My mass gain program

Monday

Incline Dumbbell
3 sets, 6-8 reps
Incline Flyes
3 sets, 10-12 reps
Weighted Dips
3 sets, 6-8 reps
Cable Crossovers
3 sets, 10-12 reps

Tuesday

Deadlifts
3 sets, 6 reps
Wide grip pullups
3 sets, max reps
Low Cable Rows
3 sets, 10-12 reps
Lat Pulldowns
3 sets, 10-12 reps
EZ curls
3 sets, 8 reps
Hammer curls
3 sets, 8 reps

Thursday

Squats
4 sets, 6-8 reps
Leg extensions
4 sets with a "static hold" at the end of each set, 10 reps
Leg curls
3 sets, 8-10 reps
Standing Calf Raises
4 sets, 10-12 reps
Donkey Calf Raises
4 sets, 12-15 reps
Walking Dumbbell Lunges
3 lengths of corridor

Friday

Overhead Press
3 sets, 6-8 reps
Side/rear laterals
3 sets, 10 reps per set done in superset style
Shrugs
3 sets, 6-8 reps
Close grip press
3 sets 6-8 reps
Lying EZ extensions
3 sets 8 reps


Is it solid?

Whether this is solid depends on several variables, such as your stats, training experience, specific goals and so forth.

It is not solid for me and would be considered under-training regarding both number of exercises and sets/reps, I can tell you that much.

adding 1 set to each exercise would be a good step?

Btw I forgot to mention that I take each set to concentric failure.




I plan to start in amateur natural bb competition next summer (I mean july 2013). It's my hobby, I want to look good. Ive been trainning for 2 yars already and gained ~14kg in that time, so I now weight 80 kg (my height 175cm). I gained also a bit of fat, but not much, mainly in lower abdominals. I want to further bulk, gain more size. And then focus on leaning out and definition.

I keep strict diet:

1) buckwheat flour omellettes: 6 tbs of wholegrain buckwheat flour, 3 whole eggs, 3 whites, a spoon or two of low sugar blueberry jam, freshly sqeezed orange juice (from 1 orange)

2) 200g lean beef steak, 125g uncle bens wholegrain rice, 2tbs extra virgin olive oil (22g) , large bowl of lettuce seasoned with lemon juice

3) 3 scoops of whey, 100g oats, 150g of fresh strawberries

4) same as 2)

5) 200g salmon fillet (steamed), 150g steamed broccoli

also 1-2 apples throughout a day if I have appetite for them

it is 3500 kcal ( 250g protein)

I think my diet is decent, so I need good training and im good to go..

Too many simple sugars in your diet, IMO.

If you want to lean bulk, replace simple sugar calories with complex carb calories, as this will prevent frequent elevations in your blood sugar and hence insulin spike throughout the day, you will gain more muscle and less BF by following this nutritional regimen, not to mention you will never experience ''sugar crash'', as this very much helps lifters to maintain a higher level of physical and mental concentration throughout their workouts as well as for the rest of the day.

3 scoops of whey is way too much per serving, especially considering your current stats, I wouldn't go over two scoops in one serving, frankly. Don't worry about the slight decrement in your daily protein intake due to this, your daily protein intake is less of a determinant in bulking compared to carbs and fats, this does not mean that you should under-consume protein either, however.

I see that your daily fat intake is insufficient. You need to introduce other fat sources to your diet as well, raw almonds and walnuts as well as natural PB would be very good choices for this.

yy my daily fat is over 100g.. is that too little?

and when you mean simple suagrs you mean fruits? strawberries, orange juice?

thanks for anwser

Over 100gr of fat ED sounds about right for your stats.

Yes, I refer to all the fruit and everything else that ends with an ''ose'' (glucose, fructose, lactose ...) when I say simple sugars.