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16 Week Bodybuilding Mass Workout Plan 16 Week Bodybuilding Mass Workout Plan
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16 Week Bodybuilding Mass Workout Plan

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Pack on GOOD Solid Muscle....

16 Week Bodybuilding Mass Workout Plan guaranteed to add pounds of lean muscle to your frame!

“Change is a good thing while training. During this 16 week period your body will never have a chance to adapt to what your doing which will lead to some really good muscle gains during this program.”

We receive a ton of emails every day of every week from people all over the world asking pretty much the same question: "Will you please design a mass building workout that works!" Well your wish is our command. This will be #1 in a series of about ten articles hitting each and every body part along with a very detailed workout program that will have two different phases that we will be using for the program. In this article I will go over the two different phases of training and outline the entire workout. Every other week I will highlight a different bodypart or two detailing the exercises and techniques you need to use to add muscle to your overall frame. Some have used this training have added over 50 lbs in the course of one years time. The reason behind the two different training phases, is constant change. Every couple of 4 weeks we will change to a different phase thus never letting your body get used to one style of workout. So let's get it on.

Training Phases

Phase 1: Volume Training Phase Heavy Incline Barbell Presses!

This is exactly what it says, volume. In the volume-training phase we will be using a weight that we can handle for at least 8-10 reps with proper form. The total amount of sets for each body part will range from 15-20 depending on the muscle group. Be prepared to spend just a little longer in the gym because of the increased volume of exercises.

Another little twist we will add in to the volume phase is training to failure. Now I do this a little differently than some might do it but this has worked well for me. Just like the volume phase above we need to find a weight that we can handle for at least 10 reps. now for each and every rep (no exception) use a 4 second negative. By doing this you will probably only be able to get 8-10 reps total but that's ok because the burn will be like nothing you have ever felt before in your life. We will be doing a total of 8-10 sets while going to failure. For this one you better come to the gym with your game face on because it requires a lot of intensity and always remember just when you can't do anymore do one more to grow on.

Phase 2: Overload Training

Well like the volume phase the overload phase is just what it says, we will be overloading the muscles with as much weight as we can handle for no less than 2 reps. During this phase will pyramid our reps from 10-4 for a total 1 -3 exercises per body part. Intensity and focus is the keys to success when training heavy. One thing to remember is when training as heavy as we will be doing during this phase it's ok to cheat a little but just a little because if you cheat a lot then your asking to get hurt. This phase will consist of basic movements for each body part that are the best mass building exercises. Now let's look at the workout and it's different phases.

The Workout - Phase One

Now in phase one we will be using the overload principle. We will do this phase for just two weeks so remember to train hard and intense each and every workout and focus on each rep and make them all count.

Weeks 1-4

Day 1: Back
Chins - 3 sets: 10-12 reps (warm up sets)
Deadlifts - 5 sets: 8,6,4,4,6
Bent Rows -4 sets: 8,6,6,4

Calves - Standing Raises - 5 sets: 10-15 reps

Day 2: Biceps/Triceps/Forearms
(warm up well before starting)
Barbell Curl - 4 sets: 8,6,6,4
Scott Bench Curl - 3 sets: 10,8,8

Close Grip Bench Press - 5 sets: 8,6,6,4,4
Paralle Bar Dips - 4 sets: 10+ reps with added weight

Reverse Curls - 3 sets: 15 reps
Wrist Curls - 3 sets: 10-15 reps

Day 3: Shoulders/Traps
Military Press - 5 sets: 8,6,6,4,6
Bent Laterals - 4 sets: 10,8,8,6
Barbell Shrugs: 5 sets: 12,10,8,8,8

Day 4: Quads/Hamstrings/Calves
Leg Extensions - 2 sets: 15-20 reps (Warmup)
Squats - 5 sets: 8,6,6,4,4
Leg Extensions - 3 sets: 10-12 reps
Leg Curl - 4 sets: 8-10 reps

Day 5: Chest
Bench Press: 5 sets: 10,8,6,4,4
Incline Press: 4 sets: 8,6,4,4
Flat Flyes: 3 sets: 12-15 reps

Hammer Curls - 4 sets: 10-6 reps
Barbell Reverse Curls - 4 sets: 10-6 reps

Day 6 - Rest

Day 7 - Rest


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The Workout - Phase Two

Now phase two will include two different types of training: volume and training until failure. We will use these training methods for just two weeks, like the overload phase, but after two weeks of volume training we will go back to two weeks of overload training then return back to two weeks of failure training.

Weeks 5-8

This phase will also include the failure training method as well. Just use the same routine but change the sets to 2 per exercise and train to failure using a weight you could get 10 reps with.

Day 1: Chest
Incline dumbbell press - 3 sets: 10-12 reps
Incline flies - 3 sets: 10-12 reps
Cable Crossovers - 3 sets: 12 reps
Decline bench press - 3 sets: 10-12 reps
Machine bench press - 3 sets: 10-12 reps

Seated Calf Raises - 5 sets: 10-15 reps

Day 2: Back
Chins - 5 sets: 10 reps
Dumbbell row - 3 sets: 8-12 reps
Front Pulldowns - 3 sets: 8-12 reps
Seated Cable Rows - 3 sets: 8-12 reps
T-bar rows - 3 sets: 8-12 reps

Day 3: Shoulders/Traps
Dumbbell Press - 4 sets: 8-12 reps
Side Raises -3 sets: 10-12 reps
Front raises - 3 sets: 10-12 reps

Upright rows - 3 sets: 8-10 reps
Dumbbell Shrugs - 4 sets: 10-15 reps

Toe Press on leg press (Calves) - 5 sets: 10-20 reps

Day 4: Triceps/Biceps/Forearms
Lying Tricep Extensions - 4 sets: 8-12 reps
One Arm Over Head DB ext. - 3 sets: 8-12 reps
Push downs (curl-bar handle or rope) - 3 sets: 8-12 reps
DB Kick Backs - 3 sets: 8-12 reps

Incline dumbbell curl - 3 sets: 8-12 reps
Concentration curl - 3 sets: 10-15 reps
Cable curls - 3 sets: 8-12 reps
Preacher curls - 3 sets: 8-12 reps

Hammer curls - 3 sets: 8-12 reps
Reverse curls - 3 sets: 10-15 reps

Day 5: Quads/Hamstrings/Calves
Extensions - 3 sets: 10-20 reps
Leg Press - 3 sets: 8-12 reps
Hack Squats - 3 sets: 8-12 reps
Lunges - 3 sets: 8-12 reps

Lying Leg Curls - 3 sets: 10-15 reps
Standing Leg Curls - 3 sets: 10-15 reps

Seated Calf Raises - 5 sets: 10-15 reps


We have covered the two types of phases and the two different styles of workouts that we will be doing let's take a look at the entire 16-week program. Now notice that there will be a lot of changes being made every 2 weeks with this program and the reasoning for this is simple. Change is a good thing while training. During this 16 week period your body will never have a chance to adapt to what your doing which will lead to some really good muscle gains during this program.

It's important to supplement your diet when trying to bulk up. I recommend using 10-20g a day of glutamine, 10 g a day of Creatine, BCAA's, Whey Protein, Muscle Builders, Weight Gainers, etc. You choose what's worked for you in the past or use some of the great combos that other MuscleSports.net writers have come up with. Now what are you waiting for, lets get out there and grow.

Tags: Workout Programs

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