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6-Day Advanced Mass Builder

Train six days a week and push your body toward serious muscle size with a structured high-volume mass program.

Professional

Build Muscle

6 days/week

Gym

For Men

8 Weeks

Workout Plan

Saturday & Tuesday Workout

Barbell Deadlift

Set	Reps	Weight
1	12	-
2	10	-
3	8	-
4	6	-

Dumbbell Bent-Over Row

Set	Reps	Weight
1	15	-
2	12	-
3	10	-

Cable Crossover Reverse Fly

Set	Reps	Weight
1	15	-
2	12	-
3	10	-

Dumbbell Rear Fly

Set	Reps	Weight
1	12	-
2	10	-
3	8	-

Dumbbell Shrug

Set	Reps	Weight
1	20	-
2	15	-
3	10	-

Lever Shrug (Plate-Loaded)

Set	Reps	Weight
1	12	-
2	10	-
3	8	-

Dumbbell Biceps Curl

Set	Reps	Weight
1	15	-
2	12	-
3	10	-

Cable Hammer Curl (with rope)

Set	Reps	Weight
1	20	-
2	20	-
3	20	-

Air Bike

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Crunch (on stability ball)

Set	Reps	Weight
1	20	-
2	20	-
3	20	-

Sunday & Wednesday Workout

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Monday & Thursday Workout

Upper Legs

Glutes

Lower legs

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Workout Plan • Coach Guide • Frequently Asked Questions

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