12 week mass build program

FitFashionably 12 Week Mass Building Program

WEEKS 1 – 3 (PREP PHASE)

-Should consume 2,000-2,500 calories/day -Should have 60 minutes of cardio/day 30mins in the morning to start your day. 30mins post workout, everyday

MONDAY – CHEST & TRICEPS

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Incline Barbell Press 4 sets x 15,12,10,8

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Barbell Flat Bench 4 sets x 12,10,8,8

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Incline Dumbbell Fly 4 sets x 10

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Chest Dips (body weight) 4 sets x 15 reps

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Standing French Press 4 sets x 12 reps

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Dumbbell Kickbacks 3 sets x 10 reps

TUESDAY – BACK & BICEPS •

Deadlift 4 sets x 20,15,12,10

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Pull-Ups 4 sets x 12 reps

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Single Arm Dumbbell Row(lawnmowers) 4 sets x 10 reps

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Underhand Barbell Row 4 sets x 12,10,8,8

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Incline Dumbbell Curl 3 sets x 10 reps

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Preacher Curl 3 sets x 10 reps

WEDNESDAY – LEGS & CALVES

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Squats 4 sets x 15,12,10,8

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Walking Lunges 3 x 10 steps (each way)

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Leg Press 4 sets x 12,10,8,8

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Hamstring Curls (machine) 4 sets x 12 reps

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Seated Calf Raise 5 sets x 15 reps

THURSDAY – SHOULDERS & TRAPEZIUS

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Overhead Press 4 sets x 15,12,10,8

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Upright Row 4 sets x 12,10,8,8

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Dumbbell Lateral Raise 4 x 10 reps

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Face Pulls (rope) 4 sets x 12 reps

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Barbell Shrugs 5sets x 12 reps

WEEKS 4 – 6

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Note: These weeks will be concentrating on building the lower body up by working it out twice a week and letting the upper body get more rest in between workouts.

MONDAY – LEGS & CALVES

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Squats 5 sets x 20,12,10,8,6

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Romanian Dead Lifts 4 sets x 12,10,8,8

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Walking Lunges 4 sets x 10 steps (each way)

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Legs Extensions 3 sets x 12 reps

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Hamstring Curls 3 sets x 12 reps Seated Calf Raises 5 sets x 15 reps

TUESDAY – CHEST & BACK

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Dead Lift 5 sets x 15,12,10,8,6

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Incline Barbell Press 4 sets x 15,12,10,8 Pull-Ups 4 sets x 15 reps Barbell Bench Press 4 sets x 12,10,8,8 Straight Arm Pull Down 4 sets x 12 reps Cable Cross Over 4 sets x 12 reps T-Bar Row 4 sets x 12,10,8,8 Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)

WEDNESDAY – SHOULDERS & TRAPEZIUS

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Standing Barbell Press 4 sets x 12,10,8,8

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Single Cable Lateral Raise (behind back) 4 x 12 reps

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Face Pulls (rope) 4 sets x 12 reps

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Barbell Front Raise 4 sets x 10 reps

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Dumbbell Shrugs 5 sets x 12 reps

THURSDAY – TRICEPS & BICEPS

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Barbell Skull Crusher 4 sets x 15,12,10,8

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Barbell Curls 4 sets x 15,12,10,8

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Rope Extensions 4 sets x 12 reps

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Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps

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Triceps Dips (lockout) 4 sets x 15

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Concentration Curls(slow) 4 sets x 10 reps

FRIDAY – LEGS & CALVES

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Leg Press 5 sets x 20,12,10,8,6

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Hip Extensions (lifts) 4 sets x 12 reps

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Front Squats 4 sets x 12,10,8,8

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Single Leg Romanian Dead Lift 4 sets x 12 reps

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Donkey Calf Raises 4 sets x 15 reps

WEEKS 7 – 8

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Note: At this point in the program the body is increasing in strength and size. It will take more stress to continue to progress in results and this is the reason we want to

workout the major muscles twice a week in different combinations. Switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12-week program.

MONDAY – CHEST & BACK

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Pull-Ups 4 sets x 20 reps

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Incline Barbell Press 4 sets x 15,12,10,8

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Bent Over T-Bar Row 4 sets x 12,10,8,8

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Flat Dumbbell Press 4 sets x 12,10,8,8

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Landmine Press 4 sets x 10 reps

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Single Arm Dumbbell Row (lawnmowers) 4 sets x 12,10,8,8

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Chest Dips (weighted) 4 sets x 12,10,8,8

TUESDAY – LEGS

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Squats 5 sets x 20,12,10,8,4 reps

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Sumo Deadlifts 4 sets x 12,10,8,8

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Walking Lunges 4 sets x 10 steps each way

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Hack Squats 4 sets x 12,10,8,8

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Hamstring Curls 3 sets x 12 reps

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Leg Extensions 3 sets x 12 reps

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Seated Calf Raises 5 sets x 20,15,12,10,8

WEDNESDAY – SHOULDERS & TRAPEZIUS

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Overhead Press 5 sets x 15,12,10,8,6

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Dumbbell Lateral Raise 4 sets x 12,10,8,8

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Upright Rows (wide grip) 4 sets x 12,10,8,8

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Bent Over Dumbbell Reverse Fly 4 sets x 10 reps

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Reverse Upright Row 4 sets x 10 reps

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Alternating Dumbbell Front Raise 4 sets x 10 reps

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Barbell Shrugs 5 sets x 15,12,10,8,8

THURSDAY – BACK & BICEPS

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Dead Lift 5 sets x 12,10,8,6,2

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Seated Cable Rows 4 sets x 12,10,8,8

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Straight Arm Pull Downs 4 sets x 10 reps

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Under Hand Pull Downs 4 sets x 10 reps

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Barbell Curls 4 sets x 12,10,8,6

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Alternating Dumbbell Hammer Curls 3 sets x 10 reps

Preacher Bench Concentration Curls 3 sets x 10 reps

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FRIDAY – CHEST & TRICEPS

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Incline Dumbbell Fly to Close Press 4 sets x 10 reps

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Flat Barbell Bench Press 4 sets x 12,10,8,8

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Underhand Cable Fly 4 sets x 12 reps

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Decline Dumbbell Press 4 sets x 12,10,8,8

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EZ-bar Skull Crusher 4 sets x 12,10,8,6

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Rope Extensions 3 sets x 10 reps

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Cross Bench Dips (weighted) 3 sets x 10 reps

SATURDAY – LEGS & CALVES

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Leg Press 5 sets x 20,12,10,8,6

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Step Ups (weighted) 4 sets x 10 reps

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Dumbbell Romanian Deadlifts 4 sets x 10 reps

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Single Leg Extensions 3 sets x 12 reps

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Lying Hamstring Curls 3 sets x 12 reps

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Standing Calf Raises 5 sets x 15,12,10,8,8

WEEKS 9 – 12

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Note: In weeks 9 – 12 our goal is to be increasing not only the amount of weight per exercise but also the intensity per workout as well. This will be accomplished by introducing super sets, drop sets, forced reps, negatives, and so on, trying to involve as much muscle fiber as possible while feeding them the proper nutrition and promoting new growth that might not have been realized before.

MONDAY – LEGS

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Squats 5 sets 20,12,10,8,4

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Romanian Dead Lifts 4 sets x 10 reps*

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Single Leg Hip Lifts 4 sets x 10 reps*

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Walking Lunges 4 sets x 10 steps (each way)

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Leg Extensions 4 sets x 12 reps**

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Hamstring Curls 4 sets x 12 reps**

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Standing Calf Raises 5 sets x 10 reps***

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*(*) Superset

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***After 10 full reps finish with partial reps till failure

TUESDAY – CHEST & BACK

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Straight Arm Pull Down 4 sets x 12 reps (pre – exhaust)*

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Pull-Ups 4 sets x 12 reps*

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Incline Barbell Press 4 sets x 10 reps**

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Incline Dumbbell Fly 4 sets x 10 reps**

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Bent Over Dumbbell Row (Bi-Lateral) 4 sets x 10 reps***

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Flat Bench Dumbbell Press 4 sets x 10 reps***

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Dumbbell Pull-Over 4 sets x 10 reps****

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Dips (weighted) 4 sets x 10 reps**** (*SuperSet)

WEDNESDAY – SHOULDERS & TRAPEZIUS

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Lateral Raise (pre-exhaust) 4 sets x 12 reps

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Overhead Press 4 sets x 12,10,8,8

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Bent Over Reverse Dumbbell Fly 4 sets x 12 reps*

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Cable Front Raise (rope) 4 sets x 12 reps*

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Upright Row 4 sets x 12 reps**

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Reverse Upright Row 4 sets x 12 reps**

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Seated Dumbbell Shrugs 4 sets x 10 reps

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Standing Behind the Back Barbell Shrugs 4 sets x 10 reps

THURSDAY – TRICEPS & BICEPS

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EZ – Bar Skull Crusher 4 sets x 10 reps*

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EZ – Bar Close Grip Press 4 sets x 10 reps*

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Barbell Curls (5 reps wide, mid, and then close grip) 4 sets x 15 reps

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*Giant Set – 4 sets x 10 reps each: Pronated Triceps Extension / Supinated Triceps Extension / Rope Triceps Extension

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Dumbbell Hammer Curls (bi-lateral) 4 sets x 10 reps

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Concentration Curls(slow) 3 sets x 12 reps

FRIDAY – LEGS

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Leg Press 10 sets x 15,12,10,8,6 – Drop set 5 times on last set

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Hack Squats 5 sets x 12,10,8,8,6

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Hamstring Curls 3 sets x 20 reps

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Single Seated Calf Raise 3 sets x 20 reps

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Standing Calf Raise 3 sets x 10 reps

SATURDAY – CHEST & BACK

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Bent Over Row 4 sets x 12,10,8,8*

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Flat Barbell Bench Press 4 sets x 12,10,8,8*

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Seated Low Row (cable) 4 sets x 10 reps**

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Machine Fly 4 sets x 10 reps**

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Underhand Pull Downs 4 sets x 12,10,8,8***

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Underhand Dumbbell Fly 4 sets x 12 reps***

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“Strength does not come from winning.

Your struggles develop your strengths.

When you go through hardships and decide not to surrender, that is strength.”

—Arnold Schwarzenegger