Mass Gain Training Program
PHASE -‐ 1
|
WEEK 1 TO WEEK 6
|
STRENGTH
|
PHASE -‐ 2
|
WEEK 7 TO WEEK 12
|
STRENGTH & ENDURANCE
|
MONDAY
|
CHEST
& TRICEPS
|
|||
TUESDAY
|
QUADS,
HAMSTRINGS & CALVES
|
|||
WEDNESDAY
|
REST
|
|||
THURSDAY
|
BACK
& BICEPS
|
|||
FRIDAY
|
SHOULDERS
& TRICEPS
|
|||
SATURDAY
|
CARDIO
& ABS
|
|||
SUNDAY
|
REST
|
|||
CHEST & TRICEPS
| ||
Warm-‐up
|
2 x 25reps
| |
1
|
Barbell Incline Press
|
3 x 6-‐8 Reps
|
2
|
DB Fly
|
3 x 6-‐8 Reps
|
3
|
Barbell Decline Press
|
3 x 6-‐8 Reps
|
4
|
Close Grip Barbell Press
|
3 x 6-‐8 Reps
|
5
|
DB Overhead Ext.
|
3 x 6-‐8 Reps
|
6
|
Triceps Press Down
|
3 x 6-‐8 Reps
|
QUADS, HAMS & CALVES
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Barbell Squat
|
3 x 6-‐8 Reps
|
2
|
Smith Laying Leg press or Leg Press
|
3 x 6-‐8 Reps
|
3
|
Barbell Deadlift
|
3 x 6-‐8 Reps
|
4
|
Gluts Kickback or Barbell Gluts Bridges
|
3 x 6-‐8 Reps
|
5
|
Seated Calf Raise
|
3 x 6-‐8 Reps
|
CARDIO & ABS
|
||
1
|
Incline Crunches
|
3 x 15 Reps
|
2
|
Reverse Crunch
|
3 x 15 Reps
|
3
|
V-‐Crunches
|
3 x 15 Reps
|
4
|
Side Planks (Rotational Reach)
|
3 x 15 Reps
|
5
|
Seated Side Twist (With Barbell)
|
3 x 15 Reps
|
CARDIO
|
20mins Cycling or Incline Walk
|
Level 10-‐12
|
BACK & BICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Wide Grip Lat Pull-‐down
|
3 x 6-‐8 Reps
|
2
|
DB Row or Barbell Rows
|
3 x 6-‐8 Reps
|
3
|
Rope Rows
|
3 x 6-‐8 Reps
|
4
|
Barbell Hyper Ext.
|
3 x 6-‐8 Reps
|
5
|
Olympic Barbell Curl or Barbell Curl
|
3 x 6-‐8 Reps
|
6
|
Reverse Bar Preacher Curl
|
3 x 6-‐8 Reps
|
7
|
Single Hand DD Side Curl (inward)
|
3 x 6-‐8 Reps
|
SHOULDERS & TRAPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Shoulder Machine presses or Barbell Press
|
3 x 6-‐8 Reps
|
2
|
Machine Side Raise or DB Side Raise
|
3 x 6-‐8 Reps
|
3
|
DB Front Raise (Neutral Grip)
|
3 x 6-‐8 Reps
|
4
|
DB Rear Delt Fly
|
3 x 6-‐8 Reps
|
5
|
Barbell Shrugs
|
3 x 6-‐8 Reps
|
POINT TO BE NOTED:
5 minutes Warm-‐up before training.
3-‐4 Sets per exercise.
6-‐8 reps per set.
2-‐3 Minutes Rest after each set.
No Super Set.
Drink 750ml Water through
the Workout
MONDAY
|
CHEST
& TRICEPS
|
||
TUESDAY
|
QUADS,
HAMSTRINGS & CALVES
|
||
WEDNESDAY
|
CARDIO
& ABS
|
||
THURSDAY
|
BACK
& BICEPS
|
||
FRIDAY
|
SHOULDERS
& TRICEPS
|
||
SATURDAY
|
REST
|
||
SUNDAY
|
REST
|
||
CHEST & TRICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
DB Press + Pushups
|
3 x 10-‐12 Reps
|
2
|
DB Incline Fly
|
3 x 10-‐12 Reps
|
3
|
Peck Deck + Decline Cable Fly
|
3 x 10-‐12 Reps
|
4
|
Barbell Skull Crusher + Bench Dips
|
3 x 10-‐12 Reps
|
5
|
Cable Overhead Ext + Reverse grip Triceps
Pressdown
|
3 x 10-‐12 Reps
|
6
|
DB Kickback
|
3 x 10-‐12 Reps
|
QUADS, HAMS & CALVES
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Barbell Front Squat
|
3 x 10-‐12 Reps
|
2
|
Leg Press + DB Deadlift
|
3 x 10-‐12 Reps
|
3
|
Leg Extension + Leg Curl
|
3 x 10-‐12 Reps
|
4
|
DB Lunges
|
3 x 10-‐12 Reps
|
5
|
Standing Calf Raise
|
3 x 10-‐12 Reps
|
CARDIO & ABS
|
||
1
|
Cable Crunches
|
4 x 20 Reps
|
2
|
Laying Leg Crunch + Oblique Crunches
|
4 x 20 Reps
|
3
|
Planks
|
3 x 120sec hold
|
4
|
Inclined Side Twist
|
3 x 20 Reps
|
CARDIO
|
30mins Running or Elliptical
|
-‐-‐-‐-‐-‐-‐-‐-‐-‐
|
BACK & BICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Reverse Grip Lat Pull-‐down
|
3 x 10-‐12 Reps
|
2
|
DB Pullover + Pull-‐ups
|
3 x 10-‐12 Reps
|
3
|
Close Grip Machine Rows
|
3 x 10-‐12 Reps
|
4
|
Barbell Hyper Ext.
|
3 x 10-‐12 Reps
|
5
|
DB Hammer Curl
|
3 x 10-‐12 Reps
|
6
|
Barbell Preacher Curl +Close Grip Barbell Curl
|
3 x 10-‐12 Reps
|
7
|
DB Conc. Curl
|
3 x 10-‐12 Reps
|
SHOULDERS & TRAPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
DB Press
|
3 x 10-‐12 Reps
|
2
|
DB Side Raise + Plate Front Raise
|
3 x 10-‐12 Reps
|
3
|
Single Hand DB Press + Cable Side Raise
|
3 x 10-‐12 Reps
|
4
|
Cable Rear Delt Fly
|
3 x 10-‐12 Reps
|
5
|
DB Shrugs
|
3 x 10-‐12 Reps
|
PHASE -‐ 1
|
WEEK 1 TO WEEK 6
|
STRENGTH
|
PHASE -‐ 2
|
WEEK 7 TO WEEK 12
|
STRENGTH &
ENDURANCE
|
MONDAY
|
CHEST & TRICEPS
|
TUESDAY
|
QUADS, HAMSTRINGS & CLAVES
|
WEDNESDAY
|
REST
|
THURSDAY
|
BACK & BICEPS
|
FRIDAY
|
SHOULDERS & TRICEPS
|
SATURDAY
|
CARDIO & ABS
|
SUNDAY
|
REST
|
CHEST & TRICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Barbell Incline Press
|
3 x 6-‐8 Reps
|
2
|
DB Fly
|
3 x 6-‐8 Reps
|
3
|
Barbell Decline Press
|
3 x 6-‐8 Reps
|
4
|
Close Grip Barbell Press
|
3 x 6-‐8 Reps
|
5
|
DB Overhead Ext.
|
3 x 6-‐8 Reps
|
6
|
Triceps Press Down
|
3 x 6-‐8 Reps
|
QUADS, HAMS & CALVES
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Barbell Squat
|
3 x 6-‐8 Reps
|
2
|
Smith Laying Leg press
or Leg Press
|
3 x 6-‐8 Reps
|
3
|
Barbell Deadlift
|
3 x 6-‐8 Reps
|
4
|
Gluteus Kickback or
Barbell Gluteus Bridges
|
3 x 6-‐8 Reps
|
5
|
Seated Calf Raise
|
3 x 6-‐8 Reps
|
CARDIO & ABS
|
||
1
|
Incline Crunches
|
3 x 15 Reps
|
2
|
Reverse Crunch
|
3 x 15 Reps
|
3
|
V-‐Crunches
|
3 x 15 Reps
|
4
|
Side Planks (Rotational
Reach)
|
3 x 15 Reps
|
5
|
Seated Side Twist (With
Barbell)
|
3 x 15 Reps
|
CARDIO
|
20mins Cycling or
Incline Walk
|
Level 10-‐12
|
BACK & BICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Wide Grip Lat Pull-‐down
|
3 x 6-‐8 Reps
|
2
|
DB Row or Barbell Rows
|
3 x 6-‐8 Reps
|
3
|
Rope Rows
|
3 x 6-‐8 Reps
|
4
|
Barbell Hyper Ext.
|
3 x 6-‐8 Reps
|
5
|
Olympic Barbell Curl or
Barbell Curl
|
3 x 6-‐8 Reps
|
6
|
Reverse Bar Preacher
Curl
|
3 x 6-‐8 Reps
|
7
|
Single Hand DD Side
Curl (inward)
|
3 x 6-‐8 Reps
|
SHOULDERS & TRAPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Shoulder Machine
presses or Barbell Press
|
3 x 6-‐8 Reps
|
2
|
Machine Side Raise or
DB Side Raise
|
3 x 6-‐8 Reps
|
3
|
DB Front Raise (Neutral
Grip)
|
3 x 6-‐8 Reps
|
4
|
DB Rear Delt Fly
|
3 x 6-‐8 Reps
|
5
|
Barbell Shrugs
|
3 x 6-‐8 Reps
|
POINT
TO BE NOTED:
5
minutes
Warm-‐up before
training.
3-‐4
Sets
per
exercise.
6-‐8
reps
per
set.
2-‐3
Minutes
Rest
after each set.
No Super Set.
Drink 750ml Water through the Workout
MONDAY
|
CHEST & TRICEPS
|
TUESDAY
|
QUADS, HAMSTRINGS & CLAVES
|
WEDNESDAY
|
CARDIO & ABS
|
THURSDAY
|
BACK & BICEPS
|
FRIDAY
|
SHOULDERS & TRICEPS
|
SATURDAY
|
REST
|
SUNDAY
|
REST
|
CHEST & TRICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
DB Press + Pushups
|
3 x 10-‐12 Reps
|
2
|
DB Incline Fly
|
3 x 10-‐12 Reps
|
3
|
Peck Deck + Decline
Cable Fly
|
3 x 10-‐12 Reps
|
4
|
Barbell Skull Crusher +
Bench Dips
|
3 x 10-‐12 Reps
|
5
|
Cable Overhead Ext +
Reverse grip Triceps Pressdown
|
3 x 10-‐12 Reps
|
6
|
DB Kickback
|
3 x 10-‐12 Reps
|
QUADS, HAMS & CALVES
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Barbell Front Squat
|
3 x 10-‐12 Reps
|
2
|
Leg Press + DB Deadlift
|
3 x 10-‐12 Reps
|
3
|
Leg Extension + Leg Curl
|
3 x 10-‐12 Reps
|
4
|
DB Lunges
|
3 x 10-‐12 Reps
|
5
|
Standing Calf Raise
|
3 x 10-‐12 Reps
|
CARDIO & ABS
|
||
1
|
Cable Crunches
|
4 x 20 Reps
|
2
|
Laying Leg Crunch +
Oblique Crunches
|
4 x 20 Reps
|
3
|
Planks
|
3 x 120sec hold
|
4
|
Inclined Side Twist
|
3 x 20 Reps
|
CARDIO
|
30mins Running or
Elliptical
|
-‐-‐-‐-‐-‐-‐-‐-‐-‐
|
BACK & BICEPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Reverse Grip Lat Pull-‐down
|
3 x 10-‐12 Reps
|
2
|
DB Pullover + Pull-‐ups
|
3 x 10-‐12 Reps
|
3
|
Close Grip Machine Rows
|
3 x 10-‐12 Reps
|
4
|
Barbell Hyper Ext.
|
3 x 10-‐12 Reps
|
5
|
DB Hammer Curl
|
3 x 10-‐12 Reps
|
6
|
Barbell Preacher Curl
+Close Grip Barbell Curl
|
3 x 10-‐12 Reps
|
7
|
DB Conc. Curl
|
3 x 10-‐12 Reps
|
SHOULDERS & TRAPS
|
||
Warm-‐up
|
2 x 25reps
|
|
1
|
DB Press
|
3 x 10-‐12 Reps
|
2
|
DB Side Raise + Plate
Front Raise
|
3 x 10-‐12 Reps
|
3
|
Single Hand DB Press +
Cable Side Raise
|
3 x 10-‐12 Reps
|
4
|
Cable Rear Delt Fly
|
3 x 10-‐12 Reps
|
5
|
DB Shrugs
|
3 x 10-‐12 Reps
|
POINT
TO BE NOTED:
5
minutes
Warm-‐up before
training.
3-‐4
Sets
per
exercise.
10-‐12 reps per set.
2 Minutes Rest after each set.
Regular Set & Super Set.
Drink 750ml Water through the Workout.
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