TRAINING PROGRAM

AESTHETICS
AND
MASS JAKE HABB
TERMS USed
Caloric Surplus - The Number of calories that we consume is higher than the number of calories
we burn.

Maintenance calories - The number of calories your body needs to support energy expenditure.
Advice/Tips
Gaining Weight - When I initially started attempting to gain weight, I used a calorie calculator
to calculate my maintenance calories, then added 500 calories to the total to allow me to eat in
a caloric surplus. That's when I started to see significant changes in my physique.

The calorie calculator just gives you a general estimate and isn't 100 percent correct, so it'll
take some trial and error to figure out how many calories you need to consume.

Make sure you’re training with intensity with this program, which involves adding another rep
or raising the weight and aiming to improve with each training session.
Food Options
Protein Options Carb Options Fat Options Fruits Vegetables

✓Chicken ✓Oatmeal ✓Cashews ✓Mango ✓Mushrooms

✓Eggs ✓Oats ✓Almonds ✓Watermelon ✓Cucumbers
✓Egg whites ✓White Rice ✓Walnuts ✓Strawberries ✓Broccoli
✓Ground Beef ✓Sweet Potatoes ✓Pistachios ✓Kiwis ✓Carrots
✓Ground Turkey ✓Potatoes ✓Avocado ✓Blueberries ✓Asparagus
✓Sirloin Steak ✓Chickpeas ✓Dark Chocolate ✓Apples ✓Lettuce
✓Salmon ✓Whole wheat bread ✓Peanut Butter ✓Oranges ✓Cauliflower
✓Cod ✓Almond Butter ✓Grapefruits ✓Spinach
✓Protein Powder ✓Low-Fat Cheese ✓Pineapples
✓Bananas
Disclaimer: You are not expected to eat
✓Raspberries
only these things. These are just a few
healthy options to get you thinking about ✓Blackberries
what you should eat to help you achieve
your goals.
JAKE HABB’S
AESTHETICS/MASS TRAINING PROGRAM
DAY 1 CHEST & BACK SETS REPS REST 1 2 3 4

Dumbbell Flat Bench 3 10 2-3MIN

Barbell Rows 3 6-8 2-3MIN

Machine Incline Chest Press 3 12-15 1-2MIN

Lat Pulldown 3 10-12 1-2MIN

Cable Flys 4 15 1-2MIN

Single Arm Pulldowns 3 15 1-2MIN

Standing Lat Pushdown 4 20 1-2MIN

JAKE HABB’S
AESTHETICS/MASS TRAINING PROGRAM
DAY 2 Shoulders & ARMS SETS REPS REST 1 2 3 4

Standing Overhead Press 3 10 2-3MIN

Dumbbell Lateral Raises 3 10-12 1-2MIN

Machine Rear Delt Seated Flys 3 12-15 1-2MIN

Close Grip Bench 3 10 2-3MIN

Cable Tricep Extensions 3 10-12 1-2MIN

Cable Overhead Tricep Extensions 3 15 1-2MIN

Preacher Curls 3 12 1-2MIN

Cable Alternating Leaning Curls 3 8-10 2-3MIN

Hammer Curls 3 10 2-3MIN

JAKE HABB’S
AESTHETICS/MASS TRAINING PROGRAM
DAY 3 Legs SETS REPS REST 1 2 3 4

Hack Squat 3 4-6 2-3MIN

Hamstring Curls 3 10-12 1-2MIN

Leg Press 3 10 2-3MIN

Calf Raises 3 15 1-2MIN

Walking Lunges 3 15 Each Leg 1-2MIN

Leg Extensions 3 12-15 1-2MIN

JAKE HABB’S
AESTHETICS/MASS TRAINING PROGRAM
DAY 4 PUSH SETS REPS REST 1 2 3 4

Flat Dumbbell Bench 3 10-12 1-2MIN

Dumbbell Overhead Press 3 10-12 1-2MIN

Weighted Dips 3 8-12 1-2MIN

Incline Dumbbell 3 15 1-2MIN

Cable Flys 4 15 1-2MIN

Cable Tricep Extensions 3 15 1-2MIN

Cable Overhead Tricep Extensions 3 10-12 1-2MIN

Cable Rear Delt Fly 3 12 1-2MIN

Cable Single Arm Lateral Raises 3 12-15 1-2MIN

JAKE HABB’S
AESTHETICS/MASS TRAINING PROGRAM
DAY 5 PULL SETS REPS REST 1 2 3 4

Weighted Pull Ups 3 10-12 1-2MIN

Lat Pulldown 3 12 1-2MIN

Cable Seated Row 3 12-15 1-2MIN

Hammer Curls 3 10 2-3MIN

Single Arm Pulldown 3 15 1-2MIN

Spider Curls 3 12-15 1-2MIN

Cable Curl 3 12-15 1-2MIN

Weighted Back Extension 3 12 1-2MIN

Standing Lat Pushdown 4 20 1-2MIN

JAKE HABB’S
AESTHETICS/MASS TRAINING PROGRAM
DAY 6 Legs SETS REPS REST 1 2 3 4

Hack Squat 3 12-15 1-2MIN

Hamstring Curls 3 15 1-2MIN

Leg Press 3 15 1-2MIN

Calf Raises 3 20 1-2MIN

Walking Lunges 3 15 Each Leg 1-2MIN

Leg Extensions 3 15 1-2MIN