1255 Personal Training

Intimate Group Training

1255 Personal Training is dedicated to helping you achieve your fitness and health goals with a 1:1 or small group training session. Call, text or email me to sign up for a FREE complimentary evaluation and training session.
All sessions will be held in Next Level Fitness at the above address.

Mass Gain Day 1

The most important part of mass gain is eating. You MUST eat >4X per day! with protein intake, 1g per pound of body weight. Don't just gain weight, you want to maintain strength to body weight ratio. So if you deadlift is 400# and you're 200# and you gain 10#s your DL should get to 420#.

3X5 WALL SQUAT 

3X10 SQUAT @135#

3X5 GOBLET SQUAT @ 35# 

3X20M LUNGE 

3X20M OH LUNGE @ 10# DB 

3X5 OHS (over head squat) @ 2 X 10# DB

THEN: 

2X (30SEC WORK/30SEC “REST”) SQUAT. “REST” IS IN OH POSITION. 

TWO SETS, REST 2 MINUTES BETWEEN SETS 

THEN: 

WORK UP TO HEAVY BACK SQUAT 

THEN: 

5X3 BACK SQUAT @ 80% 1RM

REST 2-3 MINUTES BETWEEN SETS 

THEN: 

3X (1-6) PULL-UP LADDER 

3X (1-6) PUSH-UP LADDER

THEN: 

10MIN ERG ROW