8 Week Mass Building Plan

Notes: This is an 8 week plan. You will do the listed rep schemes for a 2 week period, increasing in weight from weeks 1-2. Then you will drop the underlined exercises by 2 reps into the third week. For example you will do 4×12 bench press for 2 weeks. Then weeks 3-4 it drops to 4×10, weeks 5-6 it drops to 4×8, weeks 7-8 it drops to 4×6

Monday:
Bench press: 15/15/12 (warmup sets) 4 sets of 12 reps
Flat dumbell press: 4 sets 12 reps
Flat bench dumbell flies: 4 sets 12 reps
Chinups: 4×15
Deadlift: 5×5
Wide grip barbell rows overhand grip: 5×12
Narrow grip cable rows: 5×16

Tuesday:
Dumbell lateral raise: 4×15
Dumbell shoulder press: 4×12
Straight bar front raise: 4×12
Rear delt machine flies: 4×12
Leg extensions: 5×15
Barbell squat: 8×12
Leg press: 5×16
Straight leg deadlift: 5×8
Weighted walking lunge: 5 sets by 30 feet
Standing calf raise 4×20, Seated calf raise 4×20

Wednesday:
Straight bar curls 8×12
Heavy Hammmer curls 4×12
Preacher curls 4×12
Rope curls 4×20
Lying skull crushers 4×12
Close grip bench press 4×12
Tricep pushdown 4xfailure (no less than 15)

Thursday:
Incline bench press: 15/15 (warmup sets) then 4 sets 12 reps
Incline dumnbell press: 4 sets 12 reps
Incline bench dumbell chest flies: 4 sets 12 reps
Flat bench press: 3 sets 25 reps
Deadlift 5×5
Barbell rows underhand grip: 5×12
Wide grip pulldowns: 5×16

Friday:
Leg extesions: 5×20
Barbell squat: 10×10
Barbell bench stepups: 4×12 each leg
Straight leg deadlifs 4×8 (heavy)
Donkey calf raise 5xfailure (no less than 15)

Saturday:
Same as wednesday

Sunday:
OFF