You’re a guy who gets it. You understand why it’s important to get stronger. You value improving your mobility and movement patterns.
There's no shame in wanting to add slabs of body armor to your frame. And even in today’s functional-crazed fitness world, there's plenty of justification for adding a nice thick layer of muscle onto your skeleton (try telling an offensive lineman that carrying extra mass isn’t ‘functional’ for his sport).
In this article, a plan for a period of 3 months to achieve the piece
The Three-Month Mass-Gain Program
WEEKLY SPLIT:
Day Bodyparts Trained
1 Chest, triceps
2 Legs, calves, abs
3 Rest
4 Shoulders, traps
5 Back, biceps, abs
6 Rest
7 Rest
DAY 1: Chest & Triceps
|
Month1
|
Month2
|
Month 3
|
|
Exercise
|
Sets*
|
Reps
|
Reps
|
Reps
|
Chest:
|
||||
Incline Dumbbell Press
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Flat-Bench Barbell Press
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Incline Cable Flye
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Weighted Dip
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Triceps:
|
||||
Close-Grip Bench Press
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Lying EZ-Bar Triceps Extension
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Cable Pressdown
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
*Does not include warm-up sets.
|
||||
DAY 2: Legs, Calves & Abs
|
Month 1
|
Month 2
|
Month 3
|
|
Exercise
|
Sets*
|
Reps
|
Reps
|
Reps
|
Legs:
|
||||
Barbell Squat
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Romanian Deadlift
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Leg Press
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Leg Extension
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Lying Leg Curl
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Calves:
|
||||
Standing Calf Raise
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Abs:
|
||||
Weighted Crunch
|
4
|
12
|
12
|
12
|
Hanging Leg Raise
|
4
|
To failure
|
To failure
|
To failure
|
*Does not include warm-up sets
|
||||
DAY 3: Rest
DAY
4: Shoulders & Traps
|
Month1
|
Month2
|
Month 3
|
|
Exercise
|
Sets*
|
Reps
|
Reps
|
Reps
|
Shoulders:
|
||||
Seated Barbell Press
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
EZ-Bar Upright Row
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Dumbbell Lateral Raise
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Bent-Over Lateral Raise
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Traps:
|
||||
Dumbbell Shrug
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Smith Behind-the-Back Shrug
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
*Does not include warm-up sets.
|
||||
DAY 5: Back, Biceps &
Abs
|
Month 1
|
Month 2
|
Month 3
|
|
Exercise
|
Sets*
|
Reps
|
Reps
|
Reps
|
Back:
|
||||
Deadlift
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Bent-Over Barbell Row
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Seated Cable Row
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
T-Bar Row
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Decline Barbell Pullover
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Biceps:
|
||||
Standing Barbell Curl
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|
Incline Dumbbell Curl
|
1
|
12
|
10
|
8
|
1
|
10
|
10
|
10
|
|
1
|
8
|
10
|
12
|
|