Mass Gain Monthly Program

Mass Gain

We all either go to the gym to get massive or get shredded. Having achieved both and now focusing on keeping those lean gains I wanted to share a program I used to put on some lean mass. This 12-week mass gain program is designed to increase your muscle mass as much as possible in 12 weeks. The program works for each muscle group hard twice per week. You will train on a 5-day split routine, which you are able to choose the days that you train as long as you follow this 5-day split. Every 2 weeks there will be a new training program to follow so make sure that you check back or sign up for our fitness newsletter to get the updates.  To get the most out of this program you need to be eating BIG. Big meals, at least 4-5 times a day. Keep the meals healthy and don’t think that because you on a muscle gaining program you can eat shit. It doesn’t work like that and you will just put on fat and not quality muscle.

Exercise Sets Reps Muscle Group
Barbell Squat

5

    5

     Legs
Barbell Walking Lunge

5

    10

Legs
Prone Machine Leg Curl Alternating Legs

5

   5

Legs
Standing Shoulder Press 

5

   5

Shoulders
Standing Dumbbell Side Raise 

5

   5

Shoulders
Standing Barbell Upright Row

5

   5

Shoulders
Standing Dumbbell Front Raise 

5

   5

Shoulders
Seated On Bench Dumbbell Rear Delt Raise

4

   10

Shoulders
Laying on Ball Abdominal Crunches Hands Straight Up With Band

3

   30

Abs
Leg Lifts on Ball

3

   10

Abs
Standing Calf Raise

5

   15

Legs
Exercise  Sets    Reps  Muscle Group

Barbell Incline Bench Press 

2

15

Chest
Standing Chest Fly With Band One Arm

2

15

Chest
Dumbbell Incline Bench Press On Bench Alternating Arms

4

8

Chest
Standard Grip Pushups Feet On Ball

3

15

Chest
Standing High Cable Flys Both Arms

4

8

Chest
Seated On Bench Bar Lat Pulldowns

4

8

Back
Standing Close Grip Low Rows 

4

8

Back
Dumbbell Bent Over Close Grip Rows 

     4

8

Back
Standing Dumbbell Shrugs

      5

5

Shoulders
Laying on Ball Abdominal Crunches

3

20

Abs
V- Situps 

      3

20

Abs

Exercise

Sets Reps Muscle Group

Barbell Sumo Squat

4

5

Legs

Dumbbell Front Squat

4

8

Legs

Dumbbell Straight Legged Deadlift

4

5

Legs

Standing Dumbbell Shoulder Press Alternating Arms

3

8

Shoulders

Seated On Bench Dumbbell Side Raise Both Arms

3

8

Shoulders

Standing Barbell  Upright Row 

3

8

Shoulders

Seated On Bench Dumbbell Rear Delt Raise Both Arms

3

8

Shoulders

Standing Biceps Curl Dumbbell 

4

10

Arms

Standing Cable Triceps Extension

4

12

Arms

Laying on Ball Abdominal Crunches

4

25

Abs

Seated Calf Raise

4

25

Legs

Exercise

Sets

Reps

Muscle Group

Barbell Bench Press 

4

6

Chest

Incline Dumbbell Bench Press 

4

8

Chest

Standing Low Cable Flys 

4

8

Chest

Lat Pulldowns 

4

12

Back

Wide Grip High Rows 

4

15

Back

Laying on Ground Abdominal Crunches with a Twist

3

30

Abs

Laying on Ball Abdominal Crunches Hands by Head

3

20

Abs

Exercise

Sets

Reps

Muscle Group

Standing Bicep Curl Dumbbell Alternating Arms

3

10

Arms

Preacher Curls 

3

10

Arms

Laying On Bench Dumbbell Tricep Extension

2

12

Arms

Standing Triceps Extension

2

20

Arms

Dips

3

10

Chest

Standing Barbell Shoulder Press 

4

8

Shoulders

Bent Over Cable Crunch

3

20

Abs

Ab Roll Outs

3

10

Abs

Mass Gain

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