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Jim Stoppani, PhD jimstoppani.com

Down And Up Mass Program (weeks 1-4)

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This is the first four weeks of the Down And Up Mass program. Be sure to read the Down And Up Mass Program

article in my Training section of the site for the details on each workout. Remember in weeks 1 and 3 you will do a

rest-pause/drop set on the last set of each exercise.

Week 1

Day 1

Exercise Sets Reps Muscle Group

Bench Press 2 9-11 Chest

Reverse-Grip Bench Press 2 9-11 Chest

Incline Dumbbell Press 2 9-11 Chest

Dumbbell Flye 2 9-11 Chest

Cable Crossover (High Pulley) 2 9-11 Chest

Close-Grip Bench Press 2 9-11 Triceps

Dumbbell Overhead Triceps Extension Both Arms 2 9-11 Arms

Lying Triceps Extension 2 9-11 Triceps

Triceps Pressdown 2 9-11 Triceps

Dumbbell Triceps Kickback 2 9-11 Triceps

Smith Machine Hip Thrust 2 9-11 Abs

Smith Machine Crunch 2 9-11 Abs

Standing Cable Oblique Push Down 2 9-11 Abs

Day 2

Exercise Sets Reps Muscle Group

Deadlift 2 9-11 Whole Body

Bent-Over Barbell Row 2 9-11 Back

Seated Cable Row (Close) 2 9-11 Back

Wide-Grip Lat Pulldowns 2 9-11 Back

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Reverse-Grip Lat Pulldown 2 9-11 Back

Straight-Arm Pulldown 2 9-11 Back

Barbell Curl 2 9-11 Arms

Incline Dumbbell Curl 2 9-11 Arms

High Cable Curl 2 9-11 Arms

Prone Incline Dumbbell Curl 2 9-11 Arms

Hammer Curl 2 9-11 Arms

Barbell Wrist Curl 2 9-11 Forearms

Barbell Reverse Wrist Curl 2 9-11 Forearms

Standing Calf Raise 2 9-11 Legs

Seated Calf Raise 2 9-11 Legs

Cable Toe Raise 2 9-11 Calves

Day 3

Exercise Sets Reps Muscle Group

Barbell Shoulder Press 2 9-11 Shoulders

Seated Dumbbell Shoulder Press 2 9-11 Shoulders

Smith Machine Upright Row 2 9-11 Shoulders

Dumbbell Lateral Raise 2 9-11 Shoulders

Face Pull 2 9-11 Shoulders

Barbell Shrug 2 9-11 Traps

Behind-The-Back Barbell Shrug 2 9-11 Traps

Straight-Arm Pushdown 2 9-11 Traps

Cable External Rotation 2 9-11 Shoulders

Cable Internal Rotation 2 9-11 Shoulders

Hanging Leg Raise 2 9-11 Abs

Standing Cable Crunch 2 9-11 Abs

Cable Woodchopper 2 9-11 Abs

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Day 4

Exercise Sets Reps Muscle Group

Squat 2 9-11 Legs

Front Squat 2 9-11 Legs

Leg Press 2 9-11 Legs

Leg Extension 2 9-11 Legs

Walking Lunge 2 9-11 Legs

Romanian Deadlift 2 9-11 Legs

Lying Leg Curl 2 9-11 Legs

Seated Calf Raise 2 9-11 Legs

Standing Calf Raise 2 9-11 Legs

Cable Toe Raise 2 9-11 Calves

Week 2

Day 1

Exercise Sets Reps Muscle Group

Cable Crossover (High Pulley) 3 12-15 Chest

Cable Crossover (Low Pulley) 3 12-15 Chest

Incline Dumbbell Flye 3 12-15 Chest

Dumbbell Bench Press 3 12-15 Chest

Bench Press 3 12-15 Chest

Dumbbell Triceps Kickback 3 12-15 Triceps

Triceps Pressdown 2 12-15 Triceps

Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps

Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps

Close-Grip Bench Press 3 12-15 Triceps

Hanging Leg Raise 3 12-15 Abs

Decline Crunch 3 12-15 Abs

Side Plank Reach Through 2 to failure Abs

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Day 2

Exercise Sets Reps Muscle Group

Deadlift 3 12-15 Whole Body

Straight-Arm Pulldown 3 12-15 Back

Wide-Grip Lat Pulldowns 3 12-15 Back

Standing Lat Pulldown 3 12-15 Back

One-Arm Seated Cable Row 3 12-15 Back

Bent-Over Barbell Row 3 12-15 Back

Prone Incline Dumbbell Curl 3 12-15 Arms

Behind-The-Back Cable Curl 3 12-15 Arms

Preacher Curl (Also can Use EZ bar) 3 12-15 Arms

Barbell Curl 3 12-15 Arms

Rope Cable Hammer Curl 2 12-15 Arms

Barbell Wrist Curl 2 12-15 Forearms

Barbell Reverse Wrist Curl 2 12-15 Forearms

Standing Calf Raise 3 12-15 Legs

Seated Calf Raise 3 12-15 Legs

Cable Toe Raise 2 12-15 Calves

Day 3

Exercise Sets Reps Muscle Group

Lying Cable Rear Delt Flye 3 12-15 Shoulders

Cable Lateral Raise 3 12-15 Shoulders

Cable Front Raise 3 12-15 Shoulders

Standing Dumbbell Shoulder Press Alternating Arms 3 12-15 Shoulders

Barbell Shoulder Press 3 12-15 Shoulders

Dumbbell Shrug 2 12-15 Traps

Barbell Shrug 3 12-15 Traps

Straight-Arm Pushdown 2 12-15 Traps

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Cable Internal Rotation 2 12-15 Shoulders

Cable External Rotation 2 12-15 Shoulders

Cable Crunch 3 12-15 Abs

Dumbbell Side Bend 2 12-15 Abs

Day 4

Exercise Sets Reps Muscle Group

Leg Extension 3 12-15 Legs

One-Leg Leg Press 3 12-15 Legs

Front Squat 3 12-15 Legs

Squat 3 12-15 Legs

Lying Leg Curl 3 12-15 Legs

Walking Lunge 3 12-15 Legs

Romanian Deadlift 3 12-15 Legs

Seated Calf Raise 3 12-15 Legs

Standing Calf Raise 3 12-15 Legs

Cable Toe Raise 2 12-15 Calves

Week 3

Day 1

Exercise Sets Reps Muscle Group

Bench Press 2 6-8 Chest

Reverse-Grip Bench Press 2 6-8 Chest

Incline Dumbbell Press 2 6-8 Chest

Dumbbell Flye 2 6-8 Chest

Cable Crossover (High Pulley) 2 6-8 Chest

Close-Grip Bench Press 2 6-8 Triceps

Dumbbell Overhead Triceps Extension Both Arms 2 6-8 Arms

Lying Triceps Extension 2 6-8 Triceps

Triceps Pressdown 2 6-8 Triceps

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Dumbbell Triceps Kickback 2 6-8 Triceps

Smith Machine Hip Thrust 2 6-8 Abs

Smith Machine Crunch 2 6-8 Abs

Standing Cable Oblique Push Down 2 6-8 Abs

Day 2

Exercise Sets Reps Muscle Group

Deadlift 2 6-8 Whole Body

Bent-Over Barbell Row 2 6-8 Back

Seated Cable Row (Close) 2 6-8 Back

Wide-Grip Lat Pulldowns 2 6-8 Back

Reverse-Grip Lat Pulldown 2 6-8 Back

Straight-Arm Pulldown 2 6-8 Back

Barbell Curl 2 6-8 Arms

Incline Dumbbell Curl 2 6-8 Arms

High Cable Curl 2 6-8 Arms

Prone Incline Dumbbell Curl 2 6-8 Arms

Hammer Curl 2 6-8 Arms

Barbell Wrist Curl 2 6-8 Forearms

Barbell Reverse Wrist Curl 2 6-8 Forearms

Standing Calf Raise 2 6-8 Legs

Seated Calf Raise 2 6-8 Legs

Cable Toe Raise 2 6-8 Calves

Day 3

Exercise Sets Reps Muscle Group

Barbell Shoulder Press 2 6-8 Shoulders

Seated Dumbbell Shoulder Press 2 6-8 Shoulders

Smith Machine Upright Row 2 6-8 Shoulders

Dumbbell Lateral Raise 2 6-8 Shoulders

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Face Pull 2 6-8 Shoulders

Barbell Shrug 2 6-8 Traps

Behind-The-Back Barbell Shrug 2 6-8 Traps

Straight-Arm Pushdown 2 6-8 Traps

Cable External Rotation 2 6-8 Shoulders

Cable Internal Rotation 2 6-8 Shoulders

Smith Machine Hip Thrust 2 6-8 Abs

Machine Crunch 2 6-8 Abs

Plank 2 to failure Abs

Day 4

Exercise Sets Reps Muscle Group

Squat 2 6-8 Legs

Front Squat 2 6-8 Legs

Leg Press 2 6-8 Legs

Leg Extension 2 6-8 Legs

Walking Lunge 2 6-8 Legs

Romanian Deadlift 2 6-8 Legs

Lying Leg Curl 2 6-8 Legs

Seated Calf Raise 2 6-8 Legs

Leg Press Calf Raise 2 6-8 Calves

Cable Toe Raise 2 6-8 Calves

Week 4

Day 1

Exercise Sets Reps Muscle Group

Cable Crossover (High Pulley) 3 16-20 Chest

Cable Crossover (Low Pulley) 3 16-20 Chest

Incline Dumbbell Flye 3 16-20 Chest

Dumbbell Bench Press 3 16-20 Chest

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Bench Press 3 16-20 Chest

Dumbbell Triceps Kickback 3 16-20 Triceps

Triceps Pressdown 2 16-20 Triceps

Lying Cable Triceps Extensions (Bench) 3 16-20 Triceps

Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps

Close-Grip Bench Press 3 16-20 Triceps

Hip Thrust 3 16-20 Abs

Crunch 3 16-20 Abs

Day 2

Exercise Sets Reps Muscle Group

Deadlift 3 16-20 Whole Body

Straight-Arm Pulldown 3 16-20 Back

Wide-Grip Lat Pulldowns 3 16-20 Back

Standing Lat Pulldown 3 16-20 Back

One-Arm Seated Cable Row 3 16-20 Back

Bent-Over Barbell Row 3 16-20 Back

Prone Incline Dumbbell Curl 3 16-20 Arms

Behind-The-Back Cable Curl 3 16-20 Arms

Preacher Curl (Also can Use EZ bar) 3 16-20 Arms

Barbell Curl 3 16-20 Arms

Rope Cable Hammer Curl 2 16-20 Arms

Barbell Wrist Curl 2 16-20 Forearms

Barbell Reverse Wrist Curl 2 16-20 Forearms

Standing Calf Raise 3 16-20 Legs

Seated Calf Raise 3 16-20 Legs

Cable Toe Raise 2 16-20 Calves

Day 3

Exercise Sets Reps Muscle Group

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Lying Cable Rear Delt Raise 3 16-20 Shoulders

Cable Lateral Raise 3 16-20 Shoulders

Cable Front Raise 3 16-20 Shoulders

Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders

Barbell Shoulder Press 3 16-20 Shoulders

Dumbbell Shrug 2 16-20 Traps

Barbell Shrug 3 16-20 Traps

Straight-Arm Pushdown 2 16-20 Traps

Cable Internal Rotation 2 16-20 Shoulders

Cable External Rotation 2 16-20 Shoulders

Hip Thrust 3 16-20 Abs

Cable Crunch 3 16-20 Abs

Oblique Crunch 2 16-20 Abs

Day 4

Exercise Sets Reps Muscle Group

Leg Extension 3 16-20 Legs

One-Leg Leg Press 3 16-20 Legs

Front Squat 3 16-20 Legs

Squat 3 16-20 Legs

Lying Leg Curl 3 16-20 Legs

Walking Lunge 3 16-20 Legs

Romanian Deadlift 3 16-20 Legs

Seated Calf Raise 3 16-20 Legs

Standing Calf Raise 3 16-20 Legs

Cable Toe Raise 2 16-20 Calves

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