P/P/L for mass

This program should help you build muscle and get massive - DUH!

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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

Week 15

Week 16

Week 17

Week 18

Overhead Press (Barbell)

Bench Press (Dumbbell)

Chest Press (Machine)

Seated Overhead Extension (EZ Bar)

Lateral Raise (Dumbbell)

Push

Pull-Up (Weighted)

T-Bar Row

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Reverse Pec Deck

Pull

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Calf Raise (Machine)

Abs Crunch (Machine)

Legs

AD Press (Smith Machine)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Pullover (Dumbbell)

Single Arm Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Bicep Curl (Dumbbell)

Stiff Leg Deadlift

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