Mass routine

  1. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,544
    Answers
    0

    Mass routine


    can anyone give me a decent mass program other than 5x5. this is what i currently do
    Mon - arms
    Tues - 5x5
    Wed - off
    Thurs - chest
    Fri - legs
    Sat - back

    good replies get rep points

  2. Registered User
    waverebelfore's Avatar
    Stats
    6'6"  272 lbs.
    Join Date
    Jan 2010
    Posts
    50
    Answers
    0


    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.

Similar Forum Threads

  1. Routine on Mass Tabs
    By getbig89 in forum Training Forum
    Replies: 13
    Last Post: 12-08-2010, 04:37 PM
  2. Mass Building Routine
    By ninjarider45 in forum Training Forum
    Replies: 16
    Last Post: 10-10-2009, 02:20 AM
  3. Best Mass Routine
    By classic27 in forum Bulking
    Replies: 4
    Last Post: 12-23-2008, 08:16 AM
  4. True Mass Routine!!!
    By JKurz1 in forum Training Forum
    Replies: 5
    Last Post: 01-05-2008, 10:08 AM
  5. Best Routine For Mass??
    By Mulletsoldier in forum Training Forum
    Replies: 88
    Last Post: 02-20-2006, 06:55 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in