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Twelve-Week Mass Workout!

I receive emails every day from people all over the world asking the same question. What are some good mass gain programs? Look no farther!

By: Todd Blue

I receive a ton of emails every day from people all over the world asking pretty much the same question "Could you please send me a good mass building workout?" Well wait no longer because here it is. This will be a series of about seven articles hitting each and every body part along with a very detailed workout program that will have two different phases that we will be using for the program. In this article I will go over the two phases and outline the entire workout. Every other week I will highlight a body part or two describing the exercises and techniques I have used myself to add over 110 pounds to my body (and still growing). The reasoning behind the two different phases is to change things up. Every couple of weeks we will change to a different phase thus never letting your body get used to one style of workout. So let's get started.

The Two Phases

  • 1. Volume Training Phase
  • 2. Overload Training Phase
Volume Training Phase - This is exactly what it says, volume. In the volume-training phase we will be using a weight that we can handle for at least 8-10 reps with proper form. The total amount of sets for each body part will range from 15-20 depending on the muscle group. Be prepared to spend just a little longer in the gym because of the increased volume of exercises.

Another little twist we will add in to the volume phase is training to failure. Now I do this a little differently than some might do it but this has worked well for me. Just like the volume phase above we need to find a weight that we can handle for at least 10 reps. now for each and every rep (no exception) use a 4 second negative. By doing this you will probably only be able to get 8-10 reps total but that's OK because the burn will be like nothing you have ever felt before in your life. We will be doing a total of 8-10 sets while going to failure. For this one you better come to the gym with your game face on because it requires a lot of intensity and always remember just when you can't do anymore do one more to grow on.

Overload Phase - Well like the volume phase the overload phase is just what it says, we will be overloading the muscles with as much weight as we can handle for no less than 2 reps. During this phase will pyramid our reps from 10-4 for a total 1 -3 exercises per body part. Intensity and focus is the keys to success when training heavy. One thing to remember is when training as heavy as we will be doing during this phase it's OK to cheat a little but just a little because if you cheat a lot then your asking to get hurt. This phase will consist of basic movements for each body part that are the best mass building exercises. Now let's look at the workout and it's different phases.

The Workout - Phase One
Now in phase one we will be using the overload principle. We will do this phase for just two weeks so remember to train hard and intense each and every workout and focus on each rep and make them all count.

Weeks 1-2

Day 1

Back
Chins - 3 sets: 10-12 reps (warm up sets)
Deadlifts - 5 sets: 8,6,4,4,6
Bent Rows - 4 sets: 8,6,6,4

Calves
Standing Raises - 5 sets: 10-15 reps

Day 2

Biceps (warm up well before starting)
Barbell Curl - 5 sets: 8,6,6,4,6

Triceps
Close Grip Bench - 5 sets: 8,6,6,4,4
Dips (not using a bench using parallel bars) 4 sets: 10+ reps with added weights

Wrist Curls - 3 sets: 10-15 reps
Wrist Twists - 3 sets: 15 reps

Day 3

Shoulders
Military Press - 5 sets: 8,6,6,4,6
Rear Laterals - 4 sets: 10,8,8,6

Traps
Barbell Shrugs: 5 sets: 12,10,8,8,8

Day 4

Legs
Leg Extensions - 3 sets: 10-15 reps
Leg Curl - 4 sets: 8-10 reps
Squats - 5 sets: 8,6,6,4,4

Day 5

Chest
Flat Bench: 5 sets: 10,8,6,4,4
Incline Bench: 4 sets: 8,6,4,4

Calves
Standing Raises - 5 sets: 10-15 reps

Hammer Curls - 4 sets: 10-6 reps
Barbell Reverse Curls - 4 sets: 10-6 reps

Day 5 - Rest

Day 6 - Rest

Now phase two will include two different types of training: volume and training until failure. We will use these training methods for just two weeks, like the overload phase, but after two weeks of volume training we will go back to two weeks of overload training then return back to two weeks of failure training.

Weeks 3-4

Phase Two
This phase will also include the failure training method as well. Just use the same routine but change the sets to 2 per exercise and train to failure using a weight you could get 10 reps with.

Day 1

Chest
Incline dumbbell press - 3 sets: 10-12 reps
Incline flies - 3 sets: 10-12 reps
Cable Crossovers - 3 sets: 12 reps
Decline bench press - 3 sets: 10-12 reps
Machine bench press - 3 sets: 10-12 reps

Calves
Seated Raises - 5 sets: 10-15 reps

Day 2

Back
Chins - 5 sets: 10 reps
Dumbbell row - 3 sets: 8-12 reps
Latt Pull downs - 3 sets: 8-12 reps
Seated row - 3 sets: 8-12 reps
T-bar rows - 3 sets: 8-12 reps

Wrist curls behind the back - 3 sets: 15-20 reps

Day 3

Shoulders
Dumbbell Press - 4 sets: 8-12 reps
Side Raises - 3 sets: 10-12 reps
Front raises - 3 sets: 10-12 reps
Upright rows - 3 sets: 8-10 reps
Cable side raises - 2 sets: 10-12 reps

Traps
Dumbbell Shrugs - 4 sets: 10-15 reps

Calves
Toe raises on leg press - 5 sets: 10-20 reps

Day 4

Triceps
Nose breakers - 4 sets: 8-12 reps
Kick backs - 3 sets: 8-12 reps
One arm over head press - 3 sets: 8-12 reps
Push downs (v-bar or rope) - 3 sets: 8-12 reps

Biceps
Incline dumbbell curl - 3 sets: 8-12 reps
Concentration curl - 3 sets: 10-15 reps
Cable curls - 3 sets: 8-12 reps
Preacher curls - 3 sets: 8-12reps
Hammer curls - 3 sets: 8-12 reps
Reverse curls - 3 sets: 10-15 reps

Day 5

Legs
Extensions - 3 sets: 10-20 reps
Leg Curls - 3 sets: 10-15 reps
Leg Press - 3 sets: 8-12 reps
Hack Squats - 3 sets: 8-12 reps
Lunges - 3 sets: 8-12 reps

Calves
Seated Raises - 5 sets: 10-15 reps

Now that we have covered the two types of phases and the two different styles of workouts that we will be doing let's take a look at the entire 12-week program. Now notice that there will be a lot of changes being made every 2 weeks with this program and the reasoning for this is simple. Change is a good thing while training. During this 12 week period your body will never have a chance to adapt to what your doing which will lead to some really good muscle gains during this program.

  • Weeks: 1-2 - Overload phase
  • Weeks: 3-4 - Volume phase
  • Weeks: 5-6 - Overload phase
  • Weeks: 7-8 - Volume phase (train to failure)
  • Weeks: 9-10 - Overload phase
  • Weeks: 11-12 - Volume phase
It's important to supplement your diet when trying to bulk up. I recommend using 10-20g a day of glutamine, 10 g a day of creatine, bcaas, whey protein, prohormones, high calorie shakes, etc. You choose what's worked for you in the past or use some of the great combos that other Bodybuilding.com writers have come up with. Now what are you waiting for, let's get out there and grow.

Until next time,
God Bless

Twelve-Week Mass Workout!
Mblue533@cs.com

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13cody13

Rep Power: 0

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13cody13

This workout is great for gaining mass, it worked for me and doesn't keep you at the gym too long like other programs

May 7, 2012 7:30pm | report
 
Smiith1

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Smiith1

How long are the rest periods in between sets??

Dec 4, 2012 11:39pm | report
 
Lunchboxguy

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Lunchboxguy

For the overload phase it says Day 5 is CHEST. Then it says Day 5 AND 6 Rest. What is it meant to be?

Jan 29, 2013 11:42pm | report
 
iWanttoBbig

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iWanttoBbig

what would be the ideal dietary plan for this workout?

Jan 31, 2014 1:09am | report
 
Showing 1 - 4 of 4 Comments

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