Saying you're a "hard-gainer" is a cop out. You can gain muscle if you eat more and recover better, and we'll bet anything it's the lack of those two things that's holding you back This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

mass gainer

Week 1-10

Exercise Sets Reps/Time
Barbell Bench Press 3 10, 8, 6
Incline Bench Press 2 8, 6
Decline Bench Press 2 8, 6
Dumbbell Flys / Pecdeck Flys 2 10
Front Press 2 8, 6
Side Raises / bend over raises 2 8, 6
Tricep Extension 2 10, 8, adding weight
Tricep Bench Dip 1 8

Exercise Sets Reps/Time
Chin Up 3 Capacity reps
Bent Over Barbell Row 2 8
Lat Pull Down 2 8
Standing Barbell Curl 2 8
Squats 3 10, 10, 8
Leg Press 2 8, 6
Leg Curls 2 8, 10
Leg Extension 2 8,10
Calf Raises 2 20

Rest / Cardio / Abs

Exercise Sets Reps/Time
Bench Press 3 10
Inclined Bench Press 2 8-10
Parallel Bar dips 2 capacity reps
Military Press 2 10
Chinning 3 Capacity Reps
Ground Pully 2 10
Barbell curls 3 10
Triceps Pully push down 3 10

Exercise Sets Reps/Time
Squat 4 10, 8, 8, 6,
Leg Extension 3 12
Leg Curl 3 12
Standing Calf Raise 3 12
Seated calf Raise 2 12

Rest / Cardios / Abs

Rest