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Grants mass plan
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General
Advanced
Machine strength
Plan Details
The Grants mass plan routine by GrantRumsey is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This workout is designed to increase muscle mass as much as possible in a 10 week period. The program works each key muscle group hard throughout the week using mostly heavy compound exercises. You will train on a 5+ day split routine, going easier on Wednesdays with optional Saturday’s followed by resting in Sunday’s. To get the most out of this program you need to be eating BIG. Big meals, around 5 times a day. Aim for a diet of 50% carbs, 30% protein, and 20% fat
Routine detail
Mon
Leg workout
Est. 0 min
6 exercises
Barbell Deep Squat
5 Sets x 10,8,8,6,4 Reps
Barbell Good Morning
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Tue
Chest & Tricep
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Wed
Shoulder & forearm
Est. 0 min
8 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Thu
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Barbell Good Morning
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Fri
Chest & triceps
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Sat
Back & biceps
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,6 Reps
