The routine to create muscle in 12 weeks was designed to run for four days a week remembering that resting is important to be able to increase muscle. As you know all the volume routines are designed to work only 3 or 4 times a week due to the wear and tear of the muscles. The exercises that we will see are basic and we will work them with sufficient weight, but maintaining good technique and movement, you must choose a weight that lets you perform well the repetitions that the routine indicates to you. Indications This routine will have to do four times a week for 12 weeks, at the end of the routine you will have to see a big increase in your body mass. Recommendations for this routine Swallow protein shakes after training. (No protein, no muscles.) Remember that to increase weight, all the series you have to do with the weight you can. Sleep a minimum of 8 hours. Eat a minimum of 3 times a day. (breakfast is very important) Not having sex before training that day. (After going to the GYM you have what you want) Do not perform aerobic exercises. It is recommended to follow this routine We will begin to perform this routine with the exercises mentioned in the order established with the repetitions and indicated series. Training distribution Monday: Chest and Triceps Tuesday: Back and Biceps Thursday: Forearms and Shoulders Friday: Legs Repeat this routine for twelve weeks.