Favorite Program for Mass

[j0sh710]

Okay while my goal is to put on some bulk for the winter and i understand most aspects but my question is do you guys have any traning programs you find to be effective.

I eventually plan on logging it but for now just wrapping up ideas.

 

[hitsquaddd]

Day 1/Leg Day
Leg Extensions 4 x 15, 12, 10, 8
Leg Curls 4 x 15, 12, 10, 8
Squats 4 x 10, 8, 6, 4
Narrow-Stance Squats 3 x 10
Single Leg Presses 4 x 15, 12, 10, 8
Calf Raises 4 x 25, 20, 15, 10

Day 2/Chest Day
Incline DB Presses 4 x 12, 10, 8, 6
Flat BB Presses 4 x 10, 8, 6, 4
DB Pullovers 4 x 12, 10, 18, 6
Cable Cross Overs (high angle) 4 x 15, 12, 10, 8
Seated Flyes 4 x 15, 12, 10, 8

OFF DAY

Day 3/Back Day
Chin Ups 4 x 5
Seated Cable Rows 4 x 15, 12, 10, 8
Cable Pull Downs 4 x 12, 10, 8, 6
DB Shrugs 4 x 12, 10, 8, failure
DB Bent Over Rows 4 x 10, 8, 6, 4
Deadlifts 4 x 12, 8, 6, 4

Day 4/Arms Day
Front Raises 4 x 15, 12, 10, 8
Military Presses 4 x 12, 8, 6, 4
Rear Delt Rows 4 x 15, 12, 10, 8
Cross Body Hammer Curls 4 x 12, 10, 8, 8
Preacher Curls 4 x 12, 10, 8, 8
Reverse Cable Curls & Cable Curls supersetted 3 x 10-12
Close-Grip BB Presses 4 x 12, 8, 6, 4
Triceps Push-Downs 4 x 15, 12, 10, 8
Overhead Cable Extensions 4 x 15, 12, 10, 8

OFF DAY

OFF DAY


It may not seem like the greatest, but it wrecks. Love this work out. Hope you find it interesting enough to do it. GL grasshoppa :006:

 

[R1balla]

mon - arms
tues - 5x5
wed- off
thurs - back
fri - legs
sat - chest

i love this cause u get squats in twice a week and bench in twice a week for optimal gains

 

[j0sh710]

Both look like solid workouts, has anyone tried Scivations tri phase program?

http://www.scivationbooks.com/books/TriPhaseVol2.pdf