Massive 12

Unlock your strength potential with the Massive 12 program, a focused 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a well-rounded routine featuring barbell squats, dumbbell bench presses, and bodyweight chin-ups, all crafted to build mass and enhance your overall physique. This program emphasizes compound movements and progressive overload, ensuring you challenge your muscles effectively with every session. Get ready to transform your body and elevate your lifting game!

This is a three day a week full body program and is my version of Arnold Schwarzenegger's "Golden Six", with leg raises replacing sit-ups, and a "B" version based on Steve Shaw's "Massive 12" upgrade to the same program (https://www.youtube.com/watch?v=yy6V3pALCcE)

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Week 1

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Week 12

Squat (Barbell)

Bench Press (Dumbbell)

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Decline Push Up

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Standing Calf Raise

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