Big and Simple

For seasonal mass gaining. Important: read the notes, they will specify how to perform the exercise set wise. Giant sets to be performed by increasing total reps each week rather than focusing on weight. I’m using the free version so custom exercises are limited and specifications are in the notes under the exercise. This program is not intended for beginners. Used more for novice and intermediate lifters who have a general understanding of weight training and how to perform the exercises. Designed more for a busier schedule that wants to focus on linear progression and aesthetics rather than pure one rep max potential.
Make sure to do cardio as well. Either low intensity steady state cardio for 90 minutes a week minimum or you may jog, run, bike, swim, etc for the minimum 90min. This is for increasing appetite and general health. Always do your cardio.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Seated Hamstring Curl

Squat (Barbell)

Leg Extension

Seated Calf Raise

Hip Adductor (Machine)

Overhead Tricep Extension (Cable)

Legs and triceps

Bench Press (Barbell)

Barbell Row

Chest Fly (Machine)

Nautilus Unilateral Pulldown

Bicep Curl (Dumbbell)

Bicep Curl (Machine)

Upright Row (Barbell)

Chest, back, biceps, shoulders

Incline Bench Press (Smith Machine)

Pull-Up (Weighted)

Seated Row (Machine)

Bicep Curl (EZ Bar)

Bayesian Curl

Lateral Raise (Machine)

Chest, back, bis, shoulders

Romanian Deadlift (Barbell)

Leg Press

Hip Abductor (Machine)

Shoulder Press (Machine)

Calf Press

Skull Crusher

Legs,tris, shoulders

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