The Endless Djinn
Mochi
Eat. Train. Repeat. Become unstoppable.
Volume hypertrophy with a focus on recovery, fueling, and absurd consistency.
6–8h
Weekly
3/5
Difficulty
16 wk
Length
HypertrophyNutritionRecovery
Phase 1
Awaken
Weeks 1–4
Phase 2
Forge
Weeks 5–8
Phase 3
Ascend
Weeks 9–12
Phase 4
Transcend
Weeks 13–16
16-week roadmap
01AwakenForm, baseline, conditioning▾
01
Awaken
Form, baseline, conditioning
MonChest + Back Volume
Week 1 • Intensity 4/10- Incline DB press3 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 1 • Intensity 4/10- Leg press3 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 1 • Intensity 4/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 1 • Intensity 4/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 1 • Intensity 4/10- Goblet squat3 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
02AwakenForm, baseline, conditioning▾
02
Awaken
Form, baseline, conditioning
MonChest + Back Volume
Week 2 • Intensity 4/10- Incline DB press3 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 2 • Intensity 4/10- Leg press3 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 2 • Intensity 4/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 2 • Intensity 4/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 2 • Intensity 4/10- Goblet squat3 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
03AwakenForm, baseline, conditioning▾
03
Awaken
Form, baseline, conditioning
MonChest + Back Volume
Week 3 • Intensity 5/10- Incline DB press3 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 3 • Intensity 5/10- Leg press3 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 3 • Intensity 5/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 3 • Intensity 5/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 3 • Intensity 5/10- Goblet squat3 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
04AwakenForm, baseline, conditioning▾
04
Awaken
Form, baseline, conditioning
MonChest + Back Volume
Week 4 • Intensity 5/10- Incline DB press3 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 4 • Intensity 5/10- Leg press3 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 4 • Intensity 5/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 4 • Intensity 5/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 4 • Intensity 5/10- Goblet squat3 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
05ForgeBuild the foundation▾
05
Forge
Build the foundation
MonChest + Back Volume
Week 5 • Intensity 6/10- Incline DB press3 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 5 • Intensity 6/10- Leg press3 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 5 • Intensity 6/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 5 • Intensity 6/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 5 • Intensity 6/10- Goblet squat3 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
06ForgeBuild the foundation▾
06
Forge
Build the foundation
MonChest + Back Volume
Week 6 • Intensity 6/10- Incline DB press4 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 6 • Intensity 6/10- Leg press4 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 6 • Intensity 6/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 6 • Intensity 6/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 6 • Intensity 6/10- Goblet squat4 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
07ForgeBuild the foundation▾
07
Forge
Build the foundation
MonChest + Back Volume
Week 7 • Intensity 7/10- Incline DB press4 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 7 • Intensity 7/10- Leg press4 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 7 • Intensity 7/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 7 • Intensity 7/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 7 • Intensity 7/10- Goblet squat4 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
08ForgeBuild the foundation▾
08
Forge
Build the foundation
MonChest + Back Volume
Week 8 • Intensity 7/10- Incline DB press4 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 8 • Intensity 7/10- Leg press4 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 8 • Intensity 7/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 8 • Intensity 7/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 8 • Intensity 7/10- Goblet squat4 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
09AscendPush above your limits▾
09
Ascend
Push above your limits
MonChest + Back Volume
Week 9 • Intensity 8/10- Incline DB press4 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 9 • Intensity 8/10- Leg press4 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 9 • Intensity 8/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 9 • Intensity 8/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 9 • Intensity 8/10- Goblet squat4 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
10AscendPush above your limits▾
10
Ascend
Push above your limits
MonChest + Back Volume
Week 10 • Intensity 8/10- Incline DB press4 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 10 • Intensity 8/10- Leg press4 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 10 • Intensity 8/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 10 • Intensity 8/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 10 • Intensity 8/10- Goblet squat4 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
11AscendPush above your limits▾
11
Ascend
Push above your limits
MonChest + Back Volume
Week 11 • Intensity 9/10- Incline DB press5 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 11 • Intensity 9/10- Leg press5 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 11 • Intensity 9/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 11 • Intensity 9/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 11 • Intensity 9/10- Goblet squat5 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
12AscendPush above your limits▾
12
Ascend
Push above your limits
MonChest + Back Volume
Week 12 • Intensity 9/10- Incline DB press5 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 12 • Intensity 9/10- Leg press5 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 12 • Intensity 9/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 12 • Intensity 9/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 12 • Intensity 9/10- Goblet squat5 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
13TranscendFinal form▾
13
Transcend
Final form
MonChest + Back Volume
Week 13 • Intensity 10/10- Incline DB press5 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 13 • Intensity 10/10- Leg press5 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 13 • Intensity 10/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 13 • Intensity 10/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 13 • Intensity 10/10- Goblet squat5 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
14TranscendFinal form▾
14
Transcend
Final form
MonChest + Back Volume
Week 14 • Intensity 10/10- Incline DB press5 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 14 • Intensity 10/10- Leg press5 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 14 • Intensity 10/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 14 • Intensity 10/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 14 • Intensity 10/10- Goblet squat5 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
15TranscendFinal form▾
15
Transcend
Final form
MonChest + Back Volume
Week 15 • Intensity 10/10- Incline DB press5 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 15 • Intensity 10/10- Leg press5 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 15 • Intensity 10/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 15 • Intensity 10/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 15 • Intensity 10/10- Goblet squat5 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
16TranscendFinal form▾
16
Transcend
Final form
MonChest + Back Volume
Week 16 • Intensity 10/10- Incline DB press6 x 12 · rest 75s
- Cable fly4 x 15 · rest 60s
- Lat pulldown4 x 12 · rest 75s
- Seated row4 x 12 · rest 75s
TueLegs Volume
Week 16 • Intensity 10/10- Leg press6 x 12 · rest 90s
- Walking lunges4 x 20 steps · rest 75s
- Leg curl4 x 12 · rest 60s
- Calf raise5 x 15 · rest 45s
WedArms Pump
Week 16 • Intensity 10/10- EZ-bar curl4 x 12 · rest 60s
- Hammer curl3 x 12 · rest 60s
- Cable triceps pushdown4 x 15 · rest 45s
- Overhead triceps extension3 x 12 · rest 60s
ThuActive Recovery
Week 16 • Intensity 10/10- Easy zone-2 cardio30–45 min
- Foam roll full body15 min
- Mobility flow10 min
SatFull-body Hypertrophy
Week 16 • Intensity 10/10- Goblet squat6 x 12 · rest 75s
- DB bench press4 x 12 · rest 75s
- DB row4 x 12/side · rest 75s
- DB shoulder press3 x 12 · rest 60s
- Plank3 x 45s
Words from Mochi
- "Strong body. Happy body. Same thing."
- "Train hard. Eat plenty. Sleep deep."
- "No limit. No stopping."