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
4 x 6 - 8 reps
3 x 10 - 12 reps
3 x 10 - 12 reps
3 x 8 - 10 reps
1 x 100 reps (Take pauses if necessary)
5 x 5 reps (Heavy weight)
Tuesday - Quads/Hams
Biceps/Triceps
1 x 15 reps 
1 x 12 reps
1 x 8 reps
1 x 20 reps
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 15 reps
3 x 6 - 8 reps
3 x 10 - 12 reps
3 x 10 - 12 reps
3 x 12 - 15 reps
3 x 12 - 15 reps
Thursday - Traps / Shoulders Heavy
4 x 6 - 8 reps
3 x 10 - 12 reps
Rear Delt Machine (Or a pec deck fly machine)
1 x 100 reps (in necessary pause)
5 x 5 reps
Saturday - Chest and Back
3 x 6 - 8 reps
3 x 10 - 12 reps
Decline Bench Press(barbell or dumbbells)
3 x 12 - 15 reps
3 x 12 - 15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between 
these two:
AB WORKOUT 1
3 x 12 - 15 reps
Machine crunch (use a 505 tempo)
3 x 6 - 8 reps
AB WORKOUT 2
3 x 20 reps
3 x 12 - 15 reps (per side)

Week 5 - 8

Muscle Group
Exercise
Sets / Reps
Monday - Upper chest conjugate/Biceps heavy
4 x 6 - 8 reps
Low Incline Bench Press(Should be at a low incline)
3 x 10 - 12 reps
3 x 10 - 12 reps
Low Pulley Cable Cross Over
3 x 8 - 10 reps
1 x 100 reps (Take pauses if necessary)
5 x 5 reps (Heavy weight)
Tuesday - Quads/Hams
Biceps/Triceps
1 x 15 reps 
1 x 12 reps
1 x 8 reps
1 x 20 reps
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 15 reps
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
1 x 100 reps (pause when necessary)
Thursday - Traps / Shoulders Heavy
4 x 6 - 8 reps
3 x 10 - 12 reps
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
1 x 100 reps
Saturday - Chest and Back
3 x 6 - 8 reps
3 x Failure
3 x 6 - 8 reps
3 x 10 - 12 reps
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
3 x 12 - 15 reps
Machine crunch (use a 505 tempo)
3 x 6 - 8 reps
AB WORKOUT 2
3 x 20 reps
3 x 12 - 15 reps (per side)

Week 9 - 12

Muscle Group
Exercise
Sets / Reps
Tuesday - Quads and Hamstrings
1 x 10 reps 
1 x 8 reps
1 x 6 reps
1 x 8 reps 
1 x 10 reps
3 x 10 - 12 reps
3 x 10 - 12 reps
1 x 100 reps (pause when necessary)
1 x 10 reps 
1 x 8 reps
1 x 6 reps
1 x 8 reps 
1 x 10 reps
Tuesday - Shoulders and Back
1 x 10 reps 
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
4 x 12 - 15 reps
Cable Lateral Raise (one arm at a time)
5 x 5 reps
1 x 10 reps 
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
1 x 10 reps 
1 x 8 reps
1 x 6 reps
1 x 8 reps
1 x 10 reps
Thursday - Biceps and Triceps
4 x 8 - 10 reps
4 x 10 - 12 reps
4 x 12 - 15 reps
4 x 8 - 10 reps
4 x 10 - 12 reps
4 x 12 - 15 reps
Saturday - Chest and Shoulders
3 x 8 - 10 reps
3 x Failure
3 x 12 - 15 reps
4 x 8 - 10 reps
4 x 10 - 12 reps
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
3 x 12 - 15 reps
Machine crunch (use a 505 tempo)
3 x 6 - 8 reps
AB WORKOUT 2
3 x 20 reps
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.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.