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These cycles focus specifically on adding mass and muscle, predominately to the upper body. Expect to find supersets combining upper body push/pull movements with lower body power movements. As with any attempt at mass gain, the amount you eat is almost equally as important as the training itself.


  • 4 weeks, 4 sessions per week
  • Upper-body only. Alternates push and pull days utilizing classic lifts.


  • 4 weeks, 5 sessions per week
  • Upper body size and lower body power supersets
  • Adds additional training days to maintain endurance and work capacity.