Well i found this on flexmagazine.com it is ronnie colemans ultimate mass program, but do you think it will work for the average person(the way the exercises are set up you dont really have time to recover, and i thought that you should do low reps for mass not 12)
EXERCISE SETS REPS
DAY 1
BACK
Deadlifts 4 6-12
Barbell rows 4 10-12
T-bar rows 4 10-12
One-arm dumbbell rows 4 10-12
BICEPS
Barbell curls 4 12
Seated alternate dumbbell curls 4 12
Cambered-bar preacher curls 4 12
Standing cable curls 4 12
SHOULDERS
Military presses 4 10-12
Seated dumbbell presses superset with 4 12
Front dumbbell raises 4 12
DAY 2
LEGS
Squats 5-6 12
Leg presses 4 12
Parking-lot lunges 2 100 yards
Stiff-leg deadlifts 4 12
Seated leg curls 4 12
Donkey raises 4 12
Seated raises 4 12
DAY 3
CHEST
Flat bench presses 5 12
Incline barbell presses 3 12
Flat dumbbell presses 4 12
Flat flyes 4 12
TRICEPS
Seated cambered-bar French curls 3 12-15
Seated dumbbell extensions 4 12-15
Close-grip bench presses 4 12-15
DAY 4
BACK
Barbell rows 5 10-12
Pulley rows 4 10-12
Machine pulldowns 3 10-12
Front pulldowns 3 10-12
BICEPS
Incline alternate dumbbell curls 4 12
Machine curls superset with
Barbell curls 4 12
Standing cable curls 4 12
SHOULDERS
Seated dumbbell presses 4 12
Front dumbbell raises (drop sets) 3 8-25
Machine presses (drop sets) 3 8-25
DAY 5
LEGS
Leg extensions 4 30
Front squats 4 12-15
Hack squats 4 12
Standing leg curls 4 12-15
Lying leg curls 4 12-15
Donkey raises 4 12
Seated raises 4 12
DAY 6
CHEST
Incline dumbbell presses 4 12
Decline barbell presses 4 12
Incline flyes 4 12
Decline dumbbell presses 4 12
TRICEPS
Lying cambered-bar extensions 4 12-15
Machine dips 4 12-15
Seated cambered-bar French curls 4 12-15
EXERCISE SETS REPS
DAY 1
BACK
Deadlifts 4 6-12
Barbell rows 4 10-12
T-bar rows 4 10-12
One-arm dumbbell rows 4 10-12
BICEPS
Barbell curls 4 12
Seated alternate dumbbell curls 4 12
Cambered-bar preacher curls 4 12
Standing cable curls 4 12
SHOULDERS
Military presses 4 10-12
Seated dumbbell presses superset with 4 12
Front dumbbell raises 4 12
DAY 2
LEGS
Squats 5-6 12
Leg presses 4 12
Parking-lot lunges 2 100 yards
Stiff-leg deadlifts 4 12
Seated leg curls 4 12
Donkey raises 4 12
Seated raises 4 12
DAY 3
CHEST
Flat bench presses 5 12
Incline barbell presses 3 12
Flat dumbbell presses 4 12
Flat flyes 4 12
TRICEPS
Seated cambered-bar French curls 3 12-15
Seated dumbbell extensions 4 12-15
Close-grip bench presses 4 12-15
DAY 4
BACK
Barbell rows 5 10-12
Pulley rows 4 10-12
Machine pulldowns 3 10-12
Front pulldowns 3 10-12
BICEPS
Incline alternate dumbbell curls 4 12
Machine curls superset with
Barbell curls 4 12
Standing cable curls 4 12
SHOULDERS
Seated dumbbell presses 4 12
Front dumbbell raises (drop sets) 3 8-25
Machine presses (drop sets) 3 8-25
DAY 5
LEGS
Leg extensions 4 30
Front squats 4 12-15
Hack squats 4 12
Standing leg curls 4 12-15
Lying leg curls 4 12-15
Donkey raises 4 12
Seated raises 4 12
DAY 6
CHEST
Incline dumbbell presses 4 12
Decline barbell presses 4 12
Incline flyes 4 12
Decline dumbbell presses 4 12
TRICEPS
Lying cambered-bar extensions 4 12-15
Machine dips 4 12-15
Seated cambered-bar French curls 4 12-15