps.
  • Isolation or machine exercise, 5 sets x 20 reps – 100 total reps.

500 Rep Chest Workout for Mass

Chest Specialization Workout
500 Rep Workout For Mass
Exercise Sets Reps
Bench Press  5  10
Incline Dumbbell Bench Press  5  10
Push Ups – Rest-Pause  1  100
Superset – Low Cable Crossovers  5  10
Superset – Dumbbell Flyes  5  10
Machine Chest Press  5  20
Pec Dec  5  20

500 Rep Back Workout for Mass

Back Specialization Workout
500 Rep Workout For Mass
Exercise Sets Reps
Deadlifts  5  10
Dumbbell Rows  5  10
Pull Ups or Inverted Rows – Rest-Pause  1  100
Superset – Straight Arm Lat Pull Down  5  10
Superset – Lat Pull Downs  5  10
Seated Cable Rows  5  20
T-Bar Rows  5  20

500 Rep Shoulder Workout for Mass

Shoulder Specialization Workout
500 Rep Workout For Mass
Exercise Sets Reps
Military Press  5  10
Seated Overhead Dumbbell Press  5  10
Pike Push Ups – Rest-Pause  1  100
Superset – Side Lateral Raise  5  10
Superset – Dumbbell Upright Rows  5  10
Face Pulls  5  20
Machine Shoulder Press  5  20

500 Rep Leg Workout for Mass

Leg Specialization Workout
500 Rep Workout For Mass
Exercise Sets Reps
Squats  5  10
Dumbbell Romanian Deadlifts  5  10
Leg Extensions – Rest-Pause  1  100
Superset – High Box Step Ups – Rest-Pause  5  10
Superset – Leg Curls  5  10
Leg Press  5  20
Reverse Hack Squats  5  20

500 Rep Arm Workout for Mass

Arm Specialization Workout
500 Rep Workout For Mass
Exercise Sets Reps
Close Grip Bench Press  5  10
Reverse Grip Lat Pull Down  5  10
Superset – Two Arm Lying Dumbbell Extensions  5  10
Superset – Dumbbell Curls  5  10
French Press  1  50
Hammer Curls – Rest-Pause  1  50
Cable Triceps Extensions  5  20
Machine Curls  5  20
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.