My Custom Strength Mass Gain
Bulking
Advanced
Machine strength
Plan Details
The My Custom Strength Mass Gain routine by Stainr is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Death of the set. This is all about the reps and getting in a fixed amount of reps with as heavy of weight you can do with out sacrificing form and function. Basically hitting failure each set till completed. 30-45 sec rest period between each set. And 1-1.5 min between each exercise for set up and to get mind to muscle connection before doing the exercise. Rule of thumb is, if you can hit 12 reps then you should add more weight and aim for 8 reps. When you can hit your rep goal by doing all sets with 12 reps then it is time to go up in weight. By this time you should be able to add weight and at least hit 8 on first set. If you cant then your not ready to add that weight.
Routine detail
Day 1
Chest
Est. 57 min
7 exercises
Treadmill Running
1 Set
Dip
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
6 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Day 2
Back
Est. 52 min
7 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
6 Sets x 10 Reps
Day 3
Legs
Est. 79 min
7 exercises
Treadmill Running
1 Set
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Barbell Lunge
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 15 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Day 4
Shoulders/ Traps
Est. 99 min
7 exercises
Rowing
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Day 5
Arms
Est. 50 min
8 exercises
Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Day 6
Legs Again
Est. 67 min
8 exercises
Treadmill Running
1 Set
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
