Colly C’s Mass Routine

You’re going to hit a workout every other day. You lift, skip a day, and then lift again. You will run through about 4 workouts in one week then you repeat. I’d recommend doing a running session at least once a week and you are welcome to throw in some cardio every workout. Oh by the way, you’re going to want to take 2:30-4:00 min rest periods in between each set to make sure Lucifer stores are filled and so you don’t exhaust yourself. You want every ounce of energy for each set. This isn’t body part focused but after 8 weeks you can start targeting specific muscles like arms or quads or shoulders. For now, this is frequent enough and with enough rest days to ensure you’re eating enough carbs and protein in between meals. Extra days gives you extra time to increase your glycogen levels. This program is meant for general size growth. Back to the basics.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hit muscle groups in order to improve on weaknesses. Calves, Triceps, chest, shoulders

Standing Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Push Day Upper

Hit muscles in order so you can work on weak points. Forearms, biceps, hamstrings, back, & rear delt

Reverse Wrist Curl (Barbell)

Forearm Curl Straight Bar

Bicep Curl Cable Seated

Hammer Curl Dumbbell

Straight Leg Deadlift

Clean Deadlift

Hamstring Curl

Lat Pulldown

Pull Day Upper

Switch between quads or glutes first and hit Abs and obliques at the end

Squat (Barbell)

Belt Squat

Glute Bridge (Barbell)

Decline Sit Up (Weighted)

Hanging Leg Raise

Oblique Roman Chair With Weight

Leg Extension

Squat (Bodyweight)

Quad, Glutes, Abs, Obliques

Go on a min 5 minute run. Mid term goal is 10 minutes and long term is 30 min. Aim to run outside.

Run day/ sprints

V-Handle Tricep Pushdown (Cable)

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