Assistance Finishers for Alsruhe Mass Builder Program?

Bigger Stronger Leaner
1

Ayo, so I’m about to run the Free Mass Builder program from Brian Alsruhe

For assistance work, he suggests going hard for 10-12mins, so i’m looking for some workouts to do.

Rules:
Has to be able to get done in max 15minutes (ideally 10-12)
Has to help build one of the 4 main lifts

Obviously i can just take what i have already and change exercises around, and i’ll have enough workouts for a lifetime, but i want to see your ideas, crazy challenge/mindset workouts are welcome, but i’m mainly looking for workouts that i can do on any given day.

Conditioning workouts are welcome too, around same time range.

Here’s what i’ve got so far from Brian’s videos

Squat #1
reps - 5/4/3/2/3/4/5
Lunges
Tempo Squat (4/4/4)
30s wall sit

Squat #2
Tabata 20s/10s 4 rounds:
20s Good mornings
10s Box squats
1min plank
Followed by 4 rounds of:
20s Bulgarian split squat
10s front squats
1min plank

Deadlift #1
EMOM, add 2 reps every set + work back down. Example:
min 1 - 2 reps
min 2 - 4 reps
min 8 - 16 reps (time clocks out before finishing)
min 9 - 14 reps
min 10 - 12 reps

Deadlift #2
30s Front squat
30s Goodmornings
30s Row

Deadlift #3
6 Snatch grip Deadlift
12 Snatch grip Shrugs
30s Shrug hold
1min plank

Press #1
Start with 10 presses, 10 pushups, hold and then count down.
10-9-x Presses
10-9-x Pushups
30s Crucifix hold

Press #2
30s ZPress
30s Lateral raise
30s Face pulls
30s rest

Any#1
Bring Sally Up
Put on the song and follow along

2

I’d say you’re on the right track there. He must have about 50 videos split into lift specific playlists about different assistance/conditioning options. Run through as many as you have equipment for and you’re not straying from the program.

3 Likes
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I 100% recommend buying the $25 USD ebook Brian sells. You’ll get so many assistance workouts + conditioning workouts for such a small price, and be supporting such a great guy, who was also such a powerful figure on the forums here.

100% recommend.

I’ve got the mass builder and also the 4horsemen and between the two it’s an absolute wealth of programming knowledge

6 Likes
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Thanks for the suggestion, putting in the order right now :+1:

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^to second what @kleinhound said, I just bought the $25 4horseman book last week, and it is fantastic. Obviously not the same program, but I will attest to the quality of Brian’s programming. Everything is laid out, the planning is almost 100% better than what you would come up with on your own (not a dig, goes for me to), and $25 is pretty fair for 3 months laid out like that.

Plus, brians a great dude putting out great content, some more cash in his pocket is surely warranted for it

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Firstly have you done one of Brian’s programs before/have very high work capacity? -just looking over that vid even by his standards thats a hell of a lot of work.
If no, I would run through Linear or 4 horseman first

For finishers look through this series…

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  • for $25 mass builder.
    Tons of things to try.
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Firstly have you done one of Brian’s programs before/have very high work capacity? -just looking over that vid even by his standards thats a hell of a lot of work.
If no, I would run through Linear or 4 horseman first

Been following him for a while, and my training has been inspired by him, but no i haven’t followed one of his programs, i’ve been doing giant sets when running 5/3/1 almost the same way he programs it.

For finishers look through this series…

Yeah i’ve watched all of those, i was just looking for more ideas.

[bighdx] * for $25 mass builder.
Tons of things to try.

Already purchased and started the program :+1:

2 Likes
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Cool, make sure to keep an eye on recovery still, big protein etc. Good luck then