Thread: 8-12 Week mass building workout

Hi All,

I was thinking of starting a Mass Building phase in the new year. Basically doing something like the 20 Rep squats program but using deadlifts instead (I have trouble with my knees, basically squatting is out for me - plus I train at home so safe squatting is hard).

I've been looking around and thought of something like the following 2-3 times a week:-

Deadlifts 1 x 20 (Heavy)
Light pullovers 1 x 20
Chest Press 3 X 6-8
Chins 2 X Max
Bent Over Rows 2 X 8-10
Shoulder Press 2 X 6-8
Curls 2 X 6-8
Calf Raises (1 leg) 2 X 15-20
Crunches/hang leg raises 1 X 25-40

I've done this kind of program before years ago doing the 20 rep squats & milk program with some good results, but I've never tried it with Deadlifts instead.

Any thoughts?? If I find my recovery isn't that good I'll only do it twice a week (which is what happened first time i did it).

Basically I want to bulk up a bit more before I start P90X ready for the summer (to get ripped), although I think I'll change a bit of the P90X as it looks a bit full on and I don't want to lose muscle etc.

Also, I am recovering from a rotator cuff injury (that I did last Jan) - it's starting to feel much better now, but I have to be careful when doing pushing type movements!

Current Stats:

5'11"
43 inch chest
13.5" arms Flexed
36" waist (I know!!!!)
weight 187lbs


Any thoughts/ideas would be helpful.

- John

yeah, that would work for me mate, as you said less can be more