Training

A three Month Guide to Mass

One of the most common things for younger lifters to want is mass. “How do I get big?” is a questions asked by guide to massthousands of men every year. To try and help this demographic we are going to share our favorite twelve week mass program. This routine has been battle tested many times and does produce results.

This routine is based on the idea of cycling training. Over the three months you will move through a few different phases of training, with each having a different goal in the entire cycle.

Month One

This will be a five day split working out five days in a row with two days off at the end. You can also split up the off days if needed. This is a higher rep phase.

Day one – Quads/Hamstring/Abs

  • Leg Press – three sets of twelve to fifteen repetitions
  • Hack Squats – three sets of twelve to fifteen repetitions
  • Leg Extensions – three sets of twelve to fifteen repetitions
  • Leg Curls – three sets of twelve to fifteen repetitions
  • Good Mornings – two sets of twelve to fifteen repetitions
  • Ab Crunch Machine – three sets of twenty to three0 repetitions
  • Leg Raises – three sets of twenty to three0 repetitions

Day two- Back/Biceps/Calves

  • Wide Grip Pulldowns – three sets of twelve to fifteen repetitions
  • Cable Rows – three sets of twelve to fifteen repetitions
  • Single Arm Dumbbell Rows – two sets of twelve to fifteen repetitions
  • Dumbbell Curls – three sets of twelve to fifteen repetitions
  • Concentration Curls – two sets of twelve to fifteen repetitions
  • Standing Calf Raises – three sets of twelve to fifteen repetitions
  • Seated Calf Raises – three sets of twelve to fifteen repetitions

Day three – Chest/Triceps

  • Incline Bench Press – three sets of twelve to fifteen repetitions
  • Flat Bench Dumbbell Flyes – three sets of twelve to fifteen repetitions
  • Decline Hammer Press (or Dumbbell Press) – three sets of twelve to fifteen repetitions
  • Lying Barbell Triceps Extensions – three sets of twelve to fifteen repetitions
  • Rope Triceps Pushdowns – two sets of twelve to fifteen repetitions

Day four – Shoulders/Abs

  • Dumbbell Side Lateral Raises – three sets of twelve to fifteen repetitions
  • Dumbbell Overhead Press – three sets of twelve to fifteen repetitions
  • Machine Rear Lateral Raises – three sets of twelve to fifteen repetitions
  • Dumbbell Shrugs – three sets of twelve to fifteen repetitions
  • Crunches – three sets of twenty to three0 repetitions
  • Flat Bench Leg Pull-ins – three sets of twenty to three0 repetitions

Day five – Forearms/Calves

  • Barbell Wrist Curls – three sets of twelve to fifteen repetitions
  • Barbell Reverse Wrist Curls – three sets of twelve to fifteen repetitions
  • Standing Calf Raises – three sets of twelve to fifteen repetitions
  • Donkey Calf Raises – three sets of twelve to fifteen repetitions
  • Seated Calf Raises – three sets of twelve to fifteen repetitions

Month Two

This will be a four-day split done over a week period with a rest day in the middle and two rest days on the end of the split. Now we adjust the exercises and lower repetitions with more volume.

Day one – Quads/Hamstrings

  • Squats – five sets of eight to twelve repetitions
  • Lunges – three sets of eight to twelve repetitions
  • Leg Extensions – three sets of eight to twelve repetitions
  • Stiff-Legged Dumbbell Deadlifts – three sets of eight to twelve repetitions
  • Leg Curls – three sets of eight to twelve repetitions

Day two – Chest/Triceps

  • Flat Bench Press – five sets of eight to twelve repetitions
  • Incline Dumbbell Flyes – three sets of eight to twelve repetitions
  • Dumbbell Pullovers – two sets of eight to twelve repetitions
  • Pec Dec Flyes – two sets of eight to twelve repetitions
  • Dips – three sets of eight to twelve repetitions
  • Straight Bar Triceps Cable Extension – two sets of eight to twelve repetitions

Day three – Back/Biceps/Forearms

  • Deadlifts – five sets of eight to twelve repetitions
  • Pull-ups – three sets of eight to twelve repetitions
  • Barbell Rows – three sets of eight to twelve repetitions
  • Cable Rows – twosets of eight to twelve repetitions
  • Barbell Curls – three sets of eight to twelve repetitions
  • Dumbbell Hammer Curls – two sets of eight to twelve repetitions
  • Cable Curls – two sets of eight to twelve repetitions

Day four – Shoulders/Calves/Abs

  • Front Row – three sets of eight to twelve repetitions
  • Side Dumbbell Laterals – three sets of eight to twelve repetitions
  • Read Dumbbell Laterals – three sets of eight to twelve repetitions
  • Military Press – two sets of eight to twelve repetitions
  • Standing Machine Calf Raises – three sets of eight to twelve repetitions
  • Leg Press Calf Raises – three sets of eight to twelve repetitions
  • Seat Calf Raises – three sets of eight to twelve repetitions
  • Jackknife Crunches – two sets of twenty to three0 repetitions
  • Swiss Ball Crunches – two sets of twenty to three0 repetitions

Month Three

This routine is similar to Month Two but with a few exercise swaps and slightly different rep ranges and volume. Finally we go to very low repetitions and straight power.

Day one – Quads/Hamstrings

  • Squats – five sets of six to eight repetitions
  • Leg Press – four sets of six to eight repetitions
  • Leg Extensions – three sets of six to eight repetitions
  • Romanian Deadlifts – four sets of six to eight repetitions
  • Leg Curls – three sets of six to eight repetitions

Day two – Chest/Triceps

  • Flat Bench Press – five sets of six to eight repetitions
  • Incline Dumbbell Flyes – three sets of six to eight repetitions
  • Incline Dumbbell Presses – three sets of six to eight repetitions
  • Dumbbell Pullovers – two sets of six to eight repetitions
  • Dips – three sets of six to eight repetitions
  • EZ Bar Triceps Cable Extension – two sets of six to eight repetitions

Day three – Back/Biceps/Forearms

  • Deadlifts – five sets of six to eight repetitions
  • Pull-ups – three sets of six to eight repetitions
  • Barbell Rows – four sets of six to eight repetitions
  • Cable Rows – two sets of six to eight repetitions
  • Barbell Curls – three sets of six to eight repetitions
  • Dumbbell Preacher Curls – three sets of six to eight repetitions
  • Concentration Curls – two sets of six to eight repetitions

Day four – Shoulders/Calves/Abs

  • Push Press – three sets of six to eight repetitions
  • Side Dumbbell Laterals – three sets of six to eight repetitions
  • Read Dumbbell Laterals – three sets of six to eight repetitions
  • Dumbbell Front Rows – three sets of six to eight repetitions
  • Standing Machine Calf Raises – three sets of six to eight repetitions
  • Leg Press Calf Raises – three sets of six to eight repetitions
  • Seat Calf Raises – three sets of six to eight repetitions
  • Jackknife Crunches – two sets of twenty to three0 repetitions
  • Swiss Ball Crunches – two sets of twenty to three0 repetitions