12 Week Advanced Strength and Mass Routine

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


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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.


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