Koko's 12 week mass and power training program

Koko's 12-Week Mass and Power program is built to help you gain muscle and strength without hitting the usual “plateau” that happens when you repeat the same routine for too long. The main idea is simple: your body adapts fast, so the program changes your key exercises every 3 weeks to keep progress moving. 

Instead of doing one plan for months, you run four different 3-week cycles back-to-back. As soon as your body starts getting “comfortable” with certain lifts and angles, the program switches to new variations that still train the same muscle groups, so you keep getting a fresh growth stimulus while also reducing wear-and-tear from repeating the exact same movements. You still focus on the big, proven basics (like squats, deadlifts, and pressing) and you track your workouts so you can beat your previous performance over time. 

This is why it works well for both newbies and experienced lifters: beginners get a clear 4-days-per-week structure and learn how to progress, while experienced lifters get a smart way to push strength and size without stalling. If you want a plan that’s straightforward, intense, and designed around proven muscle-building principles, this 12-week cycle system will keep you curious—and hungry—for the next phase. 

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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

Full Squat

Deadlift (Barbell)

Standing Calf Raise

Lying Leg Raise

Incline Sit-Up

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bent-Over Lateral Raise

Leg Press

Leg Curl

Calf Raise (Machine)

Leg Extension

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Lateral Raise (Dumbbell)

Bent Over Row (Barbell)

Shrug (Barbell)

Seated Calf Raise

Decline Bench Press (Barbell)

Seated Military Press (Barbell)

Preacher Curl (Barbell)

Overhead Extension (EZ Bar)

Upright Row (Cable)

Hack Squat

Stiff Leg Deadlift

Leg Raise (Captain's Chair)

Abs Crunch (Bodyweight)

Bicep Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Lat Pulldown (Close Grip)

Partial Power Rack Deadlifts

Chin-Up (Bodyweight)

Cable Crunch

Bench Press (Barbell)

Seated Front Raise

T-Bar Row

Hyperextension

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Dumbbell Row

Romanian Deadlift (Barbell)

Wide Grip Lat Pulldown

Dip (Weighted)

Military Press (Barbell)

Preacher Curl (Dumbbell)

Decline Push Up

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

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