3- day routine for massive gains!

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The routine is suitable for every natural trainee who wants to bulk and add serious mass.


MONDAY:

Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (plates under toes)
Standing Calf Raise 4x10

WED:

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
EZ bar Skullcrushers 4x6-10

FRI:

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12



Sets listed are working sets. Use at least 3-4 warm up sets for the first exercise for each bodypart and at
least 1 warm up set for each subsequent exercise for that bodypart. Use the same weight on all working sets. Once you can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, do a deload working with 80% of your max weights for one week and do not take any set to failure.

Rest times can vary between sets. Take as much time as you need to recover and refocus for your next set.
Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)