Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
12 Week Mass BuildingSchedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #1 |
Workout #2 |
Workout #3 |
Workout #4 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
| Bench - 10,8,8,6 Reps | ||||
| Incline - 8,8,6 Reps | ||||
| Decline - 8,8,6 Reps | ||||
| Flys - 8 Reps | ||||
| Pullovers - 10 Reps | ||||
| Tricep Pushdowns - 10,8,8,6 Reps | ||||
| Weighted Dips - 10 Reps | ||||
| Bench Dips - 10,10,8 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Chin Ups - 8 Reps | |||
| One Arm Rows - 8 Reps | |||
| Wide Grip Seated Rows - 8 Reps | |||
| Close Grip Seated Rows - 8 Reps | |||
| Pulldowns - 10,10,8 Reps | |||
| Barbell Curls - 8,8,6 Reps | |||
| Ez Bar Preacher Curls - 8,8,6 Reps | |||
| Incline Curls - 14 Reps | |||
| Concentration Curls - 10 Reps |
Workout #3
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
| Front Machine Press - 10 Reps | ||||
| Incline Rear Laterals - 10 Reps | ||||
| Arnold Presses - 10 Reps | ||||
| Lying Side Laterals - 10 Reps | ||||
| Shrugs - 10,8 Reps | ||||
| Upright Rows - 10 Reps | ||||
| Front Wrist Curl - 10 Reps | ||||
| Back Wrist Curl - 10 Reps |
Workout #4
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Squats - 8 Reps | |||
| Leg Ext - 8 Reps | |||
| Leg Curls - 8 Reps | |||
| One Leg Calf Rasies - 10 Reps | |||
| Calf Rasies - 10 Reps |