this is the program that gave me the most mass go throw it twice and then let me know if you want the follow up. dont forget to eat while on this. 6 meals a day.
Structural Program
Week 1
Monday - Back Sets Reps
supported bent rows pyramid warm ups then 4x8
pulldowns to the front 5 10-12
one arm rows 4 8-10
seated rows 4 12-15
Tuesday - Chest
incline barbell pyramid warm ups then 4x8
incline DB press 4-6 6-10
*flat flies 5 8-10
*flat DB press 5 8-10
dips 3 max
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 4x8
seated side laterals 5 8-10
bent laterals 5 10-12
up right rows 3 10-12
shrugs 3 10
Friday - Arms
close grip bench pyramid warm ups then 5x5
lying triceps extension 3 3
triceps pushdowns 4 4
alternate DB curls warm ups then 3x5, 1-2x8-10
preacher curls 3 8-10
alternate hammer curls 3 10-12
Saturday - Legs
squats pyramid warm ups then 4x15
leg press warm ups then 3x10-12
lying leg curls pyramid warm ups then 4x12-15
leg extensions 3 15
* - supersets
Week 2
Monday - Back Sets Reps
reverse grip bent rows pyramid warm ups then 5x6-8
seated rows 4 8-15
reverse grip pulldowns 4 8-10
pulldowns to chest 3-4 10-12
hammer one arm rows 3 8-10
Tuesday - Chest
incline barbell press pyramid warm ups then 5x4
flat DB press warm ups 4x6-8
seated chest press 4 8-10
pec dec 5 10-12
Wednesday - OFF
Thursday - Shoulders
2 arm DB press warm ups then 6x8-10
seated side laterals 3 8-12
upright rows 3 8-12
rear delt machine 5 12-15
Friday - Arms
Machine dips pyramid warm ups then 5x8-10
triceps extension machine 4 8-10
one arm DB extensions 2-3 6-10
alternate DB curls warm ups then 3x6
machine preacher curls 3-4 8-10
barbell curls 3 8-10
Saturday - Legs
squats pyramid warm ups then 5x5
lunges 5 6-10
lying leg curls Warm ups then 5x8-12
Week 3
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5x5
seated rows warm ups then 3x8-10
reverse grip pulldowns 3 8-10
pulldowns to the front 5 12-15
machine high grip row 3 8-10
Tuesday - Chest
bench press pyramid warm ups then 5x15,12,10,8,6
incline DB press 5 6-8
flat flies 5 8-10
dips 3 max
pec deck 3 12-15
Wednesday - OFF
Thursday - Shoulders
front press pyramid warm ups then 5x15,12,10,8,6
seated side laterals 5 8-10
rear delt machine warm ups then 4x8-10
front raise 3 8-10
bent lateral raise 3 12
Friday - Arms
lying triceps extension warm ups then 5x6-10
overhead rope 3 8-12
triceps pushdowns 4 8-10
preacher curls 6 6-8
alternate DB curls warm ups then 4, 6, 8, 10
DB concentration curls 1-2 10-12
Saturday - Legs
leg press warm ups then 3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls warm ups then 4x8-10
lunges 4 8-12
Week 4
Monday - Back Sets Reps
bent over rows (optional grip) pyramid warm ups then 8x8
close grip pulldowns 5 6-8
pulldowns front 4 10-15
Tuesday - Chest
incline barbell press pyramid warm ups then 5x6-8
flat DB press warm ups then 5x6-8
pec dec 5 10-12
bench press 3 12-15
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 5x8
seated side laterals warm ups then 5x10-12
front alternate raises 3 10-12
2 arm cable bent 5 12-15
Friday - Arms
alternate DB curls pyramid warm ups then 2x4, 1x6-8, 1x10
preacher curls warm ups 3x6-8
barbell curls 3 10
close grip bench warm ups 5x5
lying triceps extension 3 8-10
overhead rope 4 10-12
Saturday - Legs
hack squats pyramid warm ups then 5x15,12,10,8,6
lunges 3 6-10
deadlifts 3 8-10
leg extensions 3 12-15
lying leg curl 3 10-12
Week5
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5-6x6-10
reverse grip pulldowns 4 8-12
seated rows 4 8-10
wide grip gravitron 4 10-15
hammer close grip pull downs 3 10-12
Tuesday – Chest
incline DB press pyramid warm ups then 3x4, 2x6-8
flat DB press 5 8-12
seated chest press 1-2 sets then 1- strip set
pec deck 3 12-15
dips 3 max
Wednesday - OFF
Thursday - Shoulders
Standing front press pyramid warm ups then 5x5, 3x8
seated side laterals 4 8-10
upright rows 3-4 8-10
one arm cable bent 3 12-15
Friday - Arms
triceps pushdowns pyramid warm ups then 5x6-10
one arm DB extensions 3 8-10
lying triceps extension 3 10-12
preacher curls warm ups then 3x6, 2x8, hammer curls 3 8-10
DB concentration curls 3 6-8
Barbell curls 3 10
Saturday - Legs
hack squats or squats pyramid warm ups then 5x8
one legged leg press warm ups 3-4x10-12
lying leg curls warm ups 4x8-12
leg extension 4x15
dead lifts 3x12