MAS Workout Plan

Intro

Welcome to the MAS (Marble & Sculptor) workout plan, a free workout plan developed by Fred targeted at helping beginners put on muscle and lose fat. This program can help you achieve or at the very least, get you on the path to achieving your dream body, your best self; the best part? It’s completely free! The workout plan has been laid out for you, all that is left is for you to put in the work. So. Are you up for the challenge?

If you have any further questions please contact us at noordinarylifepodcast@gmail.com with your inquiries. Also please send us your email so we can add you to our email list so that you can be updated on changes to the program and other goodies.

MAS Workout Plan Phase I

This program will have 3 different workout days, an A, B, and C day. Each week you will begin by doing workout A, rest a day, do workout B, rest a day, do workout C, and then start over again the next week. You can switch the order around, just ensure you hit all the workouts each week.

If you are working out from home without equipment, you will generally be doing 5 sets of 15 reps of each exercise. If you go to a gym to do these workouts or have weights, you will generally do 5 sets of each exercise. You will start with a low weight for 12 reps, add a little bit of weight (i.e. 5 lbs to each side) then do 10 reps, add a little more weight, do it for 8 reps, etc.

“H” denotes the amount of sets/reps to do if you have no equipment as well as any alterations to the exercise. If N/A is next to “H”, you skip this exercise as there is no way to perform it without some equipment. You can do some of these exercises by using household items as weights, such as a water bottle.

To access demonstrations on how to do all of the listed exercises, please click here.

For frequently asked questions, please click here.

Workout A

• Squats
  • 5×15,12,10,8,6
  • H: 5×15
• Bent Over Rows
  • 5×12,10,8,6,6
  • H: Door Frame Rows for 5×15
• Bench Press
  • 5×15,12,10,8,6
  • H: Push-ups for 5×15
• Overhead Press
  • 5×12,10,8,6,6
  • H: 5×15
• Lateral Raise
  • 3×12
• Seated Calf Raises
  • 3×15
  • H: Standing Calf Raises for 3×15
• Mountain Climbers
  • 3×30 seconds
• Planks
  • 3×30 seconds

Workout B

• Deadlift
  • 5×15,12,10,8,6
  • H: N/A
• Kneeling Landmine Press
  • 5×15,12,10,8,8
  • H: Squats for 5×15
• Alternating Arnold Press
  • 5×12,10,8,8,6
  • H: 5×15
• Alternating Front Lunge
  • 5×10
  • H: 5×15
• Pullovers
  • 3×15
• Weighted Crunches
  • 3×15
• Side Planks
  • 3×30 seconds

Workout C

• Squats/Front Squats (stick with regular squats if you are uncomfortable with front squats)
  • 5×15,12,10,8,6
  • H: 5×15
• T-Bar Row
  • 5×12,10,8,8,6
  • H: N/A
• Dips
  • 5×15
• Upright Row
  • 5×15,12,10,8,8
  • H: 5×15
• Glute Bridges
  • 3×10
• Standing Calf Raises
  • 3×15
• Russian Twists
  • 3×30 (15 each side)