Mass Gaining Workout Schedule
Week One:
CHEST
Incline Barbell Presses: 4 Sets Of 8-10 Reps
Flat Barbell Presses: 4 Sets Of 8-10 Reps
Decline Barbell Presses: 4 Sets Of 8-10 Reps
High Cable Crossovers: 4 Sets Of 8-10 Reps
BACK
Barbell Rows: 4 Sets Of 8-10 Reps
Wide-Grip Lat Pull downs: 4 Sets Of 8-10 Reps
Dumbbell Pullovers: 4 Sets Of 8-10 Reps
Hyper-Extensions: 4 Sets Of 8-10 Reps
BICEPS
Incline Dumbbell Curls: 4 Sets Of 8-10 Reps
Seated Dumbbell Hammer Curls: 4 Sets Of 8-10 Reps
Seated Concentration Curls: 4 Sets Of 8-10 Reps
TRICEPS
Incline French Presses: 4 Sets Of 8-10 Reps
Rope Press downs: 4 Sets Of 8-10 Reps
Weighted Dips: 4 Sets Of 8-10 Reps
SHOULDERS
Arnold Presses : 4 Sets Of 8-10 Reps
Seated Dumbbell Side Laterals: 4 Sets Of 8-10 Reps
Seated Dumbbell Rear Laterals: 4 Sets Of 8-10 Reps
Dumbbell Shrugs: 4 Sets Of 8-10 Reps
LEGS
Dumbbell Squats: 4 Sets Of 8-10 Reps
Dumbbell Romanian Deadlifts: 4 Sets Of 8-10 Reps
Calf Raises on Smith Machine: 4 Sets Of 8-10 Reps
Week Two:
Week One:
CHEST
Incline Barbell Presses: 4 Sets Of 8-10 Reps
Flat Barbell Presses: 4 Sets Of 8-10 Reps
Decline Barbell Presses: 4 Sets Of 8-10 Reps
High Cable Crossovers: 4 Sets Of 8-10 Reps
BACK
Barbell Rows: 4 Sets Of 8-10 Reps
Wide-Grip Lat Pull downs: 4 Sets Of 8-10 Reps
Dumbbell Pullovers: 4 Sets Of 8-10 Reps
Hyper-Extensions: 4 Sets Of 8-10 Reps
BICEPS
Incline Dumbbell Curls: 4 Sets Of 8-10 Reps
Seated Dumbbell Hammer Curls: 4 Sets Of 8-10 Reps
Seated Concentration Curls: 4 Sets Of 8-10 Reps
TRICEPS
Incline French Presses: 4 Sets Of 8-10 Reps
Rope Press downs: 4 Sets Of 8-10 Reps
Weighted Dips: 4 Sets Of 8-10 Reps
SHOULDERS
Arnold Presses : 4 Sets Of 8-10 Reps
Seated Dumbbell Side Laterals: 4 Sets Of 8-10 Reps
Seated Dumbbell Rear Laterals: 4 Sets Of 8-10 Reps
Dumbbell Shrugs: 4 Sets Of 8-10 Reps
LEGS
Dumbbell Squats: 4 Sets Of 8-10 Reps
Dumbbell Romanian Deadlifts: 4 Sets Of 8-10 Reps
Calf Raises on Smith Machine: 4 Sets Of 8-10 Reps
Week Two:
CHEST
Decline Dumbbell Presses: 3 Sets Of 6-8 Reps
Flat Dumbbell Presses: 3 Sets Of 6-8 Reps
Incline Dumbbell Presses: 3 Sets Of 6-8 Reps
Incline Dumbbell Flyes: 3 Sets Of 6-8 Reps
BACK
T-Bar Rows: 3 Sets Of 6-8 Reps
Reverse-Grip Lat Pull Downs: 3 Sets Of 6-8 Reps
Barbell Pullovers: 3 Sets Of 6-8 Reps
BICEPS
Standing Dumbbell Curls: 3 Sets Of 6-8 Reps
Barbell Curls: 3 Sets Of 6-8 Reps
Standing Dumbbell Hammer Curls: 3 Sets Of 6-8 Reps
TRICEPS
Weighted Dips: 3 Sets Of 6-8 Reps
Straight-Bar Press Downs: 3 Sets Of 6-8 Reps
Reverse-Grip, Straight Bar Press Downs: 3 Sets Of 6-8 Reps
SHOULDERS
Seated Military Presses: 3 Sets Of 6-8 Reps
Standing Front Alternating Dumbbell Raises: 3 Sets Of 6-8 Reps
Standing Dumbbell Side Lateral Raises: 3 Sets Of 6-8 Reps
Barbell Shrugs: 3 Sets Of 6-8 Reps
LEGS
Barbell Squats: 3 Sets Of 6-8 Reps
Stiff-legged Barbell Deadlifts: 3 Sets Of 6-8 Reps
Seated Calf Raises: 3 Sets Of 6-8 Reps
Week Three:
CHEST
Flat Chest Press Machine: 4 Sets Of 8-10 Reps
Incline Chest Press Machine: 4 Sets Of 8-10 Reps
Decline Dumbbell Flyes: 4 Sets Of 8-10 Reps
Low Cable Crossovers: 4 Sets Of 8-10 Reps
BACK
Machine Rows: 4 Sets Of 8-10 Reps
Weighted Wide-Grip Pull-Ups: 4 Sets Of 8-10 Reps
Behind The Neck Lat Pulldowns: 4 Sets Of 8-10 Reps
BICEPS
Standing Barbell Curls: 4 Sets Of 8-10 Reps
Preacher Curl Machine: 4 Sets Of 8-10 Reps
Reverse-grip Barbell Curls: 4 Sets Of 8-10 Reps
TRICEPS
Skullcrushers: 4 Sets Of 8-10 Reps
One-arm overhead dumbbell extensions: 4 Sets Of 8-10 Reps
Two-arm overhead dumbbell extensions: 4 Sets Of 8-10 Reps
SHOULDERS
Upright Barbell Rows - Close-Grip: 4 Sets Of 8-10 Reps
Seated Behind The Neck Presses: 4 Sets Of 8-10 Reps
Standing Dumbbell Raises To The Front: 4 Sets Of 8-10 Reps
LEGS
Leg Extensions: 4 Sets Of 8-10 Reps
Lying Leg Curls: 4 Sets Of 8-10 Reps
Inner/Outer Thigh Machine: 4 Sets Of 8-10 Reps
Deadlifts: 4 Sets Of 8-10 Reps
Calf Presses On Leg Press: 4 Sets Of 8-10 Reps
Week Four:
CHEST
Incline Chest Press: 3 Sets Of 6-8 Reps
Push-Ups With A Plate On Your Back: 3 Sets Of 6-8 Reps
Flat Bench Dumbbell Flyes: 3 Sets Of 6-8 Reps
Pec Deck Machine: 3 Sets Of 6-8 Reps
BACK
One-arm Dumbbell Rows : 3 Sets Of 6-8 Reps
Weighted Reverse-Grip Pull-ups: 3 Sets Of 6-8 Reps
Dumbbell Pullovers: 3 Sets Of 6-8 Reps
BICEPS
Standing Cable Curls: 3 Sets Of 6-8 Reps
Seated Alternating Dumbbell Curls: 3 Sets Of 6-8 Reps
Reverse Grip Preacher Curl Machine: 3 Sets Of 6-8 Reps
TRICEPS
Close-Grip Bench Press: 3 Sets Of 6-8 Reps
One-Arm Reverse Grip Cable Press Downs: 3 Sets Of 6-8 Reps
Dumbbell Triceps Kickbacks: 3 Sets Of 6-8 Reps
SHOULDERS
Upright Dumbbell Rows: 3 Sets Of 6-8 Reps
Barbell Shrugs: 3 Sets Of 6-8 Reps
Standing Dumbbell Side Lateral Raises: 3 Sets Of 6-8 Reps
Seated Dumbbell Presses: 3 Sets Of 6-8 Reps
LEGS
Deadlifts: 3 Sets Of 6-8 Reps
Romanian Deadlifts With Barbell: 3 Sets Of 6-8 Reps
Seated Leg Curls: 3 Sets Of 6-8 Reps
Leg Extensions With Toes Pointed-In: 3 Sets Of 6-8 Reps