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  1. #1
    Registered User GoforGold's Avatar
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    Mass building routine?

    does anyone have a good mass building routine, maybe a 3 or 4 day split? im very tired of my old one and need a new one pretty bad. reps for good workouts
    "Some people dream of success, others wake up and work for it"

    "I am motivated to succeed by those who expect me to fail"

    Football and Track (RB/WR, and sprinter)

    Just did 230lb bench before 16th birthday
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  2. #2
    Bodybuilding Actual Size's Avatar
    Join Date: Feb 2005
    Location: North West Indiana
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    Originally Posted by GoforGold View Post
    does anyone have a good mass building routine, maybe a 3 or 4 day split? im very tired of my old one and need a new one pretty bad. reps for good workouts
    I train people online and on this board P.M. if you want to talk.
    For personal training consultations email at sjvaldez2@yahoo.com
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  3. #3
    Check Sig. kapsemaj's Avatar
    Join Date: Oct 2010
    Location: Arnold, Maryland, United States
    Stats: 1'1", 12 lbs
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    Layne Norton's Power/Hypertrophy
    Beginners, read:
    http://forum.bodybuilding.com/showthread.php?p=660236753&posted=1#post660236753
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  4. #4
    Registered User GoforGold's Avatar
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    Originally Posted by kapsemaj View Post
    Layne Norton's Power/Hypertrophy
    repped. thanks, ill have to try that
    "Some people dream of success, others wake up and work for it"

    "I am motivated to succeed by those who expect me to fail"

    Football and Track (RB/WR, and sprinter)

    Just did 230lb bench before 16th birthday
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  5. #5
    Registered User the59sound's Avatar
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    Originally Posted by GoforGold View Post
    does anyone have a good mass building routine, maybe a 3 or 4 day split? im very tired of my old one and need a new one pretty bad. reps for good workouts
    Monday: Upper Power
    1. Bench Press: 4x4
    2. Deadlift: 4x4
    3. Military Press: 4x4

    Tuesday: Lower Power
    1. Squat 5x5
    2. Front Squat 3x3
    3. Leg Press 5x5

    Wed: Rest

    Thursday: Chest/Shoulder - Hypertrophy
    1. Incline Barbell: 4x8-12
    2. Flat DB Press: 4x8-12
    3. DB Military: 4x18
    3. Dips: BWx12

    Friday: Back/Legs - Hypertrophy
    1. DB Rows: 4x8-12
    2. Pull ups: BWx12
    3. Light Squats 4x10
    4. Calve Work
    5. Bent Over Barbell Rows 4x10


    sat off
    Sun Off

    something like that. take some stuff out. find out what works for you.
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  6. #6
    Registered User BulkyPinoy61's Avatar
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    Originally Posted by kapsemaj View Post
    Layne Norton's Power/Hypertrophy
    Currently on thsi routine

    Im loving it , but it feels a bit like overtraining during the first 2 weeks, just make sure you get in all your calories.

    Good luck on the bulk man
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