Advanced Workout Routine To Gain Mass [6-Day Split]
June 24, 2012
Looking for an advanced workout routine to take your fitness to the next level?
You came to the right spot
Written below is an advanced workout routine that will help you to put on mass, even if you’re a skinny guy who struggles to put on weight..
For the number of reps and rest, I have provided variations (3-15 reps and 1-3 minutes rest).
When you perform this workout regimen, perform 3-5 reps with 3-5 minute rests, 8-12 reps with 1-2 minute rests, or 12-15 reps with 30-45 second rest.
You should perform all different phases for a well-balanced workout routine.
For example, for 3-4 weeks you will perform each exercise 3-5 reps with 3-5 minute rests, then the next 3-4 weeks, you would perform every exercise in the exercise program 8-12 reps with 1-2 minute rests, and then the next 3-4 weeks, you would perform every exercise 12-15 reps with 30-45 second rest between sets.
Advanced Workout Routine Below
Monday – Chest
| Monday’s Workout Routine Exercises | Number sets | Number reps | Rest | |
| Smith Machine Flat Bench Press (if you have a regular adjustable bench, feel free to use it instead) | 3 | 3-15 reps | 1-3 minutes | |
| Dumbbell Incline Press | 3 | 3-15 reps | 1-3 minutes | |
| Dumbbell Bench Press | 3 | 3-15 reps | 1-3 minutes | |
| Machine Flies | 3 | 3-15 reps | 1-3 minutes | |
| Standard Push-ups | 3 | until failure | 1-3 minutes | |
| Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes | ||||
Tuesday – Back |
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| Tuesday’s Workout Routine Exercises | Number sets | Number reps | Rest |
| Lat Pulldowns | 3 | 3-15 reps | 1-3 minutes |
| dumbbell rows | 3 | 3-15 reps | 1-3 minutes |
| Wide Grip Pullups (weighted or assisted if necessary) | 3 | 3-15 reps | 1-3 minutes |
| Seated Rows | 3 | 3-15 reps | 1-3 minutes |
| Neutral Grip Pullups (weighted or assisted if necessary) | 3 | 3-15 reps | 1-3 minutes |
Abs: My Phenom Fitness Ab Workout!
Wednesday – Legs |
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| Workout Routine Exercises | Number sets | Number reps | Tempo | ||||||||||
| Squats | 3 | 3-15 reps | 3 min rest | ||||||||||
| Straight-legged deadlifts | 3 | 3-15 reps | 3 min rest | ||||||||||
| Lunges | 3 | 3-15 reps | 3 min rest | ||||||||||
| Hamstring Curls | 3 | 3-15 reps | 3 min rest | ||||||||||
| Calf Raises | 3 | 3-15 reps | 3 min rest | ||||||||||
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Thursday – Shoulders |
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| Workout Routine Exercises | Number sets | Number reps | Tempo | |||||
| Dumbbell press | 3 | 3-15 | 1-3 min | |||||
| Lateral Raise | 3 | 3-15 | 1-3 min | |||||
| Front Raise | 3 | 3-15 | 1-3 min | |||||
| Shrugs | 3 | 3-15 | 1-3 min | |||||
| Inverted Body Weight Shoulder Press | 3 | As many as you can | 1-3 min | |||||
Friday – Arms |
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| Workout Routine Exercises | Number sets | Number reps | Tempo | ||||||||||
| Overhead Dumbbell Extension | 3 | 3-15 | 1-3 min | ||||||||||
| Triceps Pushdown | 3 | 3-15 | 1-3 min | ||||||||||
| Skull Crushers | 3 | 3-15 | 1-3 min | ||||||||||
| EZ Bar Preacher Curls | 3 | 3-15 | 1-3 min | ||||||||||
| hammer curls | 3 | 3-15 | 1-3 min | ||||||||||
| Spider Man Curls | 3 | 3-15 | 1-3 min | ||||||||||
Saturday – Cardio and abs
Here is the ab workout routine from the video in written form: (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between in this exercise routine. After completing the 2 abs exercises, take a 30-second rest and repeat the core exercises again. You will be completing a total of 3 sets of this part of the workout routine) Superset 1
Superset 2
Superset 3
Superset 4
Superset 5
Sunday – RestLooking for great at-home workout equipment? Check out our popular post on the top 4 Wall Mounted Squat Racks for your home gym. |
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