Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer

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Workout Details

Duration:	16 weeks
Workouts per week:	7
Fitness level:	Advanced
Equipment needed:	Full Gym

Plan Details

Category:	Build muscle
Videos:	10
Nutrition plan:	Yes
Supplement plan:	Yes
Mobile app:	Yes

14 Weeks of Workouts

5 WORKOUTS PER WEEK | 60 MIN. WORKOUTS

Project Mass is a cutting-edge training, nutrition, and supplement program designed to help you build maximum size. This is how you grow.

Leg Strength

Rest 3 minutes between sets.

Barbell Squat

4 sets, 3 reps

Barbell Deadlift

4 sets, 3 reps

Leg Press

4 sets, 3 reps

Romanian Deadlift

4 sets, 3 reps

Periodized Plan

14 MICROCYCLES / 3 MESOCYCLES

Project Mass includes classic lifts programmed so you'll receive their maximum benefits, alongside game-changing new techniques that take advantage of your body's muscular growth mechanisms.

Nutrition and Supplement Plan

LEAN BULK PROGRAM / DAILY MEAL PLAN

Project Mass is a groundbreaking fusion of bodybuilding's past and future, and not just in the gym! Learn how to time your nutrient intake to use fat as fuel and give your muscles what they need to thrive during brutal training.

Success Stories

See What Others Have Achieved

Project Mass has changed thousands of lives. Here's what those who followed it have to say.

ClaudAU

Completed this trainer for the second time and had another excellent experience. It's easily the best trainer on Bodybuilding.com! HAPPY MAN! Thanks Dr. Wilson!!

JamesHern

Finished this program with an iron mentality! I've reached the finish line, but my fitness journey is only just beginning! I've torn myself down, buried myself under calories and weights, and have reached my goal successfully with a mind state stronger than when I started! This has been as fun as it has been brutal, and I'm only just getting started!

HXXLIGAN

Added a total of 15 pounds and doubled some of my maxes. My arms' size increased an inch and I can no longer wear skinny jeans because of my legs.

ClaudAU

Completed this trainer for the second time and had another excellent experience. It's easily the best trainer on Bodybuilding.com! HAPPY MAN! Thanks Dr. Wilson!!

JamesHern

HXXLIGAN

Added a total of 15 pounds and doubled some of my maxes. My arms' size increased an inch and I can no longer wear skinny jeans because of my legs.

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