This workout is designed to increase your muscle mass as much as possible in 8 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
Main Goal : Build Muscle
Training Level : Advanced
Days Per Week : 4
Equipment Required : Barbell, Bodyweight, Dumbbells, Machines
Target Gender: Male & Female
WORKOUT DESCRIPTION
8 week mass building program. This workout is designed to increase your muscle mass as much as possible in 8 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Monday : Chest and Triceps
Chest :
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps :
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Tuesday : Back and Biceps
Back :
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 3 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps :
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
WEDNESDAY – REST DAY/CARDIO
Thursday : Shoulders and Forearms
Shoulders :
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms :
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Friday : Legs
Legs :
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves :
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
Main Goal : Build Muscle
Training Level : Advanced
Days Per Week : 4
Equipment Required : Barbell, Bodyweight, Dumbbells, Machines
Target Gender: Male & Female
WORKOUT DESCRIPTION
8 week mass building program. This workout is designed to increase your muscle mass as much as possible in 8 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Monday : Chest and Triceps
Chest :
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps :
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Tuesday : Back and Biceps
Back :
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 3 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps :
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
WEDNESDAY – REST DAY/CARDIO
Thursday : Shoulders and Forearms
Shoulders :
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms :
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Friday : Legs
Legs :
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves :
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12