The "Mass in 30 Minutes" Program

The “Mass in 30 Minutes” Program


It is more common than not to see and hear guys lifting weights for over an hour a day 5 or more days a week.

There is something I need to tell you – this is too much.

If you are lifting weights for an hour or more per session then you are not working out hard enough.

What do I mean by “not lifting hard enough?”

  • It could be that you are using too many isolation exercises.
  • It could be that you are focusing on small body parts.
  • It could be that you are using light weights.
  • It could be that you are ending sets too many reps short of failure.
  • It could be that you are using long rest intervals.
  • It could be one or more of the above.

Personally, I am exhausted at the 30 minute mark.

Do you want to get a sense of how you should be working out?

Perform 10 sets of hack squats where you hit failure at rep 20 on each set.

Rest 60 seconds in between sets.

Guess what happens?

You won't last 30 minutes.

The “Mass in 30 Minutes Program” will change the way you look at training.

I can almost guarantee you that you will build more muscle in 30 minutes than most people will in an hour or more.

Keys to this program

  1. Rest 60-90 seconds between all sets
  2. Take all sets to either 1 rep short of failure or to failure
  3. Think about your muscle when it contracts.  This is the mind-muscle connection.
  4. Lift angry (before each set you must psych yourself up)

Mass in 30 Minutes Program 

Monday – Back & Bi's

1)  Lat Pulldowns  8 x 8-12 reps

2)  Alternating Dumbbell Curls  4 x 12-15 reps (each arm)


Tuesday – Chest & Tri's

1)  Chest Press  8 x 8-12 reps

2)  Dip Machine  4 x 12-15 reps


Wednesday – Legs

1a)  Goblet Squats  5 x 15-20 reps

1b)  Hamstring Curls  5 x 15-20 reps


Thursday – Off


Friday – Back & Chest

1a)  Seated Cable Rows  8 x 8-12 reps

1b)  Push Ups or Weighted Push Ups (use weighted push ups if you can do more than 40 push ups) 8 x failure


Saturday – Legs

1)  Leg Press  5 x 15-20 reps

2)  Dumbbell Lunges  5 x 15-20 reps (each leg)


Sunday – Off


Stick with this program as long as you want, but for a minimum of 3 months.

Record your workouts and try to add weight when possible.

You might be noticing that you are only using a small number of exercises.

What about muscle confusion?

What about exercise variety?

Muscle confusion is a bull shit term that was created within the fitness industry to help market products and programs.

In reality, most people fail to gain significant results because they use too many exercises and, therefore, never really gain any significant strength in certain exercises.

So, stick with the exercises in the program above and slowly try to add weight over time.

5 pounds here and there occasionally, over time, adds up to a lot of weight and a lot of muscle.


As far as your diet goes I like to keep it simple.

You don't need to eat like a pig unless you want to look like a pig.

Take your bodyweight and multiply that by 18 and that's roughly the number of calories you should be consuming every day.

So, if you weigh 200 pounds you should consume 3,600 calories a day.

Take a before pic now.

Take an after pic 6 months later.

If you love the results, send them over to me and you will be featured on our website.

photo credit:  Svavar “Suave”

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Want Faster Results?

Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.

Bill Davis

Bill Davis has been an avid weight trainer since the age of 12. He started out as a skinny teenager and finally made his training breakthrough in his late 20s when he discovered how to pack on lean muscle in short order.

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