Joe Weider's Mass Building Routines

[SGMD1]

These are two of Joe Weider's intermediate level mass building programs which I found in his Master Blaster Bodybuilding Guide. They're pretty demanding obviously, but considering how many Mr. Olympia's he's coached I'd imagine if you work hard and eat right you'll see some impressive gains.

Entry Level Mass Building Routine:

Monday/Thursday:

Incline Sit Ups, 2-3 x 15-20
Bench Presses, 6 x 15-5*
Barbell Bent Rows, 6 x 15-5*
Standing Barbell Presses, 5 x 12-5*
Seated Calf Raises, 5 x 15-6*
Barbell Reverse Curls, 3 x 10-6*
Barbell Wrist Curls, 3 x 10-15

Tuesday/Friday:

Hanging Leg Raises, 2-3 x 10-15
Squats, 6 x 15-5*
Stiff Leg Deadlifts, 4 x 12-6*
Standing Barbell Curls, 4 x 12-6*
Close Grip Bench Presses, 4 x 12-6*
Standing Calf Raises, 5 x 15-6*

* = Pyramid Sets (i.e for a six set exercise, you would do reps of 15, 12, 10, 8, 6, 5). The first set should be done with weight at about 40% of the weight used in the final set, and he suggests that on the final set of each exercise you should reach 95% of failure.

After about 3 months on this routine, Weider suggests an even more advanced program:

Advanced Level Mass Building Routine:

Monday/Thursday:

Incline Sit Ups, 3-4 x 15-20
Incline Barbell Presses, 6 x 15-5*
Weighted Dips, 4 x 12-6*
Seated Pulley Rows, 6 x 15-5*
Front Lat Pulldowns, 4 x 12-6*
Seated Machine Front Presses, 5 x 12-5*
Barbell Upright Rows, 3 x 10-6*
Seated Calf Raises, 6 x 15-6*
Barbell Reverse Curls, 4 x 10-5*
Barbell Wrist Curls, 4 x 10-15

Tuesday/Friday:

Hanging Leg Raises, 3-4 x 10-15
Squats, 6 x 15-5*
Angled Leg Presses, 5 x 12-5*
Stiff-Legged Deadlifts, 5 x 12-5*
Lying Leg Curls, 3 x 10-6*
Barbell Preacher Curls, 5 x 15-6*
Close-Grip Bench Press, 5 x 15-6*
Standing Calf Raises, 5 x 15-6*

* = Pyramid Sets

Both of these obviously are not for beginners, but they aren't really for advanced bodybuilders either. If you have been doing something like Rippetoe's for several months and your gains are slowing down, these might be good next steps!

[joseph125]

hey guys,,,
Bodybuilding Training System is not available in any store, ...
4 full-body workout programs * 46-page System Program Guide, complete with a Weider ... along with top mass building exercises. ok

[GodsAssassin69]

Thanks for typing this out.
I was discussing this routine with a buddy and I needed to copy and past.
Wasnt this in his book of 1989? Im about half way threw the book just dont know when it was published.

[slucks13]

What is the rest inbetween these sets? All single lifts and no superset?