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Mass Muscle Builder

Mass Muscle Builder

4 days / week 4 sessions 29 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

This program is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises. Reps per set can be reduced and weight increased.

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Barbell High Bar Squat 5 × 10 reps

Lever Leg Extension 3 × 12 reps

Lever Lying Leg Curl 3 × 12 reps

Lever Standing Calf Raise 3 × 12 reps

Lever Seated Calf Raise 3 × 12 reps

Day 2

Lever Military Press 3 × 10 reps

Dumbbell Reverse Fly 3 × 10 reps

Barbell Standing Wide Military Press 3 × 10 reps

Dumbbell Lateral Raise 3 × 10 reps

Dumbbell Shrug 3 × 10 reps

Barbell Upright Row 3 × 10 reps

Dumbbell One Arm Reverse Wrist Curl 3 × 10 reps

Dumbbell One Arm Wrist Curl 3 × 10 reps

Day 4

Barbell Deadlift 5 × 10 reps

Dumbbell One Arm Bent-Over Row 3 × 10 reps

Cable Seated Row 3 × 10 reps

Cable Seated High Row (V-Bar) 3 × 10 reps

Barbell Curl 3 × 10 reps

Ez Barbell Close Grip Preacher Curl 3 × 10 reps

Dumbbell Concentration Curl 2 × 12 reps

Dumbbell Incline Curl 2 × 12 reps

Day 5

Barbell Bench Press 3 × 10 reps

Barbell Incline Bench Press 3 × 10 reps

Barbell Decline Bench Press 3 × 10 reps

Dumbbell Fly 3 × 10 reps

Dumbbell Straight Arm Pullover 3 × 10 reps

Cable Pushdown 3 × 12 reps

Bench Dip On Floor 3 × 12 reps

Dumbbell Decline Triceps Extension 3 × 12 reps

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

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