This workout is designed for all out mass gains.
Lift as heavy as you can but do so while maintaining good form.
Make every last 2 reps be an all-out struggle, get a spot if needed.
Rest time between sets will be 50-65 second
I didn't list abs, I usually do them in my room before getting up or before going to bed.
Monday: Quads/ Calves/ Abs
Barbell Squats: 5 sets: 6, 6, 8, 8, 6
Leg Press: 4 sets: 6,8,8,10
Hack Squats: 3 sets: 6,6,8
Extensions: 2 sets: 10,10
Calves
Standing Calf Raises: 3 sets: 12,12,15
Seated Calf Raises: 3 sets: 12,12,15
Tuesday: Delts/ Traps
Dumbbell Press: 5 sets: 6,6,8,8,6
Wide Grip Upright Rows: 4 sets: 6,8,8, 10
Barbell Shrugs: 5 sets: 8,8,10,10,12
Side Lateral Raises: 3 sets: 10,10,10
Incline Rear Lateral Raises: 3 sets: 10,10,10
Front Raises: 2 sets: 10,10
Wednesday: Bis/ Tris/ Abs
Close Grip Bench: 5 sets: 6,6,8,8,6
Lying Tri Extensions: 4 sets: 6,8,8,10
Skull crushers: 3 sets: 8,8,10
Standing Barbell Curls: 5 sets: 6,6,8,8,10
Ez Bar Preacher Curls: 4 sets: 6,8,8,10
Incline Dumbbell Curls: 3 sets: 10,10,10
Thursday: Off
Friday: Back/ Hams/ Calves
T-Bar Rows: 5 sets: 6,6,8,8,10
Deadlifts: 4 sets: 6,6,8,4
Wide Grip Pull downs: 3 sets: 10,10,10
Seated Cable Rows: 3 sets: 10,10,10
Pull-ups: 2 sets to failure
Lying Leg Curls: 3 sets: 8,8,10
Seated Leg Curls: 2 sets: Failure
Leg Press Calf Raises: 3 sets: 12,12,15
Machine Calf Raises: 3 sets: 12,12,15
Saturday: Chest/ Abs
Incline Barbell Press: 5 sets: 6,6,8,8,6
Flat Dumbbell Press: 4 sets: 6,8,8,6
Incline Machine Press: 3 sets: 10 reps
Dip: 3 sets: 8,8,10
Sunday: Off
Lift as heavy as you can but do so while maintaining good form.
Make every last 2 reps be an all-out struggle, get a spot if needed.
Rest time between sets will be 50-65 second
I didn't list abs, I usually do them in my room before getting up or before going to bed.
Monday: Quads/ Calves/ Abs
Barbell Squats: 5 sets: 6, 6, 8, 8, 6
Leg Press: 4 sets: 6,8,8,10
Hack Squats: 3 sets: 6,6,8
Extensions: 2 sets: 10,10
Calves
Standing Calf Raises: 3 sets: 12,12,15
Seated Calf Raises: 3 sets: 12,12,15
Tuesday: Delts/ Traps
Dumbbell Press: 5 sets: 6,6,8,8,6
Wide Grip Upright Rows: 4 sets: 6,8,8, 10
Barbell Shrugs: 5 sets: 8,8,10,10,12
Side Lateral Raises: 3 sets: 10,10,10
Incline Rear Lateral Raises: 3 sets: 10,10,10
Front Raises: 2 sets: 10,10
Wednesday: Bis/ Tris/ Abs
Close Grip Bench: 5 sets: 6,6,8,8,6
Lying Tri Extensions: 4 sets: 6,8,8,10
Skull crushers: 3 sets: 8,8,10
Standing Barbell Curls: 5 sets: 6,6,8,8,10
Ez Bar Preacher Curls: 4 sets: 6,8,8,10
Incline Dumbbell Curls: 3 sets: 10,10,10
Thursday: Off
Friday: Back/ Hams/ Calves
T-Bar Rows: 5 sets: 6,6,8,8,10
Deadlifts: 4 sets: 6,6,8,4
Wide Grip Pull downs: 3 sets: 10,10,10
Seated Cable Rows: 3 sets: 10,10,10
Pull-ups: 2 sets to failure
Lying Leg Curls: 3 sets: 8,8,10
Seated Leg Curls: 2 sets: Failure
Leg Press Calf Raises: 3 sets: 12,12,15
Machine Calf Raises: 3 sets: 12,12,15
Saturday: Chest/ Abs
Incline Barbell Press: 5 sets: 6,6,8,8,6
Flat Dumbbell Press: 4 sets: 6,8,8,6
Incline Machine Press: 3 sets: 10 reps
Dip: 3 sets: 8,8,10
Sunday: Off
