Build as much mass as possible

This program is designed for consistency. 6 workout split. I like to do 5 days a week with the odd workout bumping to the.next week.  It keeps up consistency but offsets days so it doesnt seem like it's getting stale or redundant...

Try to add 2 to 5 lbs to each lift every week. If you add 2lbs per week to your lifts. That's a total of 32 lbs added over 16 weeks.  Slow and steady with consistency.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Barbell)

Bicep Curl (EZ Bar)

Chest Fly (Cable)

Bicep Curl (Machine)

Chest Fly (Dumbbell)

Hammer Curl

Sit Up

Leg Press

Tricep Kickback

Single-Leg Leg Curl

Tricep Rope Push Down (Cable)

Leg Extension

Overhead Tricep Extension (Cable)

Seated Calf Raise

Shrug (Barbell)

Seated Overhead Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Lateral Raise (Dumbbell)

Barbell Row

Lying Reverse Fly

Hanging Leg Raise

Bench Press (Barbell)

Bicep Curl (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

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