Tired of spending hours in the gym and not seeing the results you want? Give the Fast Mass program a try; it’s a superset workout designed to get you pumped and closer to your goals!
WORKOUT SUMMARY
Main Goal：Build Muscle
Workout Type：Split
Training Level：Intermediate
Program Duration：8 weeks
Days Per Week：4
Time Per Workout：20–30 minutes
Equipment Required：Barbell, Cables, Dumbbells, Machines
Target Gender：Male & Female
Recommended Supps：ISO100, Amino Pro, PRE WO
Achieving your fitness goals shouldn’t mean sacrificing hours every day, especially with your busy schedule filled with work, school, and life’s demands. That’s where the Quick Pump workout comes in — designed to maximize results in minimal time.
At Muscle & Strength, we understand the value of efficiency. The Fast Mass program is a personal favorite for its ability to deliver effective workouts under 30 minutes. It’s perfect for those who want to hit the gym, smash their workout, and get on with their day while reaping the benefits of a fit lifestyle.
Get ready to experience pump-inducing sessions that propel you toward your fitness aspirations without eating up your precious time. Let’s dive in and revolutionize your workout routine!
Subscribe us, Check out our free mass muscle course for help with muscle building!
Why Should I Perform The Fast Mass Program?
The Quick Results Workout Plan is ideal for individuals seeking exceptional results in a limited timeframe. Time is a precious commodity, especially with our busy schedules. This program lets you dedicate just 2 hours to the gym across a 4-day split with 30-minute workouts.
Understanding the principles behind the Fast Mass program is crucial for maximizing your workout efficiency. This program centers around a well-known yet often misinterpreted intensity method called supersets. In simple terms, a superset merges two sets of exercises (targeting opposing muscle groups) into a single continuous set, performed back-to-back without rest.
Utilizing the superset technique enables us to accomplish more work in less time. It also facilitates targeting multiple muscle groups in a single weightlifting session with a tempo that engages the cardio-respiratory system.
In this program, we strategically train each muscle group twice a week using hypertrophy rep ranges, ensuring substantial gains in lean muscle mass. Before delving into the workout details and charts, it’s essential to grasp the fundamentals of what defines a superset.Understanding the principles behind the Fast Mass program is crucial for maximizing your workout efficiency. This program centers around a well-known yet often misinterpreted intensity method called supersets. In simple terms, a superset merges two sets of exercises (targeting opposing muscle groups) into a single continuous set, performed back-to-back without rest.
Utilizing the superset technique enables us to accomplish more work in less time. It also facilitates targeting multiple muscle groups in a single weightlifting session with a tempo that engages the cardio-respiratory system.
In this program, we strategically train each muscle group twice a week using hypertrophy rep ranges, ensuring substantial gains in lean muscle mass. Before delving into the workout details and charts, it’s essential to grasp the fundamentals of what defines a superset.
Why Are Supersets so Great?
Exploring the effectiveness of supersets sheds light on their significance in maximizing workout productivity. By incorporating supersets into your routine, you can achieve a higher volume of work within a shorter timeframe.
It’s important to note the distinction between true supersets and compound sets. While supersets engage opposing muscle groups, compound sets target the same muscle group. The Fast Mass program primarily consists of supersets, with occasional integration of compound sets to allow ample recovery time for each muscle group.
Supersets are particularly beneficial for individuals with limited time for workouts, such as during a lunch break. They efficiently shock and stimulate muscles. Personal preference may dictate the use of compound sets, especially for larger muscle groups or during cutting phases. However, the extended time under tension in compound sets may compromise form and increase the risk of injury.
In contrast, traditional supersets involving opposing muscle groups, like back and chest, minimize the risk of form breakdown. While cardiovascular conditioning may initially pose a challenge, consistent implementation of this workout can enhance long-term fitness goals.
Exploring The Fast Mass Workout
The Fast Mass program offers an efficient 4-day split regimen centered around supersets, designed to maximize muscle growth while minimizing time spent in the gym. Each superset consists of two exercises performed back-to-back, followed by a brief rest period of 45–90 seconds.
To optimize efficiency and prevent equipment hogging, the program ensures minimal equipment usage, making it suitable for both commercial and home gym settings. Day 1 focuses on legs and shoulders, incorporating exercises like dumbbell Romanian deadlifts and leg extensions paired with lateral raises.
For Day 2, various muscle groups are targeted, starting with dumbbell bench press and pullovers for the chest and lats, followed by incline dumbbell presses and chest-supported dumbbell rows. Arm isolation exercises such as EZ bar curls and skullcrushers are supersetted to conclude the workout.
Day 4 introduces the second leg session of the week, featuring compound sets like goblet squats paired with lunges and machine-based leg extensions combined with leg curls. Calf work is incorporated with seated and standing calf raises.
On Day 5, the focus shifts to the upper body, beginning with standing dumbbell military presses and bent-over dumbbell rows. Cable lat pulldowns are supersetted with pushups, followed by alternating dumbbell hammer curls and overhead tricep extensions for an intense arm pump.
Off days include 20–40 minutes of active recovery through walking, promoting muscle loosening and increased blood flow for optimal muscle repair. Additional core workouts may be incorporated as desired, although the program’s intensity provides ample stimulation for core muscles.
Overall, The Fast Mass Workout offers a time-efficient approach to building lean muscle mass, making it ideal for individuals with busy schedules seeking effective results.
Day 1: Upper Body Focus
Barbell Bench Press — 4 sets x 8–12 reps
Bent-Over Barbell Rows — 4 sets x 8–12 reps
Seated Dumbbell Shoulder Press — 3 sets x 8–12 reps
Pull-Ups or Lat Pulldowns — 3 sets x 8–12 reps
Barbell Bicep Curls — 3 sets x 10–12 reps
Skull Crushers — 3 sets x 10–12 reps
Day 2: Lower Body Focus
Deadlifts — 4 sets x 8–12 reps
Leg Press — 4 sets x 8–12 reps
Lunges (Dumbbell or Barbell) — 3 sets x 8–12 reps per leg
Leg Curls — 3 sets x 8–12 reps
Standing Calf Raises — 4 sets x 12–15 reps
Seated Calf Raises — 4 sets x 12–15 reps
Day 3: Rest or Light Cardio (20–40 minutes walking)
Day 4: Push-Pull Focus
Dumbbell Chest Flyes — 4 sets x 10–12 reps
Cable Rows — 4 sets x 10–12 reps
Incline Dumbbell Press — 3 sets x 8–12 reps
Lat Pulldowns — 3 sets x 8–12 reps
Hammer Curls — 3 sets x 10–12 reps
Tricep Dips — 3 sets x 10–12 reps
Day 5 & 6: Rest or Light Cardio (20–40 minutes walking)
In conclusion, the structured approach of the Fast Mass Program, with its emphasis on supersets, offers an efficient way to engage in a wide range of exercises while targeting multiple muscle groups in a concise timeframe.
This program is ideal for individuals seeking to build lean muscle mass effectively, especially those with time constraints limiting their gym sessions to around 30 minutes. The strategic use of supersets optimizes workout intensity and time efficiency, making it a valuable tool for achieving muscle-building goals within a busy schedule.
By committing to the Fast Mass Program, you not only streamline your workouts but also ensure that you make significant progress towards your fitness objectives without compromising on effectiveness or results.
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