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Mass Monster
by Shane S.
Program Description
Purpose of this workout is to gain some size with the right diet and focus on range of 8-12 reps with one or two working sets per excersise.
Program Overview
Level
Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Feb 04, 2024 06:41
Last Edited
May 09, 2024 03:12
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Chest Press (Machine)
4 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4A
Chest Fly (Cable)
4 Sets
4B
Push Up (Incline)
4 Sets
5A
Pec Deck (Machine)
4 Sets
5B
Single Arm Pushdown
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Low Row
4 Sets
3
Seated Row (Cable)
4 Sets
4
Underhand Lat Pulldown
4 Sets
5
Rope Cable Pullovers
6 Sets
6
Hip Extension
3 Sets
7
Dumbbell Hammer And Standard Curl
3 Sets
Day 3
1A
Bicep Curl (Cable)
4 Sets
1B
Tricep Pushdown (Cable)
4 Sets
2A
Bicep Curl (Barbell)
4 Sets
2B
Tricep Rope Push Down (Cable)
4 Sets
3A
Single Arm Bicep Curl
4 Sets
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
4A
Machine Preacher Curl
4 Sets
4B
Bench Press (Close Grip)
4 Sets
5
21s (EZ Bar)
3 Sets
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
6B
Wrist Curls
5 Sets
Day 4
1A
Smith Machine Shoulder Press
4 Sets
1B
Shrug (Dumbbell)
4 Sets
2A
Single Arm Landline Press
4 Sets
2B
Smith Machine Shrugs
4 Sets
3A
Lateral Raise (Dumbbell)
4 Sets
3B
Upright Row Smith Machine
4 Sets
4A
Reverse Pec Deck
4 Sets
4B
Rope Face Pulls Cable
4 Sets
5A
Behind The Back Shrugs
4 Sets
5B
Dumbbell Row
4 Sets
Day 5
1
Single Leg Press
4 Sets
2
Leg Press (45 Degrees)
5 Sets
3
Leg Extension
5 Sets
4
Leg Curl
5 Sets
5
Deadlift (Smith Machine)
3 Sets
6
Seated Calf Raise
6 Sets