Mass routine
- Thread starter R1balla
- Start date
waverebelfore
New member
I just used this routine.. Its a modified SIMPLE strength routine from IronAddicts.com
It gave me about 8 - 9 pounds in 12 weeks and a few lifts increased by at least 45 pounts... It would help to know your stats
When people post routines you never know much about them either... I am 6'6'' and weigh 272 with 12% body fat age 24. I came off of a 4 day split that caused a stall in my prgress.
This routine is M/w/f/m
I give you four days so each week is different then the previous.
1st workout
Monday
Squat 4x 5
Glute/Ham 2 x 10 + Quad extensions 2 x 10
Bent Row or Chest Supported row 4 x 6
Underhand row – 2x10
Barbell or Dumbbell Curl 3 x 8
2 BB curl
Calf Raises 4 x 15
2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Lateral raises 2 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Calves 4 x 10 (rest pause calves)
3rd workout 1 day later
Friday
Deadlift or 3 x 5
3 x 5 squat
2 leg extensions SS Leg curls
Chin or lat pull-down 4 x 6
Rear delt exercise 2 x 8
BB Curl 3 x 8
2 x 10 DB curl
Calf Raises 4 x 15
4th workout
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Lateral raises 2 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Calves 4 x 10 (rest pause calves)
Run this for 8-12 weeks or until u stop making progress.. at that point take a week off or lift really light and then go back to your normal split for 4 - 8 weeks cycling from this and your other (probably volume oriented) routine.
It gave me about 8 - 9 pounds in 12 weeks and a few lifts increased by at least 45 pounts... It would help to know your stats
When people post routines you never know much about them either... I am 6'6'' and weigh 272 with 12% body fat age 24. I came off of a 4 day split that caused a stall in my prgress.
This routine is M/w/f/m
I give you four days so each week is different then the previous.
1st workout
Monday
Squat 4x 5
Glute/Ham 2 x 10 + Quad extensions 2 x 10
Bent Row or Chest Supported row 4 x 6
Underhand row – 2x10
Barbell or Dumbbell Curl 3 x 8
2 BB curl
Calf Raises 4 x 15
2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Lateral raises 2 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Calves 4 x 10 (rest pause calves)
3rd workout 1 day later
Friday
Deadlift or 3 x 5
3 x 5 squat
2 leg extensions SS Leg curls
Chin or lat pull-down 4 x 6
Rear delt exercise 2 x 8
BB Curl 3 x 8
2 x 10 DB curl
Calf Raises 4 x 15
4th workout
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Lateral raises 2 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Calves 4 x 10 (rest pause calves)
Run this for 8-12 weeks or until u stop making progress.. at that point take a week off or lift really light and then go back to your normal split for 4 - 8 weeks cycling from this and your other (probably volume oriented) routine.