Winter Mass Gainer - Advanced Lifter

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Routine that combines strength and size gains. The routine distinguishes itself from the pack by preciously combining high volume with proper fatigue management.

Tuesday
Wednesday
Thursday
Saturday
Sunday

Push 6 exercises, 54 mins

Barbell Bench Press	4x6 reps	rest: 120s
Handstand Push-Up	4x6 reps	rest: 120s
Dip	7x10 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 60s
Clap Push-Up	3x15 reps	rest: 0s
Machine Deltoid Raise	3x10 reps	rest: 75s

Legs 6 exercises, 55 mins

Machine Seated Leg Curl	3x15 reps	rest: 90s
Barbell Squat	5x6 reps	rest: 150s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Barbell Glute Bridge	3x15 reps	rest: 90s
	1x0 reps	rest: 4s
Hanging Leg Raise	4x10 reps	rest: 90s

Pull 5 exercises, 55 mins

Barbell Bent-Over Row	5x6 reps	rest: 120s
Machine Inverted Row	4x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	7x10 reps	rest: 45s
Cable Standing Row	4x8 reps	rest: 90s
Cable Shrug	3x20 reps	rest: 75s

Upper Body 10 exercises, 1 hr 35 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 120s
Weighted Pull-Up	4x8 reps	rest: 120s
	3x12 reps	rest: 90s
Cable One-Arm Seated Row	3x15 reps	rest: 90s
Dumbbell Alternating Bicep Curl	5x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 120s
Dumbbell Lateral Raise (Prone)	4x10 reps	rest: 0s
Machine Deltoid Raise	4x10 reps	rest: 120s
Hanging Knee Raise	4x10 reps	rest: 0s
	4x8 reps	rest: 90s

Lower Body 6 exercises, 1 hr 7 mins

Barbell Front Squat	4x5 reps	rest: 150s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 120s
Machine Calf Press	5x5 reps	rest: 90s
Machine Seated Calf Raise	4x10 reps	rest: 90s
	3x8 reps	rest: 120s
Machine Kneeling Leg Curl	4x10 reps	rest: 90s