Upper/lower weights and calisthenics

Hybrid calisthenics/weight training for the mega mass gain.

Upper/Rest/Lower/Rest/Repeat

The program has supersets for isolations and all the important compound movements for strengh and mass gains. You can do this basic Program indefinitely, or at least as long as you are progressing in terms of muscle mass and strengh.

Adjust Training Volume as needed.

I recommend cardio training as well, i personally like biking. Take walks preferably in nature as needed.

I recommend a high calorie diet with no or low sugar intake and enough protein.

Take 2 to 3min rest in between compound movements. For the isolation supersets you can do them without rest or take rest as long as needed in beetween exercise to perform with maximal effort. Always go to failure or beyond via dropsets.

Leave me some feedback!
Have fun

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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

Dip (Weighted)

Pull-Up (Weighted)

Overhead Press (Barbell)

Reverse Bicep Curl (EZ Bar)

Upper

Romanian Deadlift (Barbell)

Squat (Barbell)

Standing Calf Raise

Bulgarian Split Squat (Dumbbell)

Single Leg Deadlift

Leg day

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