Project Mass is the IDEAL workout program for the people that don’t have 5 hours to spend in the gym every day. Each workout is roughly 60 minutes and doesn’t have you doing a ton of extra work. I wrote the Project Mass review because I realized not everybody has the time to be at the gym for 2-3 hours a day! Some people have kids, work, school, and just need to get in and get out.
Project Mass Review – Does It Provide Results?
The first thing you probably thought clicking this project mass review was: “Tommy, is this program going to give any results?”.
Yes! In fact, project mass is very similar to a lot of other programs, such as Arnold’s Blueprint to Mass.
It features the ‘core’ lifts of bodybuilding. This includes squats, bench press, deadlifts, barbell rows, and pull-ups.
This program is also called, “Dr. Jacob Wilson’s 14-Week Muscle-Building Trainer”- if you like technicalities.
What I like most about this program is the emphasis on cardio. While not everybody likes doing cardio, the program finds a good compromise.
In Project Mass, you’ll find that you only have to do a 30-minute cardio session roughly twice a week. This is on your rest day and this means you won’t have to work too hard.
For future reference in this Project Mass review, I recommend the program but I don’t think its the best.
I think if you have the time to workout 2 hours a day and want to maximize your gains- you’re better off with Arnold’s Blueprint.
But as I mentioned earlier, this program will get results- especially if you have a super busy life.
What Results Can I Expect To See?
This program will be more than enough to provide guaranteed results.
You can actually use this program to get an incredible physique. A physique like Arnold Schwarzenegger or Rich Piana.
Many “crossfit” or “bodyweight” programs simply don’t produce great results.
The only program I really think can produce a decent physique is Convict Conditioning. But even that has its clear limits as being more or less ‘prison jacked’ and not ‘Mt. Olympia’.
This project mass review isn’t biased. It can get you to a huge Mt.Olympia physique.
Ultimately, this is one of the better programs out there- and for good reason. There is a secret in this workout program.
Why Does Project Mass Work?
One of the key parts of this program is that when you get to the gym, you have no time to ‘joke around’, you gotta get after it!
Basically you’re going to have 3 minutes to do every exercise. Every 3 minutes you’re onto the next set, and eventually the next exercise.
In fact, this workout program is what many bodybuilders used to get big back in the day.
The only difference between Project Mass and say a “mt Olympia program” is:
- Any “accessory work” is shaved off. Only the main compounds are left to save time.
- This means no ab work, no forearm work, no extra ‘tiny muscle building’ exercises.
- Time constraints.
- Many ‘big programs’ want you in the gym for 2-3 hours a day. This is limiting that to 1 hour a day.
- Bulking program
- This is NOT a program for losing weight, this is a program to growing muscle.
The key in this program ultimately is making you get a ton of work done in a short amount of time.
This isn’t a program for 5-7 minute rest breaks to try and hit crazy high lift numbers. You aren’t going to be pulling a me and doing 5×5 sets of squat, then trying to hit a new max the same day.
The program simply doesn’t give the time for that.
You can max out every now and then- but it is focused purely on growing muscle- not looking cool to your friends or boosting numbers.
But, is that a bad thing? You’re a busy person, you want to get in and out of the gym as fast as you can and grow some muscle and be healthy.
This program isn’t bad for pushing away from the ‘ego’ part of lifting. In fact, I’d say it might be better.
Project Mass Review – Workouts
As I had mentioned earlier, you will be doing some workouts that are fairly tough. The program revolves around a leg, chest, arms, cardio 4-day sequence.
So, you start with legs on the first day, next day you go to chest, next day arms, then your next day is the 30-minute cardio day. Then you reset and start at legs again.
The interesting part of this program is that it alternates twice a week of heavy/light lifting.
This maximizes your ‘strength’ and ‘hypertrophy’ growth of the muscle. Which ends up giving you a fairly well-rounded physique.
To make this a little simpler to understand:
- Hypertrophy muscles are like the ones you think of when you see a ‘ripped’ person. Someone who may weigh less and have incredible muscle definition. Think of the famous bodybuilder, zyzz.
- The big ‘strength’ muscles are like the HUGE muscles you see Arnold Schwarzenegger rocking or Rich Piana.
Having a program that focuses on a mix of these can make you look amazing. Instead of looking ‘too huge’ or ‘too skinny’ you get a really well-rounded physique that looks incredible.
That’s part of the reason I wrote this project mass review. I think many people are looking for a well-rounded physique with a mix of strength and hypertrophy.
Day 1 – Legs
- Barbell Squat, 3 reps / 4 sets [Heavier sets, make sure you can only reach 4-5 reps]
- Barbell Deadlift, 3 reps / 4 sets [Heavier sets]
- Leg Press, 3 reps / 4 sets [Heavier sets]
- Barbell Romanian Deadlift, 3 reps / 4 sets [Heavier sets]
Day 2 – Chest
- Barbell Bench Press, 3 reps / 4 sets [Heavier sets]
- Incline Bench Press, 3 reps / 4 sets [Heavier sets]
- Standing Military Press/Strict Overhead Press, 3 reps / 4 sets [Heavier sets]
- Barbell Close-Grip Bench Press, 3 reps / 4 sets [Heavier sets]
Day 3 – Back/Arms
- Barbell Bent-Over Row, 3 reps / 4 sets [Heavier sets]
- Pull-Ups, 3 reps / 4 sets [Heavier sets, try to add weight to the belt if you can]
- Barbell Curl, 3 reps / 4 sets [Heavier sets]
- Barbell Shrug, 3 reps / 4 sets [Heavier sets]
Day 4 – Cardio Day
- Indoor Cycling, 30 minutes. You can also do something like a run for 30 minutes, swimming for 30 minutes, etc. As long as its’ boosting your heart rate into your target cardio zone.
Day 5 – Hypertrophy Legs
- Barbell Squat, 10 reps of 4 sets [Lighter weight, but try to make sure you can only do 10-11 reps]
- Leg Extensions, 10 reps of 4 sets [Lighter weight]
- Hyperextensions, 10 reps of 4 sets [Lighter weight]
- Leg Press, 10 reps of 4 sets [Lighter weight]
- Lying Leg Curls, 10 reps of 4 sets [Lighter weight]
- Seated Calf Raise, 10 reps of 4 sets [Lighter weight]
- Calf Press on The Leg Press , 10 reps of 4 sets [Lighter weight][This is pretty tough]
Day 6- Hypertrophy Chest
- Dumbbell Chest Press, 10 reps of 4 sets [Lighter weight]
- Barbell Incline Bench Press, 10 reps of 4 sets [Lighter weight]
- Dumbbell Shoulder Press, 10 reps of 4 sets [Lighter weight]
- Dumbbell Lateral Raise, 10 reps of 4 sets [Lighter weight]
- Triceps Extension, 10 reps of 4 sets [Lighter weight]
- Cable Tricep Extensions, 10 reps of 4 sets [Lighter weight]
Day 7 – Hypertrophy Back + Arms
- Pull-Ups, 10 reps of 4 sets [Lighter weight]
- Cable Rows, 10 reps of 4 sets [Lighter weight]
- Wide Grip Lat Pulldown, 10 reps of 4 sets [Lighter weight]
- Dumbbell One Arm Back Row , 10 reps of 4 sets [Lighter weight]
- Dumbbell Bicep Row, 10 reps of 4 sets [Lighter weight]
- Cable Standing Curl, 10 reps of 4 sets [Lighter weight]
Day 8 – Cardio
- You know the drill, get after it in the 30-minute cardio jam.
- Is cardio getting rough? Here’s a quiz to determine if you have shin splints or a stress fracture!
Breakdown of Project Mass Exercises
Looking at the project mass exercises above, you probably can see that this is a fairly rigorous program.
This isn’t something ‘easy’- and will likely require a lot of time learning, resting, and eating to overcome.
But, that means that it is working! Look at that in a good way. If this workout program is making you sore every day, pushing you to your limits, you KNOW there will be muscle growth.
The idea of this workout sequence is simple:
In the first half of the ‘cycle’, you’re going to be targeting your big strength muscles. This will be increasing the amount of weight you can lift, and be focusing on making you look ‘HUGE’.
The second half of the cycle is targeting the ‘hypertrophy’ muscles if you want to call it that. The idea here is to look ‘shredded’.
All in all, this is a really balanced program for those looking to get a great physique.
This is NOT a program for those that want to be powerlifters. This is NOT a program for those that just want to be ‘skinny ripped’
Downsides of Project Mass
There are a few downsides to project mass. I figured I should include it in this project mass review to prime you for any downfalls you may encounter on this program.
This is a limited program. There isn’t really ‘much’ to it. Sure, you get all your essential lifts in and whatnot, but other than that, you’re on your own.
If you want to get shredded abs, bigger forearms/what not, you’ll have to do the research on your own.
This also means you may experience some muscle groups falling behind. For instance, if you don’t do a separate ab workout, you may find your core will be lacking compared to the rest of your body.
This program while it gives much room for expansion, leaves newer bodybuilders in the dark in terms of accessory work that older bodybuilders know by heart.
Doesn’t Maximize Your Muscle Gains
While this program definitely will be putting on some serious muscle, it will fall short compared to many other muscle building programs out there.
This seems small in comparison, however, it’s very important. Those that are interested in competing in bodybuilding or powerlifting should seek out another program.
Preparation For Project Mass
If you’ve read this project mass review and decided you may want to give this program a try, here’s my preparation guide!
- Start bulking the day before you start Project Mass.
- This is a program for bulking and putting on muscle. Start bulking the day before to make sure you have the energy for the next workout day.
- Start your morning off with an alright breakfast and pre-workout.
- I recommend having a Chobani Flip, as it is 200 calories, high protein, and doesn’t feel rough on the stomach before your workout.
- Get in the gym and start the program. Keep up the pace of one exercise every 3 minutes!
- Try blasting some tunes to help you stay motivated!
- Head out of the gym and eat a lot of food. Reach your bulking calorie goals.
- Sleep for at least 8 hours.
- Rinse and repeat.
This program is very simple to get started with and doesn’t require anything complicated.
So follow my advice above to get started and make sure you’re killing that workout!
Diet for The Project Mass Review
If you’re looking for a good diet plan for project mass- look no further.
So, the goal here is that you need to gain weight to gain muscle. Typically around .5 lbs-1 lbs a week.
Eat around 500 calories above your TDEE, use the MyFitnessPal app on your phone to help figure this out. (If you aren’t gaining weight after checking regularly on the scale, up the calories)
Now ideally you want to eat healthy as you can, but don’t think you can’t splurge here or there.
Make sure you’re getting about .7g/bodyweight lb of protein. So if you weigh 150lbs, you would be getting roughly 110-120g of protein a day.
After you reach that protein goal, the rest can really just be whatever you want.
I do recommend having a multivitamin and having regular calcium, zinc, and vitamin D, as all of those minerals are proven to boost testosterone, improve mood, and fight infection.
Sleep Schedule in Project Mass
I’m a huge fan of Jocko’s Podcast- except for one thing. He barely sleeps.
4-6 hours a day is what he gets, and he takes a few naps here or there. But overall, I think that’s actually very detrimental.
For many new bodybuilders, especially people like you reading this project mass review, you should be sleeping 8 hours MINIMUM every night.
There are tons of scientific studies showing why sleep is important for growing muscle.
You Can Test If Sleep Matters After a Workout Yourself!
Look- and sorry if I’m being bold or brash here- but you can actually test the theory here that you NEED 8 hours of sleep a night after a workout.
“Well, Tommy, how can I do this science experiment?”
Easy. Do a workout of project mass, work really hard, give it your 100%, then try to sleep 4 hours.
Yeah. Sounds like you’re just going to be tired, right? Wrong. You will want to sleep.
Sleep will be the only thing you crave. You will be so sore, every muscle will ache, everything in you will want to hit that snooze button and go back to sleep.
How To Use Sleep To Recover
Here’s something that may be new to some of you. If you don’t like sleep, start getting used to it.
So here’s whats going to happen. You sleep 8 hours, you ate a ton of protein the day before, but you’re still going to be incredibly fatigued and sore.
Eat that protein bar, and go back to sleep. You’ll probably be tired enough for it anyways. And keep a water bottle near, you’ll thank me later.
Then sleep that extra 2-4 hours. You’ll probably feel 100x better and less sore.
This is because a lot of that protein you just ate went straight to the muscles and started repairing them more in your sleep state.
This is a KEY part of any workout program.
Remember. You go to the gym to break down the muscle. You sleep to grow them.
Should I Try Project Mass?
After all of this, you may still be confused and asking, should I try project mass?
Most of the time, yes. This program is ideal if you have an incredibly busy schedule.
Which I get- trust me, I run multiple businesses, have tons of volunteer things, college, etc. Sometimes, getting into the gym is harder than it seems.
I recommend giving project mass a try if you fit into that category.
Ultimately, it’s not a bad program. No matter what you’re going to see incredible results that make you happy. Just make sure to diet right!
Project mass is a great program for any bodybuilder, new or advanced-which is why I wrote this project mass review.
This is perfect for the time-constrained bodybuilder, but for the bodybuilder or powerlifter that wants to compete, I recommend they try a more rigorous program!