A 3 Month Guide to Mass Body Building

One of the most common things for younger lifters to want is mass. “How do I get big?” is a questions asked by thousands of men every year. To try and help this demographic we are going to share our favorite twelve week mass program. This routine has been battle tested many times and does produce results.

This routine is based on the idea of cycling training. Over the three months you will move through a few different phases of training, with each having a different goal in the entire cycle.

Month One
This will be a five day split working out five days in a row with two days off at the end. You can also split up the off days if needed. This is a higher rep phase.

Day one – Quads/Hamstring/Abs

Leg Press – three sets of twelve to fifteen repetitions

Hack Squats – three sets of twelve to fifteen repetitions

Leg Extensions – three sets of twelve to fifteen repetitions

Leg Curls – three sets of twelve to fifteen repetitions

Good Mornings – two sets of twelve to fifteen repetitions

Ab Crunch Machine – three sets of twenty to three0 repetitions

Leg Raises – three sets of twenty to three0 repetitions

Day two- Back/Biceps/Calves

Wide Grip Pulldowns – three sets of twelve to fifteen repetitions

Cable Rows – three sets of twelve to fifteen repetitions

Single Arm Dumbbell Rows – two sets of twelve to fifteen repetitions

Dumbbell Curls – three sets of twelve to fifteen repetitions

Concentration Curls – two sets of twelve to fifteen repetitions

Standing Calf Raises – three sets of twelve to fifteen repetitions

Seated Calf Raises – three sets of twelve to fifteen repetitions

Day three – Chest/Triceps

Incline Bench Press – three sets of twelve to fifteen repetitions

Flat Bench Dumbbell Flyes – three sets of twelve to fifteen repetitions

Decline Hammer Press (or Dumbbell Press) – three sets of twelve to fifteen repetitions

Lying Barbell Triceps Extensions – three sets of twelve to fifteen repetitions

Rope Triceps Pushdowns – two sets of twelve to fifteen repetitions

Day four – Shoulders/Abs

Dumbbell Side Lateral Raises – three sets of twelve to fifteen repetitions

Dumbbell Overhead Press – three sets of twelve to fifteen repetitions

Machine Rear Lateral Raises – three sets of twelve to fifteen repetitions

Dumbbell Shrugs – three sets of twelve to fifteen repetitions

Crunches – three sets of twenty to three0 repetitions

Flat Bench Leg Pull-ins – three sets of twenty to three0 repetitions

Day five – Forearms/Calves

Barbell Wrist Curls – three sets of twelve to fifteen repetitions

Barbell Reverse Wrist Curls – three sets of twelve to fifteen repetitions

Standing Calf Raises – three sets of twelve to fifteen repetitions

Donkey Calf Raises – three sets of twelve to fifteen repetitions

Seated Calf Raises – three sets of twelve to fifteen repetitions

Month Two
This will be a four-day split done over a week period with a rest day in the middle and two rest days on the end of the split. Now we adjust the exercises and lower repetitions with more volume.

Day one – Quads/Hamstrings

Squats – five sets of eight to twelve repetitions

Lunges – three sets of eight to twelve repetitions

Leg Extensions – three sets of eight to twelve repetitions

Stiff-Legged Dumbbell Deadlifts – three sets of eight to twelve repetitions

Leg Curls – three sets of eight to twelve repetitions

Day two – Chest/Triceps

Flat Bench Press – five sets of eight to twelve repetitions

Incline Dumbbell Flyes – three sets of eight to twelve repetitions

Dumbbell Pullovers – two sets of eight to twelve repetitions

Pec Dec Flyes – two sets of eight to twelve repetitions

Dips – three sets of eight to twelve repetitions

Straight Bar Triceps Cable Extension – two sets of eight to twelve repetitions

Day three – Back/Biceps/Forearms

Deadlifts – five sets of eight to twelve repetitions

Pull-ups – three sets of eight to twelve repetitions

Barbell Rows – three sets of eight to twelve repetitions

Cable Rows – twosets of eight to twelve repetitions

Barbell Curls – three sets of eight to twelve repetitions

Dumbbell Hammer Curls – two sets of eight to twelve repetitions

Cable Curls – two sets of eight to twelve repetitions

Day four – Shoulders/Calves/Abs

Front Row – three sets of eight to twelve repetitions

Side Dumbbell Laterals – three sets of eight to twelve repetitions

Read Dumbbell Laterals – three sets of eight to twelve repetitions

Military Press – two sets of eight to twelve repetitions

Standing Machine Calf Raises – three sets of eight to twelve repetitions

Leg Press Calf Raises – three sets of eight to twelve repetitions

Seat Calf Raises – three sets of eight to twelve repetitions

Jackknife Crunches – two sets of twenty to three0 repetitions

Swiss Ball Crunches – two sets of twenty to three0 repetitions

Month Three
This routine is similar to Month Two but with a few exercise swaps and slightly different rep ranges and volume. Finally we go to very low repetitions and straight power.

Day one – Quads/Hamstrings

Squats – five sets of six to eight repetitions

Leg Press – four sets of six to eight repetitions

Leg Extensions – three sets of six to eight repetitions

Romanian Deadlifts – four sets of six to eight repetitions

Leg Curls – three sets of six to eight repetitions

Day two – Chest/Triceps

Flat Bench Press – five sets of six to eight repetitions

Incline Dumbbell Flyes – three sets of six to eight repetitions

Incline Dumbbell Presses – three sets of six to eight repetitions

Dumbbell Pullovers – two sets of six to eight repetitions

Dips – three sets of six to eight repetitions

EZ Bar Triceps Cable Extension – two sets of six to eight repetitions

Day three – Back/Biceps/Forearms

Deadlifts – five sets of six to eight repetitions

Pull-ups – three sets of six to eight repetitions

Barbell Rows – four sets of six to eight repetitions

Cable Rows – two sets of six to eight repetitions

Barbell Curls – three sets of six to eight repetitions

Dumbbell Preacher Curls – three sets of six to eight repetitions

Concentration Curls – two sets of six to eight repetitions

Day four – Shoulders/Calves/Abs

Push Press – three sets of six to eight repetitions

Side Dumbbell Laterals – three sets of six to eight repetitions

Read Dumbbell Laterals – three sets of six to eight repetitions

Dumbbell Front Rows – three sets of six to eight repetitions

Standing Machine Calf Raises – three sets of six to eight repetitions

Leg Press Calf Raises – three sets of six to eight repetitions

Seat Calf Raises – three sets of six to eight repetitions

Jackknife Crunches – two sets of twenty to thirty repetitions

Swiss Ball Crunches – two sets of twenty to thirty repetitions