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  1. #1
    Registered User MethodMuscle's Avatar
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    """ Frankie NY's Mass Building Program """

    Has anybody gotten any good results with this program?

    DAY 1 ? PULL

    Deadlifts or Power Cleans
    Barbell Rows, Dumbbell Rows, or Wide Grip Chins
    Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

    DAY 2 ? PUSH

    Incline or Flat Barbell or Dumbbell Bench Press
    Barbell or Dumbbell Shoulder Presses
    Tricep Dips or Close Grip Bench Press

    DAY 3 ? LEGS

    Front or Back Squats
    Barbell or Dumbbell Stiff Leg Deadlifts
    Calf Raises (3x12) - only if a seriously lagging bodypart
    Weighted Crunches or Weighted Hanging Leg Raises (3x12)

    4x6 / 5x5

    So he is basicalyl saying to gain mass you do 5Reps ONLY?
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  2. #2
    Stronger Than Death BlackLabelMafia's Avatar
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    never tried it, but it looks like a good routine. If your diet is right, 5 or 6 reps is plenty to gain mass.
    "Fatigue makes cowards of us all."
    -Lombardi 3:24
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  3. #3
    Registered User Marauder23B's Avatar
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    I used to do pretty much that same WO and yes 5-6 reps is all you need.
    Lift
    Eat
    Sleep

    Infantry leads the way

    101st Airborne Division (Air Assault)
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  4. #4
    Registered User MethodMuscle's Avatar
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    Ok i see, but then wtf is 8-12reps for?
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  5. #5
    Heavy Ass Weight fatdaddy67's Avatar
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    I've been doing a similar routine for years, but my reps are generally 6-8. Worked for me.
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  6. #6
    Registered User MethodMuscle's Avatar
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    What would be better though

    8x4
    or 5x5 I want to add some mass.
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  7. #7
    Perpetual Beginner bango skank's Avatar
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    Originally Posted by MethodMuscle View Post
    What would be better though

    8x4
    or 5x5 I want to add some mass.
    Originally Posted by Frankie NY
    Sets and reps? Like I said before, if you want to gain mass you need to stay around 5-6 reps. 4x6 or 5x5 are both good combinations. In my experience the guys that make better gains on 8-12 reps are advanced bodybuilders or are on drugs. I don't care if you feel a pump or a burn or whatever. That has nothing to do with size or strength, only momentarily pumping blood into a muscle.
    Looks like a solid program.
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  8. #8
    Registered User MethodMuscle's Avatar
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    I see. But still my question

    How many excercises per large/small muscle?
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  9. #9
    Perpetual Beginner bango skank's Avatar
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    Originally Posted by MethodMuscle View Post
    How many excercises per large/small muscle?
    EH?!
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  10. #10
    Registered User MethodMuscle's Avatar
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    Its not that hard...

    Like How many EXERCISES to do for example

    Chest - Large Muscle Group

    Bench Press
    Incline
    Flys
    Decline

    Thats 4 Exercises

    Biceps -
    Prechur curls
    Hammers

    Thats 2 Exercises

    After this im doing my regular workouts and i dont want to overtrain doing 6 exercises and like 25sets yaknow in total
    Last edited by MethodMuscle; 11-16-2008 at 05:32 PM.
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  11. #11
    Registered User MethodMuscle's Avatar
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    Also my main goal is to gain mass, i can really care less about strengh.
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  12. #12
    Perpetual Beginner bango skank's Avatar
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    Originally Posted by MethodMuscle View Post
    Its not that hard...
    Yeah it is. You just posted a routine telling you which exercises to and you're asking which exercises to do.
    I don't see decline bench or flys there, do you?
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  13. #13
    Registered User MethodMuscle's Avatar
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    I'm telling you this APART from the FRANKIE NY's MASS BUILDING PROGRAM

    Because when im done with it ill get back to me regular spit

    8x4 And 3-4 Excercises per big muscle.

    I dont want to undertrain or overtrain ya get me?
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  14. #14
    Perpetual Beginner bango skank's Avatar
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    I don't know, I've never done a body part split before.
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  15. #15
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    Originally Posted by MethodMuscle View Post
    I'm telling you this APART from the FRANKIE NY's MASS BUILDING PROGRAM

    Because when im done with it ill get back to me regular spit

    8x4 And 3-4 Excercises per big muscle.

    I dont want to undertrain or overtrain ya get me?
    If/when you stall on this routine, add an exercise or some sets to increase volume. Or keep volume the same and increase the frequency (e.g., move squats to 'push' day and deads+calves to 'pull' day or something). If you're interested in maximum hypertrophy, staying in the 6-15 rep range is generally considered ideal.

    Pretty simple.
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  16. #16
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    Originally Posted by MethodMuscle View Post
    Has anybody gotten any good results with this program?

    DAY 1 ? PULL

    Deadlifts or Power Cleans
    Barbell Rows, Dumbbell Rows, or Wide Grip Chins
    Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

    DAY 2 ? PUSH

    Incline or Flat Barbell or Dumbbell Bench Press
    Barbell or Dumbbell Shoulder Presses
    Tricep Dips or Close Grip Bench Press

    DAY 3 ? LEGS

    Front or Back Squats
    Barbell or Dumbbell Stiff Leg Deadlifts
    Calf Raises (3x12) - only if a seriously lagging bodypart
    Weighted Crunches or Weighted Hanging Leg Raises (3x12)

    4x6 / 5x5

    So he is basicalyl saying to gain mass you do 5Reps ONLY?
    is this workout suposed to be only once a week?
    or can u make it like a 5 day workout
    like

    day1 m
    day2 t
    day3 w
    day1 t
    day2 f


    and so on
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  17. #17
    Prepare Perform Prevail SuicideGripMe's Avatar
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    I LOVE THAT PROGRAM! That is by far my favorite program ever. The combination of that and Bill Starrs 5x5 gave me the bulk of my gains. I strongly suggest trying it out, in terms of basic strength, you cant beat it. However, once you have a good base of strength, you really do have to look to other programs (in terms of powerlifting).
    https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  18. #18
    Registered User MethodMuscle's Avatar
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    God so many people here with all their different opinions i mean i appreciate it but damn. Its hard.
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    Originally Posted by MethodMuscle View Post
    Also my main goal is to gain mass, i can really care less about strengh.
    Good luck with that.
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  20. #20
    Registered User cm45's Avatar
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    I have been training for a little over a year I guess I would be an Intermediate I would like to cycle this routine for 6-10 weeks with my other routine so this is basically a 5x5 with a push/pull/leg split right? Does this look correct?

    Monday - PULL

    1. Deadlifts 5x5

    2. Dumbbell Rows 5x5

    3. Hammer Curls 5x5

    DAY 2 - PUSH

    1. Incline Barbell Press 5x5

    2. Dumbbell Shoulder Press 5x5

    3. Tricep Dips 5x5

    DAY 3 - LEGS

    1. Back Squats 5x5

    2. Barbell Stiff Leg Deadlifts 5x5

    3. Calf Raises 3x12

    4. Weighted Crunches 3x12
    ----------------------------------------

    I also have a few questions about this routine

    1. Its 5x5 so that means for all 5 sets I need to stay on the same weight for 5 reps? ex bench press sets 1-5 225 lbs for 5 reps all 5 sets?

    2. Is this enough sets (volume) for bodyparts mainly back, chest and legs? I usually do 9-11 sets for those three body parts but now I will be only doing 5 sets how is that enough?

    3. Also last question somewhat similar to the second but lets say I am training chest with this routine if I am only doing incline presses for 5x5 how will my middle and lower pecs get developed with flat or decline presses also what about isolation exercsises (flys).

    thank you for any help
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  21. #21
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    Originally Posted by cm45 View Post
    I have been training for a little over a year I guess I would be an Intermediate I would like to cycle this routine for 6-10 weeks with my other routine so this is basically a 5x5 with a push/pull/leg split right? Does this look correct?

    Monday - PULL

    1. Deadlifts 5x5

    2. Dumbbell Rows 5x5

    3. Hammer Curls 5x5

    DAY 2 - PUSH

    1. Incline Barbell Press 5x5

    2. Dumbbell Shoulder Press 5x5

    3. Tricep Dips 5x5

    DAY 3 - LEGS

    1. Back Squats 5x5

    2. Barbell Stiff Leg Deadlifts 5x5

    3. Calf Raises 3x12

    4. Weighted Crunches 3x12
    ----------------------------------------

    I also have a few questions about this routine

    1. Its 5x5 so that means for all 5 sets I need to stay on the same weight for 5 reps? ex bench press sets 1-5 225 lbs for 5 reps all 5 sets?

    2. Is this enough sets (volume) for bodyparts mainly back, chest and legs? I usually do 9-11 sets for those three body parts but now I will be only doing 5 sets how is that enough?

    3. Also last question somewhat similar to the second but lets say I am training chest with this routine if I am only doing incline presses for 5x5 how will my middle and lower pecs get developed with flat or decline presses also what about isolation exercsises (flys).

    thank you for any help
    I just finished week 4 of this program and it's going great so far. You use the same weight for all sets. If you are training with enough intensity, it should be plenty of volume for your muscles. As for your last question, if you read the thread that this routine was originally posted in, Frankie said that if you want, you can replace one of the tricep exercises with an extra chest exercise. If you do this you should do one BB and one DB chest exercise. Like incline BB and flat DB or vice versa. You could also do both incline or both flat BB and DB.
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  22. #22
    Registered User cm45's Avatar
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    Originally Posted by crusher777 View Post
    I just finished week 4 of this program and it's going great so far. You use the same weight for all sets. If you are training with enough intensity, it should be plenty of volume for your muscles. As for your last question, if you read the thread that this routine was originally posted in, Frankie said that if you want, you can replace one of the tricep exercises with an extra chest exercise. If you do this you should do one BB and one DB chest exercise. Like incline BB and flat DB or vice versa. You could also do both incline or both flat BB and DB.
    Thank you for your reply I plan on cycling this routine with my other routine year round so I should have a low volume routine (this one) and a high volume routine. I think I will cycle each routine for 10-12 weeks this is what my other routine looks like and how I will cycle both routines year round...

    High Volume (10-12 weeks)

    Monday: Chest & Triceps
    -------------------------
    1. BB Incline Bench Press 4x10-12

    2. DB Bench Press 4x10-12

    3. DB Incline Flye 3x10-15

    Triceps
    ----------
    1. Cable Rope Tricep pushdown 3x10

    2. One Arm Tricep press 3x10


    Tuesday: Legs
    -----------------------
    1. Leg Extension 3x10

    2. Seated Leg Curl Machine 3x10

    3. Leg press 4x10

    4. BB Squats 4x10

    5. Smith Machine Calf-Raise 4x10


    Thursday: Back & Biceps
    --------------------------

    Back
    ---------
    1. Wide grip lat pull down 4x10

    2. Close Grip Cable Rows 3x10

    3. Barbell rows 4x10


    Biceps
    -----------
    1. Dumbell curls 3x10

    2. Preacher curl 3x12


    Friday: Shoulders
    ----------------------------
    1. DB Seated shoulder press 4x10

    2. Lateral Raise 4x12
    ------------------------------------


    Low Volume 10-12 weeks

    Monday - PULL

    1. Deadlifts 5x5

    2. Dumbbell Rows 5x5

    3. Hammer Curls 5x5

    Wednesday - PUSH

    1. Incline Barbell Press 5x5

    2. Dumbbell Shoulder Press 5x5

    3. Tricep Dips 5x5

    Friday - LEGS

    1. Back Squats 5x5

    2. Barbell Stiff Leg Deadlifts 5x5

    3. Calf Raises 3x12

    4. Weighted Crunches 3x12
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  23. #23
    Registered User startinout12's Avatar
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    Originally Posted by Orlando1234977 View Post
    Good luck with that.
    Agreed. i laughed when he said he wanted to get big, but ehhh who gives about strenght

    He could be like one of those 250 lb ripped guys benching 135.... o wait ive never seen or heard of one b4
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  24. #24
    Perpetual Beginner bango skank's Avatar
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    Originally Posted by startinout12 View Post
    Agreed. i laughed when he said he wanted to get big, but ehhh who gives about strenght
    Oh no, but what if he's not strong enough to move his massive body around?!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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  25. #25
    Registered User startinout12's Avatar
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    Originally Posted by bango skank View Post
    Oh no, but what if he's not strong enough to move his massive body around?!
    At least he will be a beast. who cares if he has to crawl his way around. He will still have all the ladies lol
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  26. #26
    Registered User Donati71's Avatar
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    Frankye Ny routine

    How many minutes between sets?
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  27. #27
    Moderator SuffolkPunch's Avatar
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    Looks like it's very lacking in detail... I'm sure there are better routines. Also this thread is very old.

    But if you want general guidelines, I would rest 1-2 minutes between single joint isolations and 2-5 minutes between heavy compound lifts.
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  28. #28
    Registered User Donati71's Avatar
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    Originally Posted by SuffolkPunch View Post
    Looks like it's very lacking in detail... I'm sure there are better routines. Also this thread is very old.

    But if you want general guidelines, I would rest 1-2 minutes between single joint isolations and 2-5 minutes between heavy compound lifts.
    Ti ringrazio.
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  29. #29
    Registered User TheShadowMan's Avatar
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    Love any routine with either a deadlift or power clean in it haha.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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