Mike Israetel mass-gain training week

The routine

1. Monday AM · Chest-Focused Push, Horizontal Pull

   Machine Flyes4 x 5 to 15

   0-1 RIR

   Incline Machine Press4 x 5 to 10

   0-1 RIR

   Prime Row4 x 10 to 20

   0-1 RIR

   Source wording: Machine Flyes 4 sets of 5-15 reps, 0-1 RIRSource wording: Incline Machine Press 4 sets of 5-10 reps, 0-1 RIRSource wording: Prime Row 4 sets of 10-20 reps, 0-1 RIRMachine Flyes: sourceIncline Machine Press: sourcePrime Row: source

2. Monday PM · Triceps-Focused Push, Vertical Pull

   Smith Skull Crusher (JM Style)4 x 10 to 20

   0-1 RIR

   Paused Dips4 x 10 to 20

   0-1 RIR

   Machine Press3 x 10 to 20

   0-1 RIR

   Pulldown4 x 15 to 20

   0-1 RIR

   Source wording: Smith Skull Crusher (JM Style) 4 sets of 10-20 reps, 0-1 RIRSource wording: Paused Dips 4 sets of 10-20 reps, 0-1 RIRSource wording: Machine Press 3 sets of 10-20 reps, 0-1 RIRSource wording: Pulldown 4 sets of 15-20 reps, 0-1 RIRSmith Skull Crusher (JM Style): sourcePaused Dips: sourceMachine Press: sourcePulldown: source

3. Tuesday AM · Quads, Hams, Glutes

   Seated Leg Curl4 x 10 to 20

   0-1 RIR, Myoreps Used

   Lever Squat3 x 10 to 20

   0-1 RIR, Myoreps Used

   Walking Lunge1 x 20 to 30

   0-1 RIR, Myoreps Included

   Source wording: Seated Leg Curl 4 sets of 10-20 reps, 0-1 RIR, Myoreps UsedSource wording: Lever Squat 3 sets of 10-20 reps, 0-1 RIR, Myoreps UsedSource wording: Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps IncludedSeated Leg Curl: sourceLever Squat: sourceWalking Lunge: source

4. Tuesday PM · Biceps, Delts, Forearms

   Spider Curls5 x 10 to 20

   0-1 RIR, Myoreps Used

   Machine Delts5 x 10 to 20

   0-1 RIR, Myoreps Used

   Forearm Barbell Curls5 x 10 to 20

   0-1 RIR, Short Breaks (back to back with training partner)

   Source wording: Spider Curls 5 sets of 10-20 reps, 0-1 RIR, Myoreps UsedSource wording: Machine Delts 5 sets of 10-20 reps, 0-1 RIR, Myoreps UsedSource wording: Forearm Barbell Curls 5 sets of 10-20 reps, 0-1 RIR, Short Breaks (back to back with training partner)Spider Curls: sourceMachine Delts: sourceForearm Barbell Curls: source

5. Wednesday AM · Horizontal-Focused Back

   Straight-Arm Pulldown3 x 10 to 20

   0-1 RIR

   Deficit Row4 x 10 to 20

   0-1 RIR

   Pulldown3 x 10 to 20

   0-1 RIR

   Source wording: Straight-Arm Pulldown 3 sets of 10-20 reps, 0-1 RIRSource wording: Deficit Row 4 sets of 10-20 reps, 0-1 RIRSource wording: Pulldown 3 sets of 10-20 reps, 0-1 RIRStraight-Arm Pulldown: sourceDeficit Row: sourcePulldown: source

6. Thursday AM · Triceps-Focused Push

   Smith Close Grip Bench3 x 10 to 20

   0-1 RIR

   Pushdown Single-Drop Sets4 rounds x 10 to 20

   4 rounds, 8 total portions including drops or the paired movement. 0-1 RIR

   Incline Dumbbell Press3 x 10 to 20

   0-1 RIR

   Source wording: Smith Close Grip Bench 3 sets of 10-20 reps, 0-1 RIRSource wording: Pushdown Single-Drop Sets 4 (8 total) sets of 10-20 reps, 0-1 RIRSource wording: Incline Dumbbell Press 3 sets of 10-20 reps, 0-1 RIRSmith Close Grip Bench: sourcePushdown Single-Drop Sets: sourceIncline Dumbbell Press: source

7. Thursday PM · Biceps, Delts, Forearms

   Cable Curls Drop Set1 + 5 x 10 to 20, then 5 to 10

   One initial set of 10 to 20, followed by five drop sets of 5 to 10.

   Machine Delt Drop Set1 + 5 x 10 to 20, then 5 to 10

   One initial set of 10 to 20, followed by five drop sets of 5 to 10.

   Cable Curl Drop Set1 + 5 x 10 to 20, then 5 to 10

   One initial set of 10 to 20, followed by five drop sets of 5 to 10.

   Source wording: Cable Curls Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 repsSource wording: Machine Delt Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 repsSource wording: Cable Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 repsCable Curls Drop Set: sourceMachine Delt Drop Set: sourceCable Curl Drop Set: source

8. Friday AM · Quads, Hams, Glutes

   Lying Leg Curl Single-Drop Sets4 rounds x 5 to 15

   4 rounds, 8 total portions including drops or the paired movement. 0-1 RIR

   Hack Squats4 x 10 to 15

   0-1 RIR, Myoreps Used

   Walking Lunge1 x 20 to 30

   0-1 RIR, Myoreps Included

   Source wording: Lying Leg Curl Single-Drop Sets 4 (8 total) sets of 5-15 reps, 0-1 RIRSource wording: Hack Squats 4 sets of 10-15 reps, 0-1 RIR, Myoreps UsedSource wording: Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps IncludedLying Leg Curl Single-Drop Sets: sourceHack Squats: sourceWalking Lunge: source

9. Saturday AM · Vertical-Focused Back

   Assisted Pullups4 x 10 to 20

   0-1 RIR

   Prime Pulldowns3 x 15 to 20

   0-1 RIR

   Prime Row4 x 10 to 20

   0-1 RIR

   Source wording: Assisted Pullups 4 sets of 10-20 reps, 0-1 RIRSource wording: Prime Pulldowns 3 sets of 15-20 reps, 0-1 RIRSource wording: Prime Row 4 sets of 10-20 reps, 0-1 RIRAssisted Pullups: sourcePrime Pulldowns: sourcePrime Row: source

10. Saturday PM · Delts, Biceps, Forearms

    Bent Lateral Superset to Bent Upright Row4 rounds x 10 to 20

    4 rounds, 8 total portions including drops or the paired movement. 0-1 RIR

    Dumbbell Curl Drop Set4 rounds x 5 to 20

    4 rounds, 8 total portions including drops or the paired movement. 0-1 RIR

    Dumbbell Wrist Curl Drop Set1 + 5 x 10 to 20, then 5 to 10

    One initial set of 10 to 20, followed by five drop sets of 5 to 10.

    Source wording: Bent Lateral Superset to Bent Upright Row 4 (8 total) sets of 10-20 reps, 0-1 RIRSource wording: Dumbbell Curl Drop Set 4 (8 total) sets of 5-20 reps, 0-1 RIRSource wording: Dumbbell Wrist Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 repsBent Lateral Superset to Bent Upright Row: sourceDumbbell Curl Drop Set: sourceDumbbell Wrist Curl Drop Set: source

The routine comes from The creator’s public YouTube description. Exercise names and prescriptions are transcribed below; no paid program was accessed.. Watch the video for how each lift is done.

Swaps if you lack the gear

Swaps and the notes on how the session is built are ours, not Mike Israetel / Renaissance Periodization's.

Questions