Mass Gains on a low calorie diet
Bulking
Advanced
Barbell
Plan Details
The Mass Gains on a low calorie diet routine by kosta1968 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I'm 49 and this is the routine that I put on 4.5kgs of lean mass whilst losing 14kgs of fat on a restricted diet. All within 4 months, I have the body composition scans to prove it. Goal is hit the muscles hard with heavy low rep compound movements to maintain and gain lean muscle mass whilst dieting.
Routine detail
Mon
Chest
Est. 54 min
4 exercises
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Tue
Back
Est. 56 min
4 exercises
Barbell Deadlift
8 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Wed
Shoulders
Est. 57 min
5 exercises
Barbell Military Press
7 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Thu
Arms, Abs
Est. 55 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Fri
Legs
Est. 53 min
4 exercises
Barbell Squat (Wide Stance)
7 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
