10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 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
Sets: 4 Reps: 10, 8, 8, 6
Sets: 3 Reps: 8, 8, 6
Sets: 3 Reps: 8, 8, 6
Sets: 2 Reps: 10
Sets: 2 Reps: 8
Sets: 4 Reps: 10, 8, 8, 6
Sets: 3 Reps:10
Sets: 3 Reps: 8
Tuesday
Back and Biceps
Sets: 2 Reps: 8
Sets: 3 Reps: 8
Sets: 2 Reps: 8
Sets: 2 Reps: 8
Sets: 3 Reps: 10, 10, 8
Sets: 3 Reps: 8, 8, 6
Sets: 3 Reps: 8, 8, 6
Sets: 2 Reps: 12-14
Sets: 2 Reps: 10
Wednesday
rest day
No exercises
Thursday
Shoulders and Forearms. Dumbbell shrugs and upright row can be supersetted.
Sets: 3 Reps: 10
Sets: 3 Reps: 8-10
Sets: 4 Reps: 10
Sets: 2 Reps: 10
Sets: 2 Reps: 10
Sets: 2 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Friday
legs
Sets: 5 Reps: 10, 8, 8, 6, 4
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 4 Reps: 12
Sets: 2 Reps: 12
Saturday
rest day
No exercises
Sunday
rest day
No exercises