Hey guys,

I only have two days to work out and just made my own workout plan. If you guys have a better one or more effective one let me know. Here is what I do in two days:


Squats: 5x5 and 1x10 (drop set)

Leg Press: 4x5

Seated Calf raises: 2X12

Deadlifts or stiff leg dead lifts (I switch ever 3 weeks) 5x5

Flat Barbell Bench Press: 5x5 and 1X10 (drop set)

Incline barbell bench press: 2x12

Tricep Extentions: 3x10

Skull Crushers: 3X10


Military Shoulder Press (Barbell): 5x5

Any kind of middle delt exercise: 3x10

Any kind of rear delt excerise: 3x10

barbell row: 5x5

Lat pull downs 3x10

Barbell curls: 3x10

hammer Curls: 3x10

Some kind of ab workout.

I am currently a part time Mover (can rack up to 30 hours a week) and have a 11 month at home. I mostly move appartments so there isn't a lot of heavy lifting. I have carts and things to make things to easier.

Thats all the time I have, I was trying to gain mass but its going to be very hard now.

I weigh 180 pounds and eat about 3000-3200 calories a day.

Can you give me any suggestions to gain more mass. If you have concerns about my workout plan let me know. I am open to anything. I am not a total noob either, so good advice only lol. Thank you guys.