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MASS Building
Bulking
Intermediate
Machine strength
Plan Details
The MASS Building routine by Darnie is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For Small guy wanting to get big. I've been messing with the reps and breaks, ive noticed more of a gain going to the 4-6 reps and giving alittle extra break between sets to allow my muscles to recover more. so far on this ive lost 11 pounds but gained over a 1/4 -1" in areas.
Routine detail
Mon
Chest/Triceps
Est. 83 min
10 exercises
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 4,6,6,6 Reps
Barbell Decline Bench Press
4 Sets x 4,6,6,6 Reps
Dumbbell Decline Fly
4 Sets x 4,6,6,6 Reps
Dumbbell Incline Bench Press
4 Sets x 4,6,6,6 Reps
Dumbbell Incline Fly
4 Sets x 4,6,6,6 Reps
Cable Cross-Over
4 Sets x 4,6,6,6 Reps
Tue
Leg day 1
Est. 35 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Wed
Back/Biceps
Est. 48 min
8 exercises
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Thu
Cardio/Ab ripper X
Est. 0 min
0 exercises
This day is empty
Fri
Legs 2nd day
Est. 37 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Calf Raise On A Dumbbell
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Clean
3 Sets x 6 Reps
Sat
Shoulders/Forearms
Est. 36 min
5 exercises
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Sun
Cardio/ Ab ripper X
Est. 0 min
0 exercises
This day is empty
