While many users seek a free PDF, the author has stated there are currently no plans for an official electronic version
A 3-day-a-week balanced approach for those who need to maintain higher levels of conditioning or have busy schedules. tactical barbell mass protocol pdf
The book explicitly says: Do not add arm curls. Mass Protocol is designed to tax your CNS (Central Nervous System) heavily. Adding bicep curls or tricep pushdowns leads to overtraining and tendonitis. The mass comes from the heavy compound pulling and pushing. While many users seek a free PDF, the
| Round | Exercise A | Exercise B | Exercise C | Exercise D | Rest | |-------|------------|------------|------------|------------|------| | 1 | Push-ups x30 | Air Squats x40 | Pull-ups x10 | Hanging Knee Raises x20 | 90s | | 2 | Push-ups x30 | Air Squats x40 | Pull-ups x10 | Hanging Knee Raises x20 | 90s | | 3 | Push-ups x30 | Air Squats x40 | Pull-ups x10 | Hanging Knee Raises x20 | End | Adding bicep curls or tricep pushdowns leads to