6 Week Mass Builder
Summary:
4 Days a Week
12-weeks of building serious muscle-mass.
Description: This plan is all about gaining muscle and strength. These 6 weeks follow an intense routine that focuses on lifting heavy weight with lower reps.
Workout Details
Gain strength and build muscle with this 6-week routine.
This 6-week plan is focused towards building muscle mass and strength. You should have some prior experience with weight training (using both barbells and dumbbells) before attempting this training plan. A healthy, high-protein diet is recommended while on this plan, and will significantly increase the results that you see from performing these workouts.
Most exercise sets are performed in either a 8-6-4 or a 10-8-6 rep pattern, depending on the suggested routine. The goal for each set is to lift as heavy a weight as you can and still reach the prescribed number of sets. You should do your best to increase the weight on each subsequent set, although for certain exercises (especially towards the beginning of the plan) this may not be possible for you.
To get the most out of this workout you should seriously push yourself! Using a spotter is recommended since you will be performing many sets close to failure.
Sample Workout from this Training Plan
Chest and Tris
Your first workout each week will focus primarily on your chest and tricep muscles. Most sets should be performed in a 8-6-4 repetition pattern, lifting as heavy a weight for each set as possible. It is recommended that you have a spotter while pe...
Bench Press - Barbell, Flat
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder widt...
Suggested Routine:
Set 1:
8 reps
Set 2:
6 reps
Set 3:
4 reps
Bench Press - Barbell, Inclined
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor ...
Suggested Routine:
Set 1:
8 reps
Set 2:
6 reps
Set 3:
4 reps
this training plan.
At a Glance
Latest Users on this Workout
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Discuss this Training Plan 
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posted Friday, February 26, 2010
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Kinda light on the back work, wouldn’t you say? |
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posted Monday, March 15, 2010
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I agree with dl4765. Why not add in some wide grip pull-ups or lat pull downs with the back day? For such a core muscle group you’d think there would be more in a training plan. |
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posted Thursday, March 18, 2010
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Shoulders workout is also seriously lacking… there are two shoulder exercises. (Seated Shoulder Press – Dumbbell, and Front Dumbbell Raise) For a day dedicated to smaller muscle groups, you’d think there would be more then 2 Shoulder and 4 Ab exercises. I feel I’m going to need to add 2 more shoulder exercises minimum. . |
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posted Tuesday, April 6, 2010 |
why do small body parts first…. |
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posted Saturday, September 25, 2010
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I just add a few of my own. The program says feel free to add your own if there is enough room in the tank. |
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posted Wednesday, February 2, 2011 |
I agree, just add more to your workout, but it would be nice if they added it to the plan too. Does anyone know how to move dates around? If I miss a days workout can I move it to the next day? |
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posted Wednesday, May 18, 2011 |
Just started this plan, we will see how it goes. Ill and more as needed |
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posted Friday, May 20, 2011 |
I agree. Is that it? I see no legs, back, abs, traps etc…. how does one add to this plan? |
