Unlock your potential with this 14-week, 5-day Mass Gain Program designed to maximize muscle growth and strength. Each week, you'll tackle a carefully structured blend of upper and lower body workouts, featuring compound lifts like the bench press and squat, alongside targeted accessory exercises. With a focus on progressive overload and perfecting your form, this program empowers you to push your limits and achieve impressive gains. Equip yourself with a full gym and get ready to transform your physique!

Build muscle and gain strength using old school strength training principles


5 Day Mass Gain Program

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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

Let ur body tell u wen its time to increase weight focus on perfect form let da volume stim growth

Bench Press (Barbell)

Overhead Press (Barbell)

Close Grip Chin Up

Bicep Curl (Barbell)

Lying Tricep Extension (Barbell)

Upper Body

Squat (Barbell)

Deadlift (Barbell)

Seated Calf Raise

Abs Crunch (Weighted)

Lower Body

Pullover (Dumbbell)

Chest & Back

Leg Press

Standing Calf Raise

Hanging Leg Raise

Legs

Shoulders & Arms

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