THE Ultimate MASS-GAIN PROGRAM

MASS-GAIN PROGRAM

effective program for beginners

please be careful and don't train with overweight and always do warm up sets before every Exercise

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		Month 1	Month 2	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		Month 1	Month 2	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
Hammer Curl	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.

 Best mass gain diet for bodybuilders

like us please in our facebook fan page :https://www.facebook.com/mjbodybuilding