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I just finished my 12-week mass building phase, and I am pleased with the results. I am using mostly compound movements with the reps between 6 and 10 on all exercises. Here is my full program and the results.

By: Nathan Underhill

Article Summary:
  • During weeks 1-4 Nathan uses compound movements and trains each body part.
  • Bulking phases 4-8 were characterized by lower calorie consumption due to illness.
  • In the final weeks Nathan changed up his routine to increase his gains.

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Bulking Phase Weeks 1-4
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I am now 4 weeks into a 12-week mass building phase, and I am pleased with the results so far. I am using mostly compound movements with the reps between 6-and-10 on all exercises. Each body part is trained 1 time per week on its own day, for a total of 6 workouts per week with Sunday off. On every exercise use as much weight as you can, while still maintaining good form.

Here Are My Results After The First 4 Weeks:

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My Workout:
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Day 1: Chest (11 sets)

Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip
Enlarge Click Image To Enlarge.
Barbell Bench Press - Medium Grip
Click Here For A Video Demonstration Of Barbell Bench Press - Medium Grip.

Day 2: Back (12 + sets)

Day 3: Legs (13-16 sets)

Leg Extensions
Leg Extensions
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Leg Extensions
Click Here For A Video Demonstration Of Leg Extensions.

Day 4: Shoulders (12-14 sets)

Day 5: Biceps (8 sets)

Day 6: Triceps (10-12 sets)

Preacher Curl
Preacher Curl
Enlarge Click Image To Enlarge.
Preacher Curl
Click Here For A Video Demonstration Of Preacher Curl.

In order to keep from overtraining when doing this routine and to put on maximum size it is important to eat a lot. If you are not seeing good gains the one thing to always remember is to eat more.

Supplements I Am Taking:

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Training Tips:

  • Eat every 2-3 hours
  • Get as much sleep as possible, 9-10 hours
  • Try to get at least 1g of protein per lb. of bodyweight


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Bulking Phase Weeks 4-8
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Here it is at the end of the second month of my bulking phase. These 4 weeks I still stick with the same routine as the first 4 weeks, heavy weights with 6-10 reps per set. My results these 6 weeks were limited because of sickness. I was sick 2 times this month and that resulted in quite a bit of time off. And on top of that I had to leave town for 4 days to go to a wedding, so part of this month was somewhat of a waste. Also because of my throat I was unable to eat very much so my calorie consumption was lower than it should have been. All that said, here are my results for this month.

Results For Weeks 4-8:

Total Gains After 8 Weeks:

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Bulking Phase Weeks 8-12
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This month I decided to switch things up a bit. I changed my arm routine to try to shock my arms a little, and I lowered the reps on my squats to get a little break from the higher reps. I did a month of heavy squats doing 8 reps down to 1-or-2. It helped the weight to go up and shocked some new growth into my thighs. For triceps I did incline close grip presses instead of flat and it really sparked some growth. Here is the routine:

For biceps I have been using a routine similar to the one Larry Scott used, doing the entire bicep workout on the preacher bench. I also raised the reps I used for arms to 8-12. Using this routine I have had some of the best arm growth I have ever had, and my biceps look fuller.

What surprised me was that it also helped improve my biceps peak. If your having trouble with your biceps, give this a try for a month. Remember, intensity is the key. Force yourself to do 1 more rep!

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My Workout:
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Day 1: Biceps

Reverse Barbell Preacher Curls
Reverse Barbell Preacher Curls
Enlarge Click Image To Enlarge.
Reverse Barbell Preacher Curls
Click Here For A Video Demonstration Of Reverse Barbell Preacher Curls.

Day 2: Triceps

Day 3: Legs

  • Squats: 5 sets 8 reps or less, increase weight on each set
  • Hack Squats: 3 sets 8 or less, feet close together and pointing out
  • Leg Curls: 3 sets of 8, 6, 4 reps
Lying Leg Curls
Lying Leg Curls
Enlarge Click Image To Enlarge.
Lying Leg Curls
Click Here For A Video Demonstration Of Lying Leg Curls.

Day 4: Chest

Day 5: Back

Day 6: Shoulders

Arnold Dumbbell Press
Arnold Dumbbell Press
Enlarge Click Image To Enlarge.
Arnold Dumbbell Press
Click Here For A Video Demonstration Of Arnold Dumbbell Press.

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Final Results After 12 Weeks
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Results After 12 Week Training:

Keep growing,

Nathan

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