12 Week Bodybuilding Mass Explosion Workout Program

By: MuscleSports.net

12 week mass training program to move you past sticking points and to new growth and strength!

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Overload Training Principle: Overload training is exactly what the name implies. Since muscles have a tendency to adapt to repeated stimulus, thereby, requiring less energy and effort to execute the same task it has done before. When this happens way are said to have hit a plateau. This can inhibit muscle growth (hypertrophy) or fatloss that we are trying to achieve. There are two types of overload training principles used in the program:

Increasing Weights - increases muscle size.
Decreasing Repetitions - increases muscle strength with less growth in size.

The levels of overload that is used in this program target the muscle with weight and well as pushing the repetitions up as the weights are increased over the prescribed time. This minimizes your risk of overtraining.

Volume Training Principle: This principle is exactly as the name implies, volume. Volume Training will see an increase i the number of sets and reps as we try to increase our muscular endurance. In this phase we will be using a weights we can handle for at least 8-10 reps with proper form. The total amount of sets for each body part will be increased and depending on the muscle group quite substantially. Come prepared to spend more time in the gym. There are two types of volume training principle used in the program:

Increasing Repetitions - increases muscle endurance and improves muscle shape from reduced sub-containous fat levels.
Increasing Sets - increases muscle size with added blood flow with less growth in strength. Used for plateaus busting but must be limited for fear of overtraining.

The volume training used in this program is designed for muscle hypertrophy and less for contest conditioning. All volume phase are limited to 4 week periods so to avoid overtraining of any specific muscle group.

Weeks: 1-4 Volume Training

Chest:

Dumbbell Bench Press 5 sets of 8-12 reps
Incline Dumbbell Press 4 sets of 10-12 reps
Decline Dumbbell Press 4 sets of 10-12 reps
Incline Dumbbell Flyes 3 sets of 12-15 reps

Back:

Chins 4 sets of Max reps
Barbell Bent Rows 4 sets of 8-12 reps
Close Grip Pulldowns 4 sets of 8-12 reps
Deadlifts 4-5 sets of 8 reps

Legs:

Leg Extensions 4 sets of 8-12 reps
Squats 6 sets of 10-12 reps
Standing Leg Curls 4 sets of 8-12 reps
Straight Legged Deadlifts 3 sets of 10 reps
Standing Calf Raises 4 sets of 10-12 reps
Seated Calf Raises 3 sets of 12-15 reps

Shoulders:

Front Laterals 3 sets of 8-12 reps
Seated Laterals 3 sets of 8-12 reps
Bent Laterals 3 sets of 8-12 reps
Seated Dumbbell Presses 4 sets of 8-12 reps
Barbell Upright Rows 4 sets of 8-12 reps
Dumbbell Shrugs 4 sets of 12-15 reps

Biceps:

Barbell Curl 3 sets of 12-15 reps
Preacher Curl 3 sets of 12 reps
Seated Dumbbell Curl 2 sets of 12-15 reps

Triceps:

Lying Tricep Extensions 4 sets of 10-12 reps
Straight Bar Pushdowns ext 3 sets of 12 reps
Ticep Dips 2-4 sets of Max reps BWT

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Weeks: 5-8 Overload Training

Biceps:

Barbell Preacher Curls 3 sets of 5-8 reps
Incline DB Curls 3 sets of 5-8 reps
Seated Hammer Curls 2 sets of 8 reps

Triceps:

Close Grip Bench Presses 4 sets of 5-8 reps
Two Arm Seated Overhead DB Ext. 4 sets of 6-8 reps
Rope Pushdowns 2 sets of 12+ reps

Legs:

Leg Extensions 2 set of 25 reps WarmUp
Squats 5 sets 10, 8, 6, 6, 4
Hack Squats 4 sets 8
Leg Curls 3 sets 8, 6, 4
Straight Legged Deadlifts 3 sets 8 reps

Chest:

Barbell Bench Presses 4 sets of 8, 6, 6, 4
Barbell Incline Presses 3 sets of 5-8 reps
Barbell Decline Bench Presses 3 sets of 5-8 reps
Flat Flyes 2 sets of 8-10 reps

Back:

Chins 3 sets of MAX reps
Deadlifts 6 sets of 10, 8, 6, 4, 4, 2
Dumbbell Rows 4 sets 10 reps

Shoulders:

Seated Front Barbell Press (NO SMITH MACHINE!!!) 4 sets of 5-10
Side Laterals 3 sets of 6-10 reps
Bent Laterals 3 sets of 6-10 reps
Wide Grip Barbell Upright Rows 4 sets of 5-8 reps

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Weeks: 9-12 Volume Training

Chest:

Barbell Bench Press 5 sets of 8-12 reps
Incline Barbell Press 4 sets of 10-12 reps
Decline Barbell Press 4 sets of 10-12 reps
Flat Dumbbell Flyes 3 sets of 12-15 reps

Back:

Straight Bar Chins 3 sets of 12-15 reps
Barbell Rows 4 sets of 10-12 reps
Deadlifts 4 sets of 10,10,8,7 reps
Dumbbell Pullovers 3 sets of 10-12 reps

Legs:

Leg Extensions 3 sets of 15-20 reps
45&3deg; Leg Presses(Back Rest set at lowest setting) 5 sets of 15-20 reps - MAX WEIGHTS
Barbell Lunges 4 sets of 15-20 reps each leg - MAX WEIGHTS
Lying Leg curls 4 sets 12 reps
Standing Leg curls 4 sets 12 reps
Toe Press(Done on Leg Press) 4 sets 12-15 reps
Seated Calf Raises 4 sets 12-15 reps

Shoulders:

Seated Dumbbell Shoulder press 4 sets of 12,10,10,8
Front Lateral Raises 3 sets 12,12,12
Side Laterals Raises 3 sets 12,12,12
Bent Laterals Raises 3 sets 12,12,12
Barbell Upright Rows 3 sets of 12,10,8
Dumbbell Shrugs 4 sets of 12,12,10,8

Biceps:

Standing Dumbbell Curls 3 sets of 8-10 reps
Straight Barbell Preacher curls 3 sets of 10-12
Barbell Concentration Curls 2-3 sets of 12 reps

Triceps:

Close Grip Bench Press 4 sets of 10-12 reps
Seated Overhead Dumbbell Extensions 4 sets of 10-12 reps
Rope Pushdowns 3 sets of 12-15 reps

Training Schedule

This training schedule employs a push/pull concept within each and every workout. This is the most efficient way to product the most amount of blood flow between two adjacent muscle groups. The more blood the more nutrients and the muscle mass stimulated.

You must also eat and supplement like a training professional. That means plenty of quality protein,carbs, and good fats. Use these 4 article to guide your eating plan of attack.

Monday: On - Chest, Back
Tuesday: On Shoulder, Traps
Wednesday: Off
Thursday: On - Triceps, Biceps, Forearms
Friday: On - Legs, Calves
Saturday: Off
Sunday: Repeat