Unlock your potential with the Old School Mass Gain program, a comprehensive 14-week journey designed for serious lifters. Committing to five days a week, you'll tackle a blend of classic compound and isolation movements, focusing on building strength and muscle mass across all major muscle groups. With a mix of barbell, dumbbell, and bodyweight exercises, this program emphasizes progressive overload to ensure continuous gains. Get ready to embrace the grind and transform your physique with tried-and-true training methods!

Old School Mass Gain

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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

Week 13

Week 14

Bench Press (Barbell)

High Incline Barbell Press

Wide Grip Pull-Up

Bent Over Row (Barbell)

Dip (Weighted)

Bicep Curl (Barbell)

Upper Body

Squat (Barbell)

Leg Press

Calf Raise (Leg Press)

Hamstring Curl

Hanging Leg Raise

Lower Body

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Chest & Back

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Decline Crunch

Legs

Lateral Raise (Dumbbell)

Bent Over Laterals

V-Handle Tricep Pushdown (Cable)

Skull Krusher Ez Bar

Alternating Dumbbell Curl

Hammer Curl (Dumbbell)

Shoulders & Arms

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