Mass gainer program
Jonnydebrasco
Posts: 68 Member
Hello everyone i am posting something from my arsenal of workouts that has always worked for me. Its an eight week program that is pretty intense and if done or followed properly will give you really good results. So because this is for those that are more advanced i dont reccomend that someone just starting out should do this just yet. Another thing about this program is be ready for pain and i mean it, sometimes i cant sleep at night from it but well worth it. Now i just finished it and got amazing gains my arms for example grew 1 1/5 inches but thats all over my body. Also dont forget and you must do this after your eight weeks to deload for a week or two and then start a new program. Ok just so i dont type it everytime the reps are 4 x 12-10-8-6 for all exercises and you have to load the weights as heavy as you can. For example bench press start with whatever weight you can do 12 times but barely finish, then add some more and do 10 and again and againtill you finish even if you only add a pound but you need to add everytime.
I think im going to post this in a few posts as its getting pretty long so here it goes.
I think im going to post this in a few posts as its getting pretty long so here it goes.
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Replies
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Damn i just type the whole program and hit post but the damn thing didnt upload and now i have to retype it again. Ok give me some time and ill havd it redone.0
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Ok here it goes again
Monday Chest forearms
Bench press flat
Pec deck fly
Inclined bench press
Flat bench dumbell fly
Flat bench dumbell press
Dumbell pullovers
After that you can do one or borh of these
hit the cables and do flat bench press close grip
Forearm twist
Forearm pushups front
Forearm pushups back
Forearm rope pullups
Tuesday legs
This is my easy day so feel free to add more to it.
Leg extensions
Squats
Dumbell squats
Dumbell lunges
Deadlifts Romanian or what you like
Leg curls
Wednesday Biceps Triceps
Barbell curls standing
Concentrated curls
Dumbell alternate curls standing
Reverse dumbell curls
Hammer curls
Preachers
Cable push downs
French press
One arm dumbell tricep pullups
Rope pushdowns
Reverse cable extensions
Thursday Back Traps
Lats pull down front
Lats pull down back
Seated rows
Barbell rows
Dumbell one arm rows
Tbar rows
Seated inverted bench press
Dumbell shrugs
Barbell upright chin pullups
Dumbell bentover raise
Friday Shoulders Calves
Dumbell lateral raises
Barbell seated raises front
Barbell seated raises back
Barbell front raises
Dumbell front raises
Seated arnold press
Dumbell rear deltoid raises
Indy press
Dumbell standing calve raises
Seated calve raises
Donkey raises
Now like i said you need to put the weight on to get results. With no pain thetes no gain! Also i want to say thst this is a workout for my body so dont come to me and complain if its not working well for you. You are welcome to swap exercises to suit yourself but dont add to much more as its already borderline over stress for your muscles.Well hope it works and merry christmas to you all!!!!
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It's a great brosplit program no doubt, but there's about 50 too many exercises.10
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Damn it i forgot to add in the ab workouts. Well what i do is as follows
Monday leg raises lying down 3 x 20
Tuesday Weighted crunches 3 x 20 planks
Wednesday Twists with weighted barbell 3 x 20
Thursday Weighted crunches, leg pull up hanging, situps.
Friday planks weighted crunches leg pull ups lying
Saturday and Sunday is your choice of rest or light cardio. Dont forget that this is intense so i would rest if i was you but hey good luck to you.7 -
Like i said it works well for me6
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I also mentioned not for beginners6
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Can we see the results3
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lol, forearms.4
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Them forearms are going to dwarf
The bi/tri’s0 -
Yes forearms, when you rwach a certain level you want to train every single muscle to sculpt yourself. But thats just me hey you can do whatever you like. And no pics for now guys as i will later on.This is a program that i myself and many others have used succesfully, no one has to use it just put it here for the ones that are serious about gains. Merry christmas7
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Oh i forgot that them forearms get worked out with other exercises so dwarf?4
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You are not training enough.
Don't take it easy on the weekends.3 -
I'm serious about gains.. especially booty gains. This program is definitely not for me. Pass. Sorry
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Like i said not for everyone1
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Unless you are on gear, this will be very suboptimal..1x a week body part training is the worst out there.
Also, this is pretty unbalanced... you have like 6 bicep moves and 3 tricep moves... you have accessory work before primary lifts and a lat move on chest day... and more...8 -
This thread is gold! Made today at work go quicker.1
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Terrible workout and a fake profile pic. Brilliant10
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Lol you people are the best.1
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You know what next time ill go thread by thread just to help out those that are in need3
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Trigden1991 workout with you anyday of the week to show how a man does it8
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I see how people are here on this thread and i take back everything i said, merry christmas to all4
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Wow you guys are the best5
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Remember the spinach as a PWO.
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