Intermediate Muscle Building
Mass Gain Machine
Maximum muscle mass in minimum time
A no-nonsense hypertrophy program focused on compound movements and progressive overload. Eat big, lift big, grow big. Perfect for hardgainers and anyone looking to pack on serious size.
5
Days/Week
12
Weeks
65
Min/Session
27
Exercises
Weekly Schedule
Day 1: Chest
Chest Hypertrophy
1 Incline Barbell Press
4 × 6-8 2 Flat Dumbbell Press
4 × 8-10 3 Cable Flyes
4 × 10-12 4 Dips
3 × AMRAP 5 Pec Deck
3 × 12-15 Day 2: Back
Back Hypertrophy
1 Barbell Rows
4 × 6-8 2 Weighted Pull-ups
4 × 6-8 3 Lat Pulldowns
4 × 10-12 4 Seated Cable Rows
3 × 10-12 5 Straight Arm Pulldowns
3 × 12-15 Day 3: Shoulders
Shoulder Hypertrophy
1 Seated Dumbbell Press
4 × 8-10 2 Lateral Raises
5 × 12-15 3 Reverse Pec Deck
4 × 12-15 4 Face Pulls
3 × 15-20 5 Shrugs
4 × 10-12 Day 4: Arms
Arm Hypertrophy
1 Barbell Curls
4 × 8-10 2 Skull Crushers
4 × 8-10 3 Preacher Curls
3 × 10-12 4 Tricep Pushdowns
3 × 10-12 5 Hammer Curls
3 × 10-12 6 Overhead Extensions
3 × 12-15 Day 5: Legs
Leg Hypertrophy
1 Squats
4 × 6-8 2 Leg Press
4 × 10-12 3 Romanian Deadlifts
4 × 8-10 4 Leg Extensions
3 × 12-15 5 Leg Curls
3 × 12-15 6 Calf Raises
5 × 12-15 Equipment Required
Barbell Dumbbell Cable Machine
Target Muscles
Chest Back Shoulders Arms Legs
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