Mass Martian Program
Intensity To The Next Level!
Mass Martian is a program designed for the moderate to advance gym-goer, who is looking to take their intensity to a whole new level. You can use this program in order to build muscle, or as a cutting program. Mass Martian is a volume-heavy program that will test you, and is certainly not for everybody. The amount of cardio is also high. Your diet will have to be on-point in order to make it through the next 8 weeks. Let’s get into it by breaking down a few things.
Tabata
Any cardiovascular activity that can be performed at a high intensity. 20 seconds will be maximum effort, and then followed by 10 seconds rest. This process will be repeated as many times as noted.
Pyramid
Varying repetition ranges. High-Lower-Low-Higher-High. (EX 15-10-5-10-15) No more than 20 reps is necessary in one set.
Fasted Cardio
Cardio performed first thing in the morning before any food is consumed. Do not consume any carbs through sports drinks or ANYTHING. Drink water. Stop if you become feint or dizzy. You can do fasted cardio or cardio any time you want. This is just the advanced recommendation.
Steady State
Cardio performed where you can still hold a conversation, although it would not be easy to.
Mile/Two Mile Run
We want the whole package, so we want to be able to have all types of stamina. Whichever one is designated (1 or 2) you will consistently try to beat your previous workout time. Push yourself, this is not your typical jog… But also pace yourself.
Drop
This means that you will be performing a drop set on each of your 3 sets. Drop the weight, but still use over 50% of what you were just using, and knock out the same amount of reps.
Max
As many reps as possible, add weight if you can perform more than 20 reps.
Percentages
These are based off of your current 1RM for the compound lift of choice, if you don’t know these percentages, you can use a calculator online, or guess.
8 sets of 8!?
Pick a weight where you can have perfect form on the first few sets without going to failure… By the 8th set, you should be reaching muscle failure.
DIET
Starting (Cutting)
Caloric Maintenance/BMR to start
- Protein = body weight in grams
- Fats = 30%
- Carbohydrates = Whatever is left
Weekly
Drop 20g carbs per week = 80 calories
Protein stays the same
Fats are the same
Starting (Lean Mass Phase)
Caloric Maintenance/BMR to start
- Protein = body weight in grams
- Fats = 30%
- Carbohydrates = Whatever is left
Weekly
Add 20g carbs per week = 80 calories
Protein stays the same
Fats are the same
- Aim for foods that are nutrient dense, not energy dense. AKA foods high in vitamins! NOT CALORIES!
Below you can see each individual workout for the week, broken down to the exercises, the reps & sets, the rest intervals between sets and specific modifiers for each exercise! This is however for WEEK 8 ONLY! To see weeks 1-7 click here.
