We all either go to the gym to get massive or get shredded. Having achieved both and now focusing on keeping those lean gains I wanted to share a program I used to put on some lean mass. This 12-week mass gain program is designed to increase your muscle mass as much as possible in 12 weeks. The program works for each muscle group hard twice per week. You will train on a 5-day split routine, which you are able to choose the days that you train as long as you follow this 5-day split. Every 2 weeks there will be a new training program to follow so make sure that you check back or sign up for our fitness newsletter to get the updates. To get the most out of this program you need to be eating BIG. Big meals, at least 4-5 times a day. Keep the meals healthy and don’t think that because you on a muscle gaining program you can eat shit. It doesn’t work like that and you will just put on fat and not quality muscle.
| Exercise | Sets | Reps | Muscle Group |
| Barbell Squat |
5 |
5 |
Legs |
| Barbell Walking Lunge |
5 |
10 |
Legs |
| Prone Machine Leg Curl Alternating Legs |
5 |
5 |
Legs |
| Standing Shoulder Press |
5 |
5 |
Shoulders |
| Standing Dumbbell Side Raise |
5 |
5 |
Shoulders |
| Standing Barbell Upright Row |
5 |
5 |
Shoulders |
| Standing Dumbbell Front Raise |
5 |
5 |
Shoulders |
| Seated On Bench Dumbbell Rear Delt Raise |
4 |
10 |
Shoulders |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band |
3 |
30 |
Abs |
| Leg Lifts on Ball |
3 |
10 |
Abs |
| Standing Calf Raise |
5 |
15 |
Legs |
| Exercise | Sets | Reps | Muscle Group |
|
Barbell Incline Bench Press |
2 |
15 |
Chest |
| Standing Chest Fly With Band One Arm |
2 |
15 |
Chest |
| Dumbbell Incline Bench Press On Bench Alternating Arms |
4 |
8 |
Chest |
| Standard Grip Pushups Feet On Ball |
3 |
15 |
Chest |
| Standing High Cable Flys Both Arms |
4 |
8 |
Chest |
| Seated On Bench Bar Lat Pulldowns |
4 |
8 |
Back |
| Standing Close Grip Low Rows |
4 |
8 |
Back |
| Dumbbell Bent Over Close Grip Rows |
4 |
8 |
Back |
| Standing Dumbbell Shrugs |
5 |
5 |
Shoulders |
| Laying on Ball Abdominal Crunches |
3 |
20 |
Abs |
| V- Situps |
3 |
20 |
Abs |
|
Exercise |
Sets | Reps | Muscle Group |
|
Barbell Sumo Squat |
4 |
5 |
Legs |
|
Dumbbell Front Squat |
4 |
8 |
Legs |
|
Dumbbell Straight Legged Deadlift |
4 |
5 |
Legs |
|
Standing Dumbbell Shoulder Press Alternating Arms |
3 |
8 |
Shoulders |
| Seated On Bench Dumbbell Side Raise Both Arms |
3 |
8 |
Shoulders |
|
Standing Barbell Upright Row |
3 |
8 |
Shoulders |
|
Seated On Bench Dumbbell Rear Delt Raise Both Arms |
3 |
8 |
Shoulders |
|
Standing Biceps Curl Dumbbell |
4 |
10 |
Arms |
|
Standing Cable Triceps Extension |
4 |
12 |
Arms |
|
Laying on Ball Abdominal Crunches |
4 |
25 |
Abs |
| Seated Calf Raise |
4 |
25 |
Legs |
|
Exercise |
Sets |
Reps |
Muscle Group |
|
Barbell Bench Press |
4 |
6 |
Chest |
|
Incline Dumbbell Bench Press |
4 |
8 |
Chest |
|
Standing Low Cable Flys |
4 |
8 |
Chest |
|
Lat Pulldowns |
4 |
12 |
Back |
|
Wide Grip High Rows |
4 |
15 |
Back |
|
Laying on Ground Abdominal Crunches with a Twist |
3 |
30 |
Abs |
|
Laying on Ball Abdominal Crunches Hands by Head |
3 |
20 |
Abs |
|
Exercise |
Sets |
Reps |
Muscle Group |
|
Standing Bicep Curl Dumbbell Alternating Arms |
3 |
10 |
Arms |
|
Preacher Curls |
3 |
10 |
Arms |
|
Laying On Bench Dumbbell Tricep Extension |
2 |
12 |
Arms |
|
Standing Triceps Extension |
2 |
20 |
Arms |
|
Dips |
3 |
10 |
Chest |
|
Standing Barbell Shoulder Press |
4 |
8 |
Shoulders |
|
Bent Over Cable Crunch |
3 |
20 |
Abs |
|
Ab Roll Outs |
3 |
10 |
Abs |
