Mass Made Simple Lite Variation

14:00 Gym

Push focus

Warmup

Double Clean and Press 3x5

RDL 10

Poliquin steps 3x12

Tib raises 3x12

Pull ups 25

Machine Row 5x5 

Machine Bench Press  3x5

Barbell Curl  2x5,10

Mass Made Simple Lite Variation

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Singe leg extension 3x12

RDL 20

Pull ups 12

Machine Row 3x5 

Machine Bench Press  5x5*

Barbell Curl  2x5,10

I've had to alter the workout as I inured my knee. I think the volume of high bar squats was one of the contributing issues No squats or farmer's walks for a while

* The bench was unusually busy.

Mass Made Simple Lite

17:30 University Gym

Push focus

Warmup

Double Clean and Press 3x5

Squats 3x5

RDL 20

Pull ups 12

Machine Row 3x5 

Dunbbell Bench Press  5x5*

Dumbell Curl  3x5*

*The gym was very busy so I finished in my hotel gym

Mass Made Simple Lite

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

RDL 10

Pull ups 12

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  2x5,10

Farmer's walk 28Kg kettlebells

Mass Made Simple Lite

08:15 Gym

Warmup

Double Clean and Press 3x5

Back Squat 2x5

Tonic Straight Legged Deadlift 20

Pull ups 13,9,3 =25

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

The volume of squats were aggravating my knee, so reducing volume and upping weight.

Mass Made Simple Lite

16:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 10,2

Machine Row 3x5 

Bench Press  3x5

Dumbell  Curl  2x5 1x10

Farmer's walk 28Kg kettlebells

Mass Made Simple Lite

09:45 Gym

Push focus

Warmup

Double Clean and Press 5x5

Back Squat 2x10

Tonic Straight Legged Deadlift 20

Pull ups 12,3 = 15reps

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  3x10

Farmer's walk 24Kg kettlebells 2 laps

Stretch

Mass Made Simple Lite

19:15 Gym

Back focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7,5,5 =25reps

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

10:45 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 12

Machine Row 3x5 

Bench Press  3x5

Barbell Curl  2x5 1x10

Farmer's walk 28Kg kettlebells

Mass Made Simple Lite

08:45 Gym

Push focus

Warmup

Double Clean and Press 5x5

Back Squat 2x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7 = 15reps

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  3x10

Farmer's walk 24Kg kettlebells 2 laps

Stretch

Mass Made Simple Lite

08:45Gym

Back focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7,5,5 =25reps

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

09:15 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

09:15 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

16:00 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Based on Dan John's Mass Made Simple Lite program.