Mass Building Workout. Critiques Welcomed

[trn123]

This is my first 5 day split and I've been running it for about 1 month. Previously I was using Stronglifts 5x5.

Day 1-Shoulders/Traps
Day 2-Legs/Abs
Day 3-Back
Day 4-Chest/Triceps
Day 5-Biceps/Forearms/Abs
Day 6-Cardio (If I am bored....usually try not to cardio because my body burns calories too fast.)
Day 7-Rest

Day 1-

8 minutes of Stationary Bicycle to get blood flowing.
Bent Over Laterals: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Seated Shoulder Press: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Seated Arnold Press: 3x12. (60 Seconds between each set)
Side Laterals: 2x12-15. (40 seconds between each set)
Dumbbell Shrugs: 20 (warmup), 12, 10, 2x8. Progressively higher weight with each set. (60 seconds rest between each set)

Day 2-

5 minutes of Stationary Bicycle to get blood flowing.
Leg Extensions: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Leg Press: 20 (warmup), 15, 12, 12. I use progressively higher weight each set. (60 Seconds Rest between sets)
Squats: 20 (warmup), 12, 2x10. I use progressively higher weight each set. (60 Seconds Rest between sets)
Lying Leg Curls: 20 (warmup), 15, 12, 10, 8. I use progressively higher weight each set. (40 Seconds Rest between sets)
Standing Calf Raises: 4x20. (60 Seconds Rest between sets)
Crunches: 4x20. (60 Seconds Rest between sets)
Hanging Knee Raises: 4x5. (60 Seconds Rest between sets)
Side Bends: 2x20 with 35 lb weight. (Rest while doing other side)

Day 3-

Lat Machine Pulldowns: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Dumbbell Bent Rows: 20 (warmup), 12, 10, 8. I use progressively higher weight each set. (60 Seconds Rest between sets)
Seated Cable Rows: 3x12. (Rest 40 Seconds between each set)
Close Grip Underhand Pulldowns: 3x12. (Rest 40 Seconds between each set)

Day 4-

Dumbbell Flys: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Incline Dumbbell Press: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Flat Bench Dumbbell Press: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (40 Seconds Rest between sets)
Skullcrushers: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Standing Cable Pressdowns: 3x12. (40 Seconds Rest between sets)

Day 5-

Standing Dumbbell Curls: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Standing Barbell Curls: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Seated Alternate Dumbbell Curls: 3x12. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Hammer Curls: 2x12. (60 Second Rest between sets)
Wrist Curls: 4x20. (60 Second Rest between sets)
Crunches: 4x20. (60 Seconds Rest between sets)
Reverse Crunches into a pike: 4x15. (60 Seconds Rest between sets)
Decline Bench Crunches: 2x20 with 25 lb weight. (60 Second Rest between sets)
Plank: 1 minute


I am lifting to gain mass. I am currently 6'3 162 at the age of 24 and I'm looking to bulk up to 185 before messing with cutting BF% at all. (At around 10% BF now) Let me know anything I'm doing right and even more so what I'm doing wrong. Thanks!

[Buster Brown]

I think the following is a better split for mass:
Mon: chest/ biceps/ tricep/and
Tue: legs abs
Wed: off
Thur: shldrs traps triceps abs
Fri: back biceps abs
Sat/sun off

[trn123]

I think the following is a better split for mass: Mon: chest/ biceps/ tricep/and Tue: legs abs Wed: off Thur: shldrs traps triceps abs Fri: back biceps abs Sat/sun off

Thanks for the input Buster. Any reason why you prefer the 4 day split instead? (I'm thinking due to having more rest you can hit back even harder after that Wednesday break)

[Buster Brown]

You grow out of the gym.....not in it. This split has served me well. I would rather train like an animal 4 days a week then train 5 or 6 days not at full bore. Attendance doesn't get you bigger! I go with the theory of training big muscles once a week because they are bigger and need more time to recover and smaller ones twice a week because they recover quicker. It works my friend!

[davidtheman100]

This is my first 5 day split and I've been running it for about 1 month. Previously I was using Stronglifts 5x5.

Day 1-Shoulders/Traps
Day 2-Legs/Abs
Day 3-Back
Day 4-Chest/Triceps
Day 5-Biceps/Forearms/Abs
Day 6-Cardio (If I am bored....usually try not to cardio because my body burns calories too fast.)
Day 7-Rest

Day 1-

8 minutes of Stationary Bicycle to get blood flowing.
Bent Over Laterals: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Seated Shoulder Press: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Seated Arnold Press: 3x12. (60 Seconds between each set)
Side Laterals: 2x12-15. (40 seconds between each set)
Dumbbell Shrugs: 20 (warmup), 12, 10, 2x8. Progressively higher weight with each set. (60 seconds rest between each set)

Day 2-

5 minutes of Stationary Bicycle to get blood flowing.
Leg Extensions: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Leg Press: 20 (warmup), 15, 12, 12. I use progressively higher weight each set. (60 Seconds Rest between sets)
Squats: 20 (warmup), 12, 2x10. I use progressively higher weight each set. (60 Seconds Rest between sets)
Lying Leg Curls: 20 (warmup), 15, 12, 10, 8. I use progressively higher weight each set. (40 Seconds Rest between sets)
Standing Calf Raises: 4x20. (60 Seconds Rest between sets)
Crunches: 4x20. (60 Seconds Rest between sets)
Hanging Knee Raises: 4x5. (60 Seconds Rest between sets)
Side Bends: 2x20 with 35 lb weight. (Rest while doing other side)

Day 3-

Lat Machine Pulldowns: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Dumbbell Bent Rows: 20 (warmup), 12, 10, 8. I use progressively higher weight each set. (60 Seconds Rest between sets)
Seated Cable Rows: 3x12. (Rest 40 Seconds between each set)
Close Grip Underhand Pulldowns: 3x12. (Rest 40 Seconds between each set)

Day 4-

Dumbbell Flys: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Incline Dumbbell Press: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Flat Bench Dumbbell Press: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (40 Seconds Rest between sets)
Skullcrushers: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Standing Cable Pressdowns: 3x12. (40 Seconds Rest between sets)

Day 5-

Standing Dumbbell Curls: 2x20. (Light weight warmup) Rest 40 seconds between set and stretch.
Standing Barbell Curls: 20 (warmup), 12, 10, 8. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Seated Alternate Dumbbell Curls: 3x12. I use progressively higher weight dumbbells each set. (60 Seconds Rest between sets)
Hammer Curls: 2x12. (60 Second Rest between sets)
Wrist Curls: 4x20. (60 Second Rest between sets)
Crunches: 4x20. (60 Seconds Rest between sets)
Reverse Crunches into a pike: 4x15. (60 Seconds Rest between sets)
Decline Bench Crunches: 2x20 with 25 lb weight. (60 Second Rest between sets)
Plank: 1 minute


I am lifting to gain mass. I am currently 6'3 162 at the age of 24 and I'm looking to bulk up to 185 before messing with cutting BF% at all. (At around 10% BF now) Let me know anything I'm doing right and even more so what I'm doing wrong. Thanks!

I think reps could be lower with higher weight but if you're not using good form and going all out that could be negative and counter productive...But could be more benefit-wise if you're in the gym for shorter amounts of time and hitting it harder..Less time in the gym the bigger you'll be within reason...Alot of the mass building will essentially be how much you're eating but Buster is right on the money with what he's saying..More rest, harder workouts is more effective..Hitting that muscle and then getting out of there..That's how you'll gain the size you want..

[trn123]

I appreciate the tips from both of you.

If I were to do the 4 day cycle Buster proposed...would I be alright to keep doing the same exercises for each muscle group and just changing the days? Or am I missing lifts that'd be necessary?

[Khazima]

What made you want to change from stronglifts? Have you tried any other basic programs if you can still progress from them? Are you natural or enhanced? Your split in general looks fine, have you tried something like a push/pull/legs split. Play around with all the options for 2 or so months at a time and see what you like best/what you make the most progress from.

[Mr.BB]

As Khazima said, if its working for you why change it?

It is a matter of preference, you only need to make sure your CNS is ready to go to failure.

Personnaly off cycle I need a lot more rest, so many weeks I do chest/back - legs - shoulders/arms. Its a basic begginer split lol, but it works very well for me bulking. Remember I do HIT style, to failure and beyond, I do much less sets per body part than most guys at my gym.
When on cycle its different, I do one body part per day with a lot more volume.

Another thing you should try is not have an established number of reps just go till you cannot do anymore, and then some forced reps. Or super sets, things like that.

[trn123]

What made you want to change from stronglifts? Have you tried any other basic programs if you can still progress from them? Are you natural or enhanced? Your split in general looks fine, have you tried something like a push/pull/legs split. Play around with all the options for 2 or so months at a time and see what you like best/what you make the most progress from.

To be completely honest, I stopped strong lifts due to developing some sort of hip pain from squatting so heavy. Had a lot of strength gains though and the program does work. (Also it's a boring program so it was getting monotonous and I dreaded gym days)

I am completely natural. I've only used strong lifts, this program, and a 3 day split a trainer made me for a month.

I am making progress using my program, and I know it's a marathon. But, while running this marathon I want to be sure I'm running it the best possible way. I am trying to find the best possible ways to develop my physique.

[Buster Brown]

I appreciate the tips from both of you. If I were to do the 4 day cycle Buster proposed...would I be alright to keep doing the same exercises for each muscle group and just changing the days? Or am I missing lifts that'd be necessary?

You could do that.... I would just watch the volume so you could do 4 to 5 exercises for big muscles (if they are cooked after 4 stop at 4). For smaller muscles do two exercises twice a week and loose the 20 rep warm up.....really no need as you will already be plenty warmed up. Btw.....there is nothing wrong with throwing in a drop set, pause/rest, negative here and there as they are great techniques. Spend less time on you tube and more time finding out what you respond best too.

[marcus300]

I think your rep ranges need work and some of your movements needs addressing, the split looks fine but see how you go. If you have only been on it for one month so give it 3 months and if its not achieving your goals redesign it.

[trn123]

I think your rep ranges need work and some of your movements needs addressing, the split looks fine but see how you go. If you have only been on it for one month so give it 3 months and if its not achieving your goals redesign it.

By rep ranges and movements what do you mean?

I have been skeptical of the adding weight and decreasing reps each set. To me, I feel 10-12 reps with 4 sets would be more beneficial to build mass. (Depending what muscle group...but that for the larger ones)

[Buster Brown]

By rep ranges and movements what do you mean? I have been skeptical of the adding weight and decreasing reps each set. To me, I feel 10-12 reps with 4 sets would be more beneficial to build mass. (Depending what muscle group...but that for the larger ones)

Rep range can be 6-12 reps.....this is a rep range. Movements mean exercises. You do need to increase resistance to tear more muscle fibers down. Don't limit yourself to 10 reps, you won't gain......you need heavy sets of 6-8 reps.

[marcus300]

By rep ranges and movements what do you mean?

I have been skeptical of the adding weight and decreasing reps each set. To me, I feel 10-12 reps with 4 sets would be more beneficial to build mass. (Depending what muscle group...but that for the larger ones)

You seem very regimented with your rep ranges and looking over your routine your not really pushing yourself to your max, it seems your more concerned with the amount of sets and reps to be hit rather than going to failure and really pushing your body to grow. Also the movements imho need redesigning so your giving your boy the best chance of building some muscle. Why are you sceptical about increasing weight and decreasing reps!! are you building some serious size with this program your doing>

[trn123]

You seem very regimented with your rep ranges and looking over your routine your not really pushing yourself to your max, it seems your more concerned with the amount of sets and reps to be hit rather than going to failure and really pushing your body to grow. Also the movements imho need redesigning so your giving your boy the best chance of building some muscle. Why are you sceptical about increasing weight and decreasing reps!! are you building some serious size with this program your doing>

By saying I am skeptical of increasing weight and decreasing weight...I meant the way I already do. Like starting with 20, then 15, then 12, then 10. Upping weight each time...but still relatively low weight and high reps. (Was a routine I found online...was trying to get something together since I just ended stronglifts)

I am not certain if I'm building serious size due to this program. I have gained 3 lbs in 1 month on this program, but I've also been much more strict about my dieting. Throughout the past 9 months I am up 23 lbs total and from the looks of pictures to me...my body far may have lowered. So I'm not sure if those other programs were more effective or if I was just reaping in noob gains. I do research a lot and I'm not afraid to ask for advice, but I think any research isn't nearly as valuable as experience. That's why I do value all of your inputs even though I do know we all have different bodies and therefore needs.

[Khazima]

I think any research isn't nearly as valuable as experience.

This is a mistake in my opinion, both have their place but there's plenty of people with plenty of experience who are proven blaintently wrong by research. Just because something works doesn't mean it's optimal.

[trn123]

This is a mistake in my opinion, both have their place but there's plenty of people with plenty of experience who are proven blaintently wrong by research. Just because something works doesn't mean it's optimal.

Precisely why when people ask "are you gaining?" I say yes...but am I gaining to my full potential? That's the key for me. I want to do the absolute best possible...just having a pain in the ass finding what exactly that may be for myself.

[marcus300]

By saying I am skeptical of increasing weight and decreasing weight...I meant the way I already do. Like starting with 20, then 15, then 12, then 10. Upping weight each time...but still relatively low weight and high reps. (Was a routine I found online...was trying to get something together since I just ended stronglifts)

I am not certain if I'm building serious size due to this program. I have gained 3 lbs in 1 month on this program, but I've also been much more strict about my dieting. Throughout the past 9 months I am up 23 lbs total and from the looks of pictures to me...my body far may have lowered. So I'm not sure if those other programs were more effective or if I was just reaping in noob gains. I do research a lot and I'm not afraid to ask for advice, but I think any research isn't nearly as valuable as experience. That's why I do value all of your inputs even though I do know we all have different bodies and therefore needs.

Keep with it and see how things go in 3 months time from now. Well done on your progress

Your right experience is really hard to beat, with experience you find out what works for you and how your own body responds. The guys who shout research only do so because they haven't fund out what works and also don't have the experience to understand what it really means.

[trn123]

Wanted a change today so I tried FS-7 for shoulders. Definitely felt more than with my normal workout.

[trn123]

Well, I wish this was an update on how things are going....

But instead I came back to visit family for summer and played some soccer games with my old team...severe sprain to my right foot last Monday. So I am now in a brace and on crutches for 5 more weeks. ****ed up my summer workout plans a bit.

Won't be working out legs for 6 weeks ?. (And trust me...I could use it) Going to try to continue working upper body at the gym, just taking out some standing lifts. Going to make use of the gyms escalator and of my gym partner to get me through this!

[mattybee123]

To be honest, I'd give arms their own day
Also great tricep mass builder is heavy weighted dips, or body weight if you can't manage adding the extra weight!