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Down&Up Week1

The document outlines a 4-week workout program called the Down And Up Mass program created by Jim Stoppani, PhD. Week 1 includes chest, triceps, abs, and back/biceps/forearm workouts with exercises like bench press, triceps extensions, and bent-over rows. Week 2 increases reps and focuses on compound exercises. Week 3 decreases reps and reintroduces rest-pause sets. Week 4 increases reps again with exercises targeting chest, back, shoulders, arms, abs and legs.

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Ignacio García Blanco
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1K views

Down&Up Week1

The document outlines a 4-week workout program called the Down And Up Mass program created by Jim Stoppani, PhD. Week 1 includes chest, triceps, abs, and back/biceps/forearm workouts with exercises like bench press, triceps extensions, and bent-over rows. Week 2 increases reps and focuses on compound exercises. Week 3 decreases reps and reintroduces rest-pause sets. Week 4 increases reps again with exercises targeting chest, back, shoulders, arms, abs and legs.

Uploaded by

Ignacio García Blanco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 10

1/13/14

Workouts : Jim Stoppani, PhD

Jim Stoppani, PhD jimstoppani.com

Down And Up Mass Program (weeks 1-4)


Add To Calendar
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

9-11

Chest

Reverse-Grip Bench Press

9-11

Chest

Incline Dumbbell Press

9-11

Chest

Dumbbell Flye

9-11

Chest

Cable Crossover (High Pulley)

9-11

Chest

Close-Grip Bench Press

9-11

Triceps

Dumbbell Overhead Triceps Extension Both Arms

9-11

Arms

Lying Triceps Extension

9-11

Triceps

Triceps Pressdown

9-11

Triceps

Dumbbell Triceps Kickback

9-11

Triceps

Smith Machine Hip Thrust

9-11

Abs

Smith Machine Crunch

9-11

Abs

Standing Cable Oblique Push Down

9-11

Abs

Day 2
Exercise

Sets

Reps

Muscle Group

Deadlift

9-11

Whole Body

Bent-Over Barbell Row

9-11

Back

Seated Cable Row (Close)

9-11

Back

Wide-Grip Lat Pulldowns

9-11

Back

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Reverse-Grip Lat Pulldown

9-11

Back

Straight-Arm Pulldown

9-11

Back

Barbell Curl

9-11

Arms

Incline Dumbbell Curl

9-11

Arms

High Cable Curl

9-11

Arms

Prone Incline Dumbbell Curl

9-11

Arms

Hammer Curl

9-11

Arms

Barbell Wrist Curl

9-11

Forearms

Barbell Reverse Wrist Curl

9-11

Forearms

Standing Calf Raise

9-11

Legs

Seated Calf Raise

9-11

Legs

Cable Toe Raise

9-11

Calves

Day 3
Exercise

Sets

Reps

Muscle Group

Barbell Shoulder Press

9-11

Shoulders

Seated Dumbbell Shoulder Press

9-11

Shoulders

Smith Machine Upright Row

9-11

Shoulders

Dumbbell Lateral Raise

9-11

Shoulders

Face Pull

9-11

Shoulders

Barbell Shrug

9-11

Traps

Behind-The-Back Barbell Shrug

9-11

Traps

Straight-Arm Pushdown

9-11

Traps

Cable External Rotation

9-11

Shoulders

Cable Internal Rotation

9-11

Shoulders

Hanging Leg Raise

9-11

Abs

Standing Cable Crunch

9-11

Abs

Cable Woodchopper

9-11

Abs

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Day 4
Exercise

Sets

Reps

Muscle Group

Squat

9-11

Legs

Front Squat

9-11

Legs

Leg Press

9-11

Legs

Leg Extension

9-11

Legs

Walking Lunge

9-11

Legs

Romanian Deadlift

9-11

Legs

Lying Leg Curl

9-11

Legs

Seated Calf Raise

9-11

Legs

Standing Calf Raise

9-11

Legs

Cable Toe Raise

9-11

Calves

Week 2
Day 1
Exercise

Sets

Reps

Muscle Group

Cable Crossover (High Pulley)

12-15

Chest

Cable Crossover (Low Pulley)

12-15

Chest

Incline Dumbbell Flye

12-15

Chest

Dumbbell Bench Press

12-15

Chest

Bench Press

12-15

Chest

Dumbbell Triceps Kickback

12-15

Triceps

Triceps Pressdown

12-15

Triceps

Lying Cable Triceps Extensions (Bench)

12-15

Triceps

Overhead Cable Triceps Extension (low pulley)

12-15

Triceps

Close-Grip Bench Press

12-15

Triceps

Hanging Leg Raise

12-15

Abs

Decline Crunch

12-15

Abs

Side Plank Reach Through

to failure

Abs

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Day 2
Exercise

Sets

Reps

Muscle Group

Deadlift

12-15

Whole Body

Straight-Arm Pulldown

12-15

Back

Wide-Grip Lat Pulldowns

12-15

Back

Standing Lat Pulldown

12-15

Back

One-Arm Seated Cable Row

12-15

Back

Bent-Over Barbell Row

12-15

Back

Prone Incline Dumbbell Curl

12-15

Arms

Behind-The-Back Cable Curl

12-15

Arms

Preacher Curl (Also can Use EZ bar)

12-15

Arms

Barbell Curl

12-15

Arms

Rope Cable Hammer Curl

12-15

Arms

Barbell Wrist Curl

12-15

Forearms

Barbell Reverse Wrist Curl

12-15

Forearms

Standing Calf Raise

12-15

Legs

Seated Calf Raise

12-15

Legs

Cable Toe Raise

12-15

Calves

Day 3
Exercise

Sets

Reps

Muscle Group

Lying Cable Rear Delt Flye

12-15

Shoulders

Cable Lateral Raise

12-15

Shoulders

Cable Front Raise

12-15

Shoulders

Standing Dumbbell Shoulder Press Alternating Arms

12-15

Shoulders

Barbell Shoulder Press

12-15

Shoulders

Dumbbell Shrug

12-15

Traps

Barbell Shrug

12-15

Traps

Straight-Arm Pushdown

12-15

Traps

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Cable Internal Rotation

12-15

Shoulders

Cable External Rotation

12-15

Shoulders

Cable Crunch

12-15

Abs

Dumbbell Side Bend

12-15

Abs

Day 4
Exercise

Sets

Reps

Muscle Group

Leg Extension

12-15

Legs

One-Leg Leg Press

12-15

Legs

Front Squat

12-15

Legs

Squat

12-15

Legs

Lying Leg Curl

12-15

Legs

Walking Lunge

12-15

Legs

Romanian Deadlift

12-15

Legs

Seated Calf Raise

12-15

Legs

Standing Calf Raise

12-15

Legs

Cable Toe Raise

12-15

Calves

Week 3
Day 1
Exercise

Sets

Reps

Bench Press

6-8

Chest

Reverse-Grip Bench Press

6-8

Chest

Incline Dumbbell Press

6-8

Chest

Dumbbell Flye

6-8

Chest

Cable Crossover (High Pulley)

6-8

Chest

Close-Grip Bench Press

6-8

Triceps

Dumbbell Overhead Triceps Extension Both Arms

6-8

Arms

Lying Triceps Extension

6-8

Triceps

Triceps Pressdown

6-8

Triceps

www.jimstoppani.com/home/workouts/default-workouts/279

Muscle Group

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Dumbbell Triceps Kickback

6-8

Triceps

Smith Machine Hip Thrust

6-8

Abs

Smith Machine Crunch

6-8

Abs

Standing Cable Oblique Push Down

6-8

Abs

Day 2
Exercise

Sets

Reps

Muscle Group

Deadlift

6-8

Whole Body

Bent-Over Barbell Row

6-8

Back

Seated Cable Row (Close)

6-8

Back

Wide-Grip Lat Pulldowns

6-8

Back

Reverse-Grip Lat Pulldown

6-8

Back

Straight-Arm Pulldown

6-8

Back

Barbell Curl

6-8

Arms

Incline Dumbbell Curl

6-8

Arms

High Cable Curl

6-8

Arms

Prone Incline Dumbbell Curl

6-8

Arms

Hammer Curl

6-8

Arms

Barbell Wrist Curl

6-8

Forearms

Barbell Reverse Wrist Curl

6-8

Forearms

Standing Calf Raise

6-8

Legs

Seated Calf Raise

6-8

Legs

Cable Toe Raise

6-8

Calves

Day 3
Exercise

Sets

Reps

Muscle Group

Barbell Shoulder Press

6-8

Shoulders

Seated Dumbbell Shoulder Press

6-8

Shoulders

Smith Machine Upright Row

6-8

Shoulders

Dumbbell Lateral Raise

6-8

Shoulders

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Face Pull

6-8

Shoulders

Barbell Shrug

6-8

Traps

Behind-The-Back Barbell Shrug

6-8

Traps

Straight-Arm Pushdown

6-8

Traps

Cable External Rotation

6-8

Shoulders

Cable Internal Rotation

6-8

Shoulders

Smith Machine Hip Thrust

6-8

Abs

Machine Crunch

6-8

Abs

Plank

to failure

Abs

Day 4
Exercise

Sets

Reps

Muscle Group

Squat

6-8

Legs

Front Squat

6-8

Legs

Leg Press

6-8

Legs

Leg Extension

6-8

Legs

Walking Lunge

6-8

Legs

Romanian Deadlift

6-8

Legs

Lying Leg Curl

6-8

Legs

Seated Calf Raise

6-8

Legs

Leg Press Calf Raise

6-8

Calves

Cable Toe Raise

6-8

Calves

Week 4
Day 1
Exercise

Sets

Reps

Muscle Group

Cable Crossover (High Pulley)

16-20

Chest

Cable Crossover (Low Pulley)

16-20

Chest

Incline Dumbbell Flye

16-20

Chest

Dumbbell Bench Press

16-20

Chest

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Bench Press

16-20

Chest

Dumbbell Triceps Kickback

16-20

Triceps

Triceps Pressdown

16-20

Triceps

Lying Cable Triceps Extensions (Bench)

16-20

Triceps

Overhead Cable Triceps Extension (low pulley)

16-20

Triceps

Close-Grip Bench Press

16-20

Triceps

Hip Thrust

16-20

Abs

Crunch

16-20

Abs

Day 2
Exercise

Sets

Reps

Muscle Group

Deadlift

16-20

Whole Body

Straight-Arm Pulldown

16-20

Back

Wide-Grip Lat Pulldowns

16-20

Back

Standing Lat Pulldown

16-20

Back

One-Arm Seated Cable Row

16-20

Back

Bent-Over Barbell Row

16-20

Back

Prone Incline Dumbbell Curl

16-20

Arms

Behind-The-Back Cable Curl

16-20

Arms

Preacher Curl (Also can Use EZ bar)

16-20

Arms

Barbell Curl

16-20

Arms

Rope Cable Hammer Curl

16-20

Arms

Barbell Wrist Curl

16-20

Forearms

Barbell Reverse Wrist Curl

16-20

Forearms

Standing Calf Raise

16-20

Legs

Seated Calf Raise

16-20

Legs

Cable Toe Raise

16-20

Calves

Day 3
Exercise
www.jimstoppani.com/home/workouts/default-workouts/279

Sets

Reps

Muscle Group
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Lying Cable Rear Delt Raise

16-20

Shoulders

Cable Lateral Raise

16-20

Shoulders

Cable Front Raise

16-20

Shoulders

Standing Dumbbell Shoulder Press Alternating Arms

16-20

Shoulders

Barbell Shoulder Press

16-20

Shoulders

Dumbbell Shrug

16-20

Traps

Barbell Shrug

16-20

Traps

Straight-Arm Pushdown

16-20

Traps

Cable Internal Rotation

16-20

Shoulders

Cable External Rotation

16-20

Shoulders

Hip Thrust

16-20

Abs

Cable Crunch

16-20

Abs

Oblique Crunch

16-20

Abs

Day 4
Exercise

Sets

Reps

Muscle Group

Leg Extension

16-20

Legs

One-Leg Leg Press

16-20

Legs

Front Squat

16-20

Legs

Squat

16-20

Legs

Lying Leg Curl

16-20

Legs

Walking Lunge

16-20

Legs

Romanian Deadlift

16-20

Legs

Seated Calf Raise

16-20

Legs

Standing Calf Raise

16-20

Legs

Cable Toe Raise

16-20

Calves

Jim Stoppani, PhD jimstoppani.com


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