""" Frankie NY's Mass Building Program """

[MethodMuscle]

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?

[BlackLabelMafia]

never tried it, but it looks like a good routine. If your diet is right, 5 or 6 reps is plenty to gain mass.

[Marauder23B]

I used to do pretty much that same WO and yes 5-6 reps is all you need.

[MethodMuscle]

Ok i see, but then wtf is 8-12reps for?

[fatdaddy67]

I've been doing a similar routine for years, but my reps are generally 6-8. Worked for me.

[MethodMuscle]

What would be better though

8x4
or 5x5 I want to add some mass.

[bango skank]

What would be better though

8x4
or 5x5 I want to add some mass.

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.

[MethodMuscle]

I see. But still my question

How many excercises per large/small muscle?

[bango skank]

How many excercises per large/small muscle?

EH?!

[MethodMuscle]

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

[MethodMuscle]

Also my main goal is to gain mass, i can really care less about strengh.

[bango skank]

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?

[MethodMuscle]

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?

[bango skank]

I don't know, I've never done a body part split before.

[CaptainGorgeous]

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.

[cemetarygates31]

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

[SuicideGripMe]

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).

[MethodMuscle]

God so many people here with all their different opinions i mean i appreciate it but damn. Its hard.

[Orlando1234977]

Also my main goal is to gain mass, i can really care less about strengh.

Good luck with that.

[cm45]

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

[crusher777]

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.

[cm45]

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

[startinout12]

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

[bango skank]

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?!

[startinout12]

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

[Donati71]

How many minutes between sets?

[SuffolkPunch]

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.

[Donati71]

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.

[TheShadowMan]

Love any routine with either a deadlift or power clean in it haha.