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

Written by: Daniel Maman
ACE Personal Trainer

BSc Sports, Exercise, & Wellness
Last Updated on August 4, 2023

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

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

3-15 reps

3 min rest

Straight-legged deadlifts

3-15 reps

3 min rest

Lunges

3-15 reps

3 min rest

Hamstring Curls

3-15 reps

3 min rest

Calf Raises

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

3-15

1-3 min

Lateral Raise

3-15

1-3 min

Front Raise

3-15

1-3 min

Shrugs

3-15

1-3 min

Inverted Body Weight Shoulder Press

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

3-15

1-3 min

Triceps Pushdown

3-15

1-3 min

Skull Crushers

3-15

1-3 min

EZ Bar Preacher Curls

3-15

1-3 min

hammer curls

3-15

1-3 min

Spider Man Curls

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 reps

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.

Put It into Practice: 3 Impactful Takeaways to Implement

Incorporate variety: To achieve a well-balanced workout routine, incorporate variations in the number of reps (3-15) and rest time (1-3 minutes) for each exercise. This will help you target different muscle fibers and improve overall fitness.
Follow the 6-day split: Follow the 6-day split routine, with each day focusing on a different muscle group: Chest, Back, Legs, Shoulders, Arms, and Cardio/Abs. This will help you target each muscle group effectively and avoid overtraining.
Challenge yourself: This is an advanced workout routine designed to help you put on mass. Challenge yourself to push your limits and achieve your fitness goals, even if you’re a skinny guy who struggles to put on weight.

Daniel Maman

Daniel is a certified personal trainer (ACE), has a Bachelors of Science degree in Sports, Exercise, and Wellness, and spends his free time keeping up to date with the latest research in health and fitness. In his free time, you can find him playing basketball, doing muay thai, camping, traveling, reading, and eating tomatoes like they're apples.