Mass made simple template 2026

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The document 'Mass Made Simple' by Dan John outlines a structured 7-week training program focused on strength building and nutritional guidance. It includes detailed weekly schedules with designated training, rest, and recharge days, along with specific exercises, warm-up routines, and nutritional instructions aimed at enhancing muscle mass. The program emphasizes tracking progress through log sheets for weights used and compliance with dietary recommendations.

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Click ‘Get Form’ to open the mass made simple template in the editor.
Begin by entering your starting weight for Week 1 on the designated line. This will help you track your progress throughout the program.
Fill in the date for each training day, rest day, and recharge day as you progress through the weeks. This keeps your schedule organized.
For each training day, record your warm-up activities and weights used for exercises like Bench Press and Bat Wings. Make sure to note any adjustments based on your performance.
Utilize the nutritional compliance checkboxes to monitor your dietary adherence. Mark 'Yes' or 'No' for protein, fiber, and fish oil intake.
At the end of each week, reflect on your progress by filling out notes about what worked well and what could be improved. This is crucial for future training adjustments.

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