muscle mass program

This program is for max muscle gains and you need full gym for this

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Straight Leg Calf Raise

Seated Calf Raise

Hanging Leg Raise

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Pec Deck (Machine)

Incline Cable Fly

Incline Curl (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl

Barbell Row

T-Bar Row

Standing Pullover (Cable)

Lat Pulldown (Close Grip)

Single Arm Iso Row

Seated Wide-Grip Row (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Seated Dip (Machine)

Rear Delt Fly (Dumbbell)

Reverse Pec Deck

Behind-The-Neck Press (Smith Machine)

Seated Front Raise

Lateral Raise (Dumbbell)

Lying Side Lateral Raise

Shrug (Barbell)

Shrug (Dumbbell)

Face Pull

Seated Military Press (Smith Machine)

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