"Kyle’s Mass Building Program"

This routine is primarily for building muscle mass. I have been using it for a little less than two months and have put on about 6lbs, and gaining weight was always a challenge for me.

Day 1-Legs

Squats 4 sets 12
Leg Press 4 sets of 12
Lunges 4 sets of 13
Calf Raises 4 sets of 10

Day 2-Chest

Incline Press 4 sets of 12
Bench press 4 sets of 12
Dumbell Pullover 4 sets of 12
Fly 4 sets of 12

Day 3-Rest

Day 4-Back

Overhand Chin ups 4 sets to failure
Dumbell Rows 4 sets of 12
Barbell Pullover 4 sets of 12
Shrugs 4 sets of 10
Lat Pull Down 3 sets of 12

Day 5-Shoulders/Biceps/Triceps

Standing Dumbell Press 4 sets of 12
Dumbell Side Raise 4 sets of 12
Standing Curl 4 sets of 12
Reverse Curl 4 sets of 12
French Curl 4 sets of 12
Tricep Press Down 4 sets of 12

Day 6-Rest

Day 7-Rest

That is the weekly lay out for the routine. The key part is that you switch between hypertrophy, power and strength training using the routing. What I mean by this is that for 4 weeks you do hypertrophy training (you should have failure on you 12 rep of the first set), the following four weeks you do Strength training (you should have failure on the 9th rep of the first set), and the last four weeks you do power training (you should have failure anywhere from the first to the 5th rep of you first set). Obviously through each of these types of training you are not going to acheive the amount of reps on your first set that you are on you second through fourth sets, if you are then your not using enough weight. Keep in mind that the gains I made using this routine were also done with a strict diet.

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises