Grants mass plan

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Leg workout 6 exercises, 0 min

Barbell Deep Squat	5x10,8,8,6,4 reps	rest: 60s
Barbell Good Morning	4x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s

Chest & Tricep 7 exercises, 0 min

Barbell Bench Press	4x10,8,8,6 reps	rest: 60s
Barbell Decline Bench Press	3x8,8,6 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s
Cable Mid Chest Crossover	3x20 reps	rest: 30s

Shoulder & forearm 8 exercises, 0 min

Smith Machine Shoulder Press	4x10 reps	rest: 30s
Smith Machine Shrug	4x10 reps	rest: 30s
Smith Machine Upright Row	3x10 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
Dumbbell Reverse Fly	4x10 reps	rest: 30s
Dumbbell Seated Wrist Curl (Palms Down)	4x10 reps	rest: 30s
Dumbbell Seated Wrist Curl	4x10 reps	rest: 30s

Legs 6 exercises, 0 min

Barbell Squat	5x10,8,8,6,4 reps	rest: 30s
Barbell Good Morning	4x10 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Calf Raise	4x12 reps	rest: 30s
Machine Seated Calf Raise	3x12 reps	rest: 30s

Chest & triceps 7 exercises, 0 min

Barbell Bench Press	4x10,8,8,6 reps	rest: 30s
Barbell Incline Bench Press	3x8,8,6 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s
Cable Mid Chest Crossover	3x20 reps	rest: 30s

Back & biceps 9 exercises, 0 min

Barbell Deadlift	5x10,8,8,6,4 reps	rest: 30s
Barbell Bent-Over Row	4x10 reps	rest: 30s
Chin-Up	3x8 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x10,10,8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 30s
Dumbbell Concentration Curl	4x10 reps	rest: 30s
EZ Bar Preacher Curl (Close Grip)	3x8,8,6 reps	rest: 30s