Intermediate Muscle Building
Mass Gain Machine
Maximum muscle mass in minimum time
A no-nonsense hypertrophy program focused on compound movements and progressive overload. Eat big, lift big, grow big. Perfect for hardgainers and anyone looking to pack on serious size.
5
Days/Week
12
Weeks
65
Min/Session
27
Exercises
Weekly Schedule
Day 1: Chest
Chest Hypertrophy
1 Barbell Bench Press (Incline)
4 × 6-8 2 Dumbbell Bench Press (Flat)
4 × 8-10 3 Cable Chest Fly
4 × 10-12 4 Chest Dips
3 × AMRAP 5 Pec Deck Fly
3 × 12-15 Day 2: Back
Back Hypertrophy
1 Barbell Bent-Over Row
4 × 6-8 2 Pull-ups (Wide Grip)
4 × 6-8 3 Cable Lat Pulldown
4 × 10-12 4 Seated Cable Row (Close Grip)
3 × 10-12 5 Straight-Arm Pulldown
3 × 12-15 Day 3: Shoulders
Shoulder Hypertrophy
1 Seated Dumbbell Shoulder Press
4 × 8-10 2 Lateral Raises
5 × 12-15 3 Reverse Pec Deck Fly
4 × 12-15 4 Face Pulls (High)
3 × 15-20 5 Barbell Shrugs
4 × 10-12 Day 4: Arms
Arm Hypertrophy
1 Barbell Curl
4 × 8-10 2 Ezy Bar Skull Crushers
4 × 8-10 3 Preacher Curl
3 × 10-12 4 Tricep Pushdowns
3 × 10-12 5 Standing Dumbbell Hammer Curl
3 × 10-12 6 Overhead Rope Extension
3 × 12-15 Day 5: Legs
Leg Hypertrophy
1 Barbell Back Squat
4 × 6-8 2 Leg Press
4 × 10-12 3 Romanian Deadlift (RDL)
4 × 8-10 4 Leg Extension
3 × 12-15 5 Leg Curl (Seated)
3 × 12-15 6 Weighted Calf Raises
5 × 12-15 Equipment Required
Barbell Dumbbell Cable Machine
Target Muscles
Chest Back Shoulders Arms Legs
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