Elite Mass! Upper-Body Annihilation Protocol - Block 1 of 4 (Weeks 1-3 - Accumulation) 0 0 Elite Mass! Upper-Body Annihilation Protocol “Elite Mass! Building the Elite Body.” Overview: A 5-day/week (Mon–Fri), twice-per-day hypertrophy program built for one goal: build huge arms and a massive, detailed upper body while keeping legs strong and in growth mode. Total training time per day: 2 × 45–70 min with 8–11 hours between sessions. Key Features • 10 short, high-quality sessions per week instead of 5 long, junk-volume marathons • Chest, back, shoulders: 20–28 hard sets/week each • Direct triceps + biceps: 32–40 hard sets/week each (giant sets, myo-reps, drops, loaded stretches) • Legs deliberately reduced to ~14–18 total sets/week so recovery feeds the arms and upper body • Classic Push/Pull/Legs split done twice-a-day with smart exercise pairing • 4 distinct 3-week blocks: Accumulation → Intensification → Metabolic Stress → Peaking • Mandatory mini-deload after week 6 and full deload after week 12 Weekly Schedule • Mon AM: Push A (Chest) • Mon PM: Pull B + Arms Massacre • Tue AM: Pull A (Width + Biceps) • Tue PM: Push B (Shoulders + Triceps) • Wed AM: Legs A (Light Quads) • Wed PM: Pull B + Arms Massacre • Thu AM: Push A (Chest) • Thu PM: Legs B (Light Hams/Glutes) • Fri AM: Pull A (Width + Biceps) • Fri PM: Push B (Shoulders + Triceps) • Sat/Sun: Off or very light activity Requirements to Succeed • 8–9+ hours sleep • 500–700 kcal surplus on training days • 0.8–1.2 g protein/lb • Stop 0–1 RIR on every final set from Block 2 onward • Progressive overload every session (reps or weight) Expected Outcome (12 weeks) Intermediate-to-advanced lifters routinely add significant size to their arms, 10–20+ lbs to all major upper-body lifts, and dramatically improved chest, shoulder, and back detail while legs stay big and strong. This is the program for anyone who wants to walk around looking like their T-shirt is painted on their arms and upper body. Run it exactly as written and watch the sleeves surrender.

Purchase Plan

Total cost: $29.00

Elite Mass! Upper-Body Annihilation Protocol - Block 1 of 4 (Weeks 1-3 - Accumulation)

12 Weeks / 5 Days a Week / Advanced

Why Purchase

Elite Mass! 12-Week Upper-Body Annihilation Protocol
Weeks 1-3 Accumulation
Gain inches on your arms in 12 weeks with pro-level upper-body volume, and a twice-a-day split that turns recovery into growth, while keeping legs big without stealing the show; zero fluff, just the exact program that actually blows arms up.

About Jay

Jay Saunders
Elite Performance Protocol LLC

Elite Performance Protocol is your gateway to world-class strength, unstoppable performance, and lasting resilience. Our science-backed programs—designed and delivered through our exclusive training app—give you the tools, structure, and edge to train like the elite and dominate in life.

Purchase Plan

Total cost: $29.00

About Jay

Jay Saunders
Elite Performance Protocol LLC