12 Week Advanced Strength and Mass Routine

This program is ideal for those of you who are underweight.

The routine is broken down into 3, 4 week segments each building upon each other.

Routine Type 4 Days On - 3 Days Off
Duration 12 Weeks - Broked into 3 - 4 week segments.
Level Intermediate
Purpose Mass / Muscle Building
Target Underweight Individuals

The Workout

Week 1 - 4
Muscle Group Exercise Sets / Reps
Monday - Shoulders conjugate/Traps heavy Seated Dumbbell Press 4 x 6 - 8 reps
Upright Row 3 x 10 - 12 reps
Front Raise 3 x 10 - 12 reps
Arnold Press 3 x 8 - 10 reps
Side Raise 1 x 100 reps (Take pauses if necessary)
Power Barbell Shrugs 5 x 5 reps (Heavy weight)
Tuesday - Quads/Hams
Biceps/Triceps
Squat 1 x 15 reps
1 x 12 reps
1 x 8 reps
1 x 20 reps
Romanian Deadlift 1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Barbell Curl 3 x 6 - 8 reps
Close Grip Bench Press 3 x 6 - 8 reps
Preacher Curl 3 x 10 - 12 reps
Skull Crushers 3 x 10 - 12 reps
Hammer Curl 3 x 12 - 15 reps
Cable Pressdowns 3 x 12 - 15 reps
Thursday - Traps / Shoulders Heavy Barbell Shrugs 4 x 6 - 8 reps
Behind the back shrugs in the Smith machine 4 x 6 - 8 reps
Upright Row 3 x 10 - 12 reps
Rear Delt Machine (Or a pec deck fly machine) 1 x 100 reps (in necessary pause)
Military Press 5 x 5 reps
Saturday - Chest and Back Incline Press 3 x 6 - 8 reps
Bent Over Barbell Rows 3 x 6 - 8 reps
Flat Bench Dumbbell Press 3 x 10 - 12 reps
Lat Pulldown 3 x 10 - 12 reps
Decline Bench Press (barbell or dumbbells) 3 x 12 - 15 reps
Seated Rows 3 x 12 - 15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between
these two:
AB WORKOUT 1 Kneeling Cable Crunch 3 x 12 - 15 reps
Machine crunch (use a 505 tempo) 3 x 6 - 8 reps
Swiss ball crunch 3 x Failure
AB WORKOUT 2 Eagle sit-up 3 x 20 reps
Roman chair Russian twist 3 x 12 - 15 reps
High pulley woodchop 3 x 12 - 15 reps (per side)
Week 5 - 8
Muscle Group Exercise Sets / Reps
Monday - Upper chest conjugate/Biceps heavy Incline Bench Press 4 x 6 - 8 reps
Low Incline Bench Press (Should be at a low incline) 3 x 10 - 12 reps
Incline Cable Flies 3 x 10 - 12 reps
Low Pulley Cable Cross Over 3 x 8 - 10 reps
Bench Press 1 x 100 reps (Take pauses if necessary)
Barbell Curl 5 x 5 reps (Heavy weight)
Tuesday - Quads/Hams
Biceps/Triceps
Squat 1 x 15 reps
1 x 12 reps
1 x 8 reps
1 x 20 reps
Romanian Deadlift 1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Leg Press 3 x 10 - 12 reps
Gironda Leg Curls (leg curl with an elevated torso, as in a push up position) 3 x 10 - 12 reps
Leg Curl 1 x 100 reps (pause when necessary)
Thursday - Traps / Shoulders Heavy Barbell Curl 4 x 6 - 8 reps
Reverse Preacher Curl 3 x 10 - 12 reps
Hammer Curl 3 x 10 - 12 reps
Machine Curl using 2/1 technique (lift with 2 arms and lower in 5 seconds with one arm) 3 x 5 - 6 reps per side
Preacher Curl 1 x 100 reps
High Incline Dumbbell Press 5 x 5 reps
Saturday - Chest and Back Bent Over Barbell Rows 3 x 6 - 8 reps
Horizontal Row 3 x Failure
Weighted Chin Ups 3 x 6 - 8 reps
Lat Pulldown 3 x 10 - 12 reps
Decline E-Z Bar Triceps Extensions 5 x 6 - 8 reps
Rope Triceps Extensions 5 x 12 - 15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between
these two: (perform one ab workout per week and alternate with the following workout the next week)
AB WORKOUT 1 Kneeling Cable Crunch 3 x 12 - 15 reps
Machine crunch (use a 505 tempo) 3 x 6 - 8 reps
Swiss ball crunch 3 x Failure
AB WORKOUT 2 Eagle sit-up 3 x 20 reps
Roman chair Russian twist 3 x 12 - 15 reps
High pulley woodchop 3 x 12 - 15 reps (per side)
Week 9 - 12
Muscle Group Exercise Sets / Reps
Tuesday - Quads and Hamstrings Squat 1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
Leg Press 3 x 10 - 12 reps
Leg Extensions 3 x 10 - 12 reps
Leg Curl 1 x 100 reps (pause when necessary)
Romanian Deadlift 1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
Tuesday - Shoulders and Back Upright Row 1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
Front Raises 4 x 12 - 15 reps
Cable Lateral Raise (one arm at a time) 5 x 5 reps
Bent Over Barbell Rows 1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
Lat Pulldown 1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
Behind the back shrugs in the Smith machine 3 x 12 - 15 reps
Thursday - Biceps and Triceps Preacher Curl 4 x 8 - 10 reps
Alternate Dumbbell Curl 4 x 10 - 12 reps
Reverse Barbell Curl 4 x 12 - 15 reps
Close Grip Bench Press 4 x 8 - 10 reps
Lying Barbell Extensions 4 x 10 - 12 reps
Rope Triceps Extensions 4 x 12 - 15 reps
Saturday - Chest and Shoulders Decline Bench Press 3 x 8 - 10 reps
Dips 3 x Failure
Cable Cross Overs 3 x 12 - 15 reps
Seated Dumbbell Press 4 x 8 - 10 reps
Standing Cable Raise 4 x 10 - 12 reps
Front Dumbbell Raise 4 x 12 - 15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between
these two: (perform one ab workout per week and alternate with the following workout the next week)
AB WORKOUT 1 Kneeling Cable Crunch 3 x 12 - 15 reps
Machine crunch (use a 505 tempo) 3 x 6 - 8 reps
Swiss ball crunch 3 x Failure
AB WORKOUT 2 Eagle sit-up 3 x 20 reps
Roman chair Russian twist 3 x 12 - 15 reps
High pulley woodchop 3 x 12 - 15 reps (per side)

Editors Note* This is a high volume workout which requires time and effort. If you find the workouts are too long, shorten the set and or the repetition scheme.

Routine submitted by Brad.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > General Routines > Split Workout Routines