Advanced Workout Routine To Gain Mass [6-Day Split]

Daniel Maman 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.

full boy workout routine

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

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

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
Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

Thursday – Shoulders

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
Cardio: Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

Friday – Arms

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
Cardio: Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

Saturday – Cardio and abs

  • Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes
  • The following My Phenom Fitness Ab Workout

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

  • Box Climbers – 12-15 reps
  • Balanced Ball Tosses – 25 reps

Superset 2

  • Medicine Ball Climber + Jumps – 15 reps
  • Leg Up Crunches – 10-12 repsLeg up crunches full body workout routine

Superset 3

  • Lower Back Crunch and Hold – 6 reps of 5 second holds
  • Physio Ball Plank – 30 seconds

Superset 4

  • Medicine Ball Globetrotters – 12-15 reps
  • Medicine Ball Sit-ups – 12-15 reps

Superset 5

  • Plank Jumps – 10 reps
  • Mountain Climbers – 10 reps
  • Plank Leg Raise -10 reps
  • Elbow Plank Climbers – 10 reps (each side for a total of 20 reps)

Sunday – Rest

Looking for great at-home workout equipment? Check out our popular post on the top 4 Wall Mounted Squat Racks for your home gym. 

Daniel Maman

Daniel Maman's two biggest passions in life are health and fitness. He is a certified personal trainer, has a degree in exercise science, and spends his free time keeping up to date with the latest research. In his free time, you can find him playing basketball, bouldering, and spoiling his dog, Luna.

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