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

advanced wokout routine
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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.

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 ExercisesNumber setsNumber repsRest
Smith Machine Flat Bench Press (if u have a regular flat bench, feel free to use it instead)33-15 reps1-3 minutes
Dumbbell Incline Press33-15 reps1-3 minutes
Dumbbell Bench Press33-15 reps1-3 minutes
Machine Flies33-15 reps1-3 minutes
Standard Push-ups3until failure1-3 minutes
Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

Tuesday – Back

Tuesday’s Workout Routine ExercisesNumber setsNumber repsRest
Lat Pulldowns33-15 reps1-3 minutes
dumbbell rows33-15 reps1-3 minutes
Wide Grip Pullups (weighted or assisted if necessary)33-15 reps1-3 minutes
Seated Rows33-15 reps1-3 minutes
Neutral Grip Pullups (weighted or assisted if necessary)33-15 reps1-3 minutes

 Abs: My Phenom Fitness Ab Workout!

Wednesday – Legs

Workout Routine ExercisesNumber setsNumber repsTempo
Squats 33-15 reps3 min rest
Straight-legged deadlifts33-15 reps3 min rest
Lunges33-15 reps3 min rest
Hamstring Curls33-15 reps3 min rest
Calf Raises33-15 reps3 min rest
Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes
 

Thursday – Shoulders

Workout Routine ExercisesNumber setsNumber repsTempo
Dumbbell press33-151-3 min
Lateral Raise33-151-3 min
Front Raise33-151-3 min
Shrugs33-151-3 min

Inverted Body Weight Shoulder Press 

3As many as you can1-3 min
    
Cardio: Jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

Friday – Arms

Workout Routine ExercisesNumber setsNumber repsTempo
Overhead Dumbbell Extension33-151-3 min
Triceps Pushdown33-151-3 min
Skull Crushers33-151-3 min
EZ Bar Preacher Curls33-151-3 min
hammer curls33-151-3 min
Spider Man Curls33-151-3 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. 

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