Judd Lienhard

Mass Method: STRENGTH

Mass Method: STRENGTH

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MASS Method 2: Strength places key emphasis in 3 areas: strength, muscle hypertrophy, and linear speed. Heavy compound lifts will gradually be introduced and sprinting will culminate in a full speed 40-yard sprint by week 4.   The first four-week program of MASS Method developed your base and was designed to prep your body for this program. It utilized total body workouts to distribute the load on the muscles evenly and bodyweight movements to engage the core and develop the movement patterns that are needed to execute this program properly.   While there is a heavier emphasis on strength in this program, each aspect of performance is still included here. The flows, bodyweight training, power & agility work, and conditioning are included with enough volume to allow you to keep progressing in those areas as well.   This program will be brutal, I’m not going to sugar coat it. This program includes my current training structure and it’ll leave you pretty spent. But you’ll adapt and the rate of progress will accelerate. Make sure you support your training with solid eating, a good sleep regiment, and hydration.   This program requires standard gym equipment: barbell & weights, bench, kettlebells, bands, slam-ball, jump rope, Olympic ring set (or dip bars as alternative), plyo boxes, cones, leg extension machine, a trap bar, yoga block, and a cable-stack is preferred but not required. Two bands can be fixed to an anchor point to simulate a cable-stack.   A flat area to run at least 50-yards long and 10-yards wide will be required on certain days.   PLEASE NOTE: Most exercises (excluding warm-ups) are not repeated more than twice throughout the entire 4-week block. If you are lacking 1-2 pieces of equipment, doing an alternative exercise will not diminish the overall integrity of the program. At a minimum, you should have: barbell & weights, kettlebells, & bands – If you don’t have those items you will find the program difficult to execute.

Goal:
Strength
Functional, Full Body
4 weeks program 60-90 mins
Level:
Intermediate
Goal:
Strength
Functional, Full Body
4 weeks program 60-90 mins
Level:
Intermediate

Workouts

Program Intro - Watch this first
Program Intro - Watch this first
5.0
2
W1/D1 Upper
W1/D1 Upper
4.9
138
Gym, Bodyweight, Strength, Intermediate, Mobility, Upper Body
W1/D2 Linear Speed/Power
W1/D2 Linear Speed/Power
4.9
71
Athletic Performance, Functional, Gym, Strength
W1/D3 Legs
W1/D3 Legs
4.9
94
Athletic Performance, Lower Body, Legs, Strength
W1/D4 Agility/METCON
W1/D4 Agility/METCON
4.9
44
Full Body, Strength, Athletic Performance
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

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Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
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Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Judd Lienhard

Online personal trainer

I have more than 34,000 training hours under my belt, working with athletes ages 9 to 79 of all levels. Along the way I have developed over 300 division one, professional athletes and world champions. I have used this experience, as well as my time as a college football player and US Army Ranger to develop a unique approach to training that has proven to be effective.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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