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12-Week Mass-Building Workout!

12-Week Mass-Building Workout!

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.

Bulking Phase Weeks 1-4

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.

Results After The First 4 Weeks

My Workout

Day 1: Chest


Day 2: Back


Day 3: Legs


Day 4: Shoulders


Day 5: Biceps


Day 6: Triceps


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
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

Bulking Phase Weeks 4-8

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

Bulking Phase Weeks 8-12

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!

My Workout

Day 1: Biceps


Day 2: Triceps


Day 3: Legs


Day 4: Chest


Day 5: Back


Day 6: Shoulders


Final Results After 12 Weeks


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About The Author

I started lifting a couple years ago when we joined an athletic club, and have been addicted to it ever since.

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zackmartel

Rep Power: 10

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zackmartel

how many reps do you do per set

Sep 2, 2012 10:02am | report
 
Mickyp26

Rep Power: 10

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Mickyp26

"I am using mostly compound movements with the reps between 6-and-10 on all exercises."

Apr 8, 2013 9:06pm | report
gettingswoal123

Rep Power: 10

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gettingswoal123

is this good for hardgainers plx rite bak

Nov 14, 2012 2:26pm | report
 
Showing 1 - 3 of 3 Comments

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