Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Summer is in the past, and people are now looking to gain some mass – healthy mass that is. After dedicating months to getting leaner and looking better, you might be ready to devote some time to heavier weights and filling out some of those t-shirts and hoodies. If that reads like I’m talking about you, then keep reading because we have the plan right here.
Recommended: Need help building muscle? Take our Free Muscle Building Course
MASSter Class Is In Session
Over the next eight weeks, the goal is to build muscle and get stronger. This will be done with an eight-week program that requires you to hit the weights four days a week. These workouts will be intense and challenging if you do them right, so there will be no need to double them up or find additional time to train. When you’re not working out, you should be eating, sleeping, or living life outside of the gym.
Who Is This For?
This is a program that will help intermediate and advanced trainees gain positive size and strength. Beginners and rookies may find this program to be too intense, and they could still learn more about form and execution before taking on a program like this. Don’t worry, though. M&S has plenty of programs for those that are just starting out.
Principles of the Program
In order to gain something that you don’t have, you need to do something that you don’t typically do. That means pushing yourself beyond what you normally perceive to be “failure.” That’s why some intensity boosting methods are going to be a part of this program.
Rest-Pause Sets
During one of these sets, you will push the set to failure within the recommended rep range, rest for 10-15 seconds, and then perform as many reps as you can. So a set of barbell curls may look like this:
Barbell Curls – 70lbs for 8 reps, 15-second rest, 70 pounds for 4 reps.
Even though you took that brief rest, you actually did four reps more than you normally would have. Those extra reps will help you take your training to the next level.
Drop Sets
This is when you reduce the weight you’re using after failure so you can continue to train. There is no additional rest taken. Once you hit failure, you immediately reduce the weight and keep going. A drop set of incline dumbbell presses may go like this:
Incline Dumbbell Press – 60lb dumbbells for 10 reps, 30lb dumbbells for 12 reps.
Yes, you reduced the weight, but that was still enough to challenge the muscles in a safe way. So the goal will still be accomplished – you're tearing down muscle fibers so they can recover and grow.
Negatives
This is when you take the weight from the lifted phase to the stretch phase very slowly. It may take you one second to lower the dumbbell on a curl normally. With negatives, you can take as long as five or ten seconds. This program will include five-second negatives at different points in the workout. The goal is to maintain control of the weight and force the muscle to work harder.
How Much Weight Should I Use?
This is one of the most common questions we see in the comments section of our articles, so let’s address it here. If 10lbs is all you can use for an exercise, use it. If you’re capable of using 80lbs, use 80lbs. The point is that the weight should be challenging enough for you to execute the desired reps within the recommended rep range. If you’re supposed to do six to eight reps, but can do 12, it’s too light. Conversely, if you can’t do more than four, it’s too heavy. There is no magic formula to help you figure out the weight you need. It’s going to be a matter of trial and error.
Nutrition
As hard as you’re going to be training, you’re going to need to eat in order to recover and grow. That doesn’t mean you get to go crazy and eat whatever you want, whenever you want. Having a sound nutrition plan will be very beneficial. M&S actually has a great guide that can work well with this program. You can consider it or any of the other nutrition programs here designed to help you get bigger and stronger. I will offer two pieces of advice here:
- Eat Protein First – Protein is the nutrient that plays the biggest role in your recovery and growth. If you get full before the meal is completed, you don’t want protein left on the plate. This can also help you keep your blood sugar in check.
- Take Your Time – It's food, not flavored oxygen. Take the time to properly chew and enjoy the meal you’re eating so it can be digested properly. Overwhelming your stomach by pounding down a lot of calories at warp speed won’t help you, and it will make you uncomfortable as well.
Cardio
Cardio is about more than burning calories and increasing metabolism. It’s good for heart health. So I don’t think you should ignore it completely. You can do three or four sessions of moderate level cardio a week at 20 minutes per session. You can do these in the morning or post-workout. Get them in when you’re able to get them in.
The Workouts
Now let’s talk about the training. This is a four-day routine. You will perform each workout once a week. The optimal way to do this would be by following this split:
- Monday – Chest and Side Delts
- Tuesday – Upper Back and Rear Delts
- Wednesday – Off
- Thursday – Arms and Abs
- Friday – Legs
- Saturday and Sunday – Off
That would be the best split, but let’s face facts. There are a lot of you that have jobs that don’t allow this to happen, so here’s what you need to know. Do these workouts at times that best suit you. The only rule I suggest you follow is that you don’t train for more than three days in a row before taking a day off. Two would be best, but if you must train a third consecutive day, go for it. I don’t suggest you do this normally. The recovery is vital for you to grow. Training four days in a row without the extra rest may affect the results you see from this.
Workout 1: Chest and Side Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Bench Press | 3 | 12, 10, 12* | 90 sec |
| Flat Dumbbell Bench Press | 3 | 12, 10, 15+ | 90 sec |
| Cable Crossover | 3 | 12, 12, 12^ | 90 sec |
| Seated Lateral Raise | 3 | 12, 12, 12 | 90 sec |
| Single Arm Cable Lateral Raise | 3 | 12, 12, 12 | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
Workout 2: Upper Back and Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bent-Over Barbell Row | 3 | 12, 10, 12* | 90 sec |
| Dumbbell Pullover | 3 | 12, 10, 15+ | 90 sec |
| Wide Grip Lat Pulldown | 3 | 12, 12, 12^ | 90 sec |
| Dumbbell Rear Delt Fly | 3 | 12, 12, 12 | 90 sec |
| Cable Face Pull | 3 | 12, 12, 12 | 90 sec |
| Dumbbell Shrug | 3 | 12, 12, 12 | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
Workout 3: Arms and Abs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close Grip Bench Press | 3 | 12, 10, 12* | 90 sec |
| Weighted Dip | 3 | 12, 10, 12+ | 90 sec |
| Rope Tricep Extension | 3 | 12, 12, 12^ | 90 sec |
| Lying Leg Raise | 3 | 12, 12, 12 | 90 sec |
| Cable Crunch | 3 | 12, 12, 12 | 90 sec |
| Barbell Curl | 3 | 12, 12, 12* | 90 sec |
| Hammer Curl | 3 | 12, 10, 12+ | 90 sec |
| Cable Curl | 3 | 12, 12, 12^ | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
Workout 4: Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 12, 10, 12* | 90 sec |
| Lying Leg Curl | 3 | 12, 10, 12+ | 90 sec |
| Walking Lunge | 3 | 12, 12, 12 | 90 sec |
| Front Squat | 3 | 12, 10, 12* | 90 sec |
| Leg Extension | 3 | 12, 12, 12+ | 90 sec |
| Dumbbell Side Lunge | 3 | 12, 12, 12 | 90 sec |
| Seated Calf Raise | 3 | 12, 12, 12^ | 90 sec |
| Calf Press | 3 | 12, 12, 12^ | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
712 Comments
Hi Roger, will this set scheme work for this routine for an exercise listed as 12.10,12 with a drop set, as an example:
1x warm up set 50% for 12
First working set 75% for 12
Second working set 100% for 10-12
Third working set 100% for 10-12
Drop weight 20% go to failure
It absolutely will, Sean. Love how you set it up. Let me know how it works for you, and thank you for reading M&S!
Hi, This might be a silly question, but presumably the 90 seconds rest is between each exercise and not between each set?
I would usually rest 40 seconds between each set, does that seem about right?
Thanks.
Good question, Chris, but the 90 seconds is actually between sets and exercises. The extra rest will serve you well for both strength and recovery.
Why is the download only the first week? How do we get the entire program?
Hi Clint, you are to do the same workout every week with the goal of doing either more reps or weight with the exercises than the previous week. So, you could use the same PDF every week or print more copies if you like hard copy. I hope this helps, and thank you for reading M&S!
For chest and side delts day instead of doing cable lateral raises for both can I just do
Seated Lateral Raise 3 12, 12, 12 90 sec
Single Arm Cable Lateral Raise 3
Instead of lateral raises can I do 6 sets of seated machine shoulder press ?
Hi Arash, the seated and single arm lateral raise would work. However, the seated machine shoulder press would do more front delts than side delts, and front delts get worked with chest. So, I would keep lateral raises in for side delts.
Can I add bb ohp in this routine or db ohp if so what day and when ?
Hi Arash, I kept overhead presses out on purpose because the front delts already work when doing chest presses. Therefore, I wanted to keep the toll on the shoulder joint to a minimum. That said, if you want to add overhead press, do it after chest and before side delts.
Am I allowed to replace workout 1 incline bench press and do flat bench instead and thrn the 2nd excercise to db incline or bb incline so example
Flat bench 3x 12,10,12 last set hit 12 increase weight ?
Incline db press 3x 12,10,15+ also when do I increase weight for mass ?
You can do this, Arash. If you do and complete the program, I hope you'll share your results. Thanks for reading M&S!
Hey Roger, I have a question about the drop sets.
Am I supposed to be doing them after completing the third set, or as part of the third set?
For example, on DB bench press, would it be:
Set 1: 35 lbs for 12 reps
Set 2: 50 lbs for 10 reps
Set 3: 50 lbs for 15 reps
Drop set: 25 lbs to failure
Or am I supposed to fail before 15 reps on Set 3, then finish the set with the reduced weight? (Example: Set 3 at 60 lbs for 6 reps, then lower to 25-30 lbs and do 9 reps).
Thanks,
Adam
Hi Adam, the first way you wrote it is correct. Do max reps, finish with reduced weight. I hope this helps!
Thanks for the clarification, Roger. I appreciate how you're on top of the comments here.
I do have another question though.
For leg day, you have Calf Presses with a negative set at the end. I'm working out in my garage gym, so I don't have a calf raise machine or a leg press. I have a homemade calf raise block though.
I saw you recommend somewhere on here to use DB calf raises instead, but I'm finding that doing negative sets on these is almost impossible because it's hard to slow down my descent while balancing myself holding two 50 lb dumbbells.
My first thought was lower the weight, but then I'm not using enough weight to actually work my calves.
I also tried doing seated DB calf raises, but the dumbbells felt kind of awkward and hurt my legs.
Is there another exercise you'd recommend? I have a calf raise block, a power rack, bench, barbell, dumbbell handles that can support about 65 lbs each, and a cable machine that attaches to the power rack for pulldowns.
Alternatively, I do run a bit throughout the week, around 20 miles spread across three days. Since running works calves, could I simply keep doing standing DB calf raises but just not do the negative set for that exercise?
I do my best to be consistent with the comments, Adam. Thanks for the kind words.
In your case, I would suggest doing DB calf raises with the heavier weight and skipping the negative. Instead, once you finish the set, drop the weight, and do a static hold at the stretched position of the movement for as long as you can. So, once you reach failure, drop the dumbbells, go into that stretch with just your bodyweight and hold it until you feel you can't any longer.
Give that a try and let me know how it works!
Hey Roger,
I gave that a try, and damn, the burn was unreal! I think I was able to hold it for about a minute? Good call on that, I'll definitely be sticking with the static hold at the end.
I've got another question though. Sorry, I know I'm being a pain in the ass. On back day, for the dumbbell pullovers, I have dumbbells up to 40 lbs. For anything over 40 lbs, I use a pair of dumbbell handles with 10, 5, and 2.5 lb plates, which I can safely load about 75-80 lbs on each one using clips to secure them.
Today I tried doing dumbbell pullovers for 45 lbs using the handles with 10 lb plates. I noticed that as I was doing the pullovers, the plates were slowly sliding off. The clips I use (DMoose magnetic clamps) are generally pretty sturdy, but I guess between me holding the plates and gravity, the plates didn't want to stay in place. Obviously this creates a dangerous situation as I progress in weight, and I don't want to risk clocking myself in the face with a half-loaded dumbbell handle.
I'm fine doing the pullovers with regular dumbbells, but I'll never be able to progress over 40 lbs unless I go out and drop a bunch of money on more dumbbells.
Is there any other exercise I could do instead of dumbbell pullovers? I was thinking cable rows, either one-handed or two-handed, but those are probably too similar to the T-bar rows I'm going at the beginning (I subbed out regular barbell rows for T-bar rows since from what I understand they're both pretty similar and T-bar rows are more comfortable for me).
Thanks man, this is proving to be a solid regimen so far.
Glad it is serving you well, Adam. That is a tough situation you are facing. Cable rows or cable pullovers (aka straight arm lat pulldown) would be the best bets, I think. Give both a try and see what works for you.
Hello,
The program is great, but I am just curious why no rest pause, drop sets or negatives are used for delts or any of the other smaller muscles.
Solid question, Jim. The smaller muscles really don't need them because they are also active when supporting the larger muscles. The shoulders are supporting the chest and back every time you push yourself on those exercises. Front delts with chest, rear delts with back, and side delts for stability. The biceps are also working with back as the triceps are for chest. Imagine absolutely crushing a massive set on back day, then you tear a bicep because of an intensity boosters during cable curls. I didn't want that to happen. So, I backed off the intensity for the smaller areas.
I have a few questions about the rest-pause, drop sets, and negatives.
1. Am I completing all 3 sets (going up in weight each set) and then completing the rest-pause/drop/negative...OR...is the third set where these occur?
2. For sets that go 12, 10, 12...what is the reason for going down in reps and then up? Are you building in the extra reps to account for failure? For example, on the third set I only get 8, rest-pause, then try for the additional 4 reps?
3. Lastly, since it looks like for all lifts, especially compound lifts, have 3 working sets, what percentage of your max would you recommend? Trying to determine my baseline if you will.
I appreciate you providing these workouts as most other programs like to charge absurd amounts.
Hi Holsch, I will take them one at a time.
1. You are going light to heavy for sets 1 and 2, and the third set is when you add the intensity boosters.
2. You are to use the same weight for set 3 as you did on 2. Set 2 should not be as much of a challenge. So, if it's for 10 reps, use weight that you know you can do for at least 12. For example, for Close Grip Bench I may do 135 for 12, 185 for 10, then stick with 185 for the rest-pause set. If I can get more than 12 without the need for rest-pause, then I would go heavier next time.
3. I tend to focus more on RPE than percentage, but I would say you could start with 50, 60, and 60-70% of 1RM to start with, then you could pivot or adjust based on how you feel with the movements.
I hope all this helps. Thanks for reading M&S!
Hey! Two questions: 1. Would you recommend increasing weight with each set? and 2. Should every rep of a negative set be slow, or just the final few? Thanks!
Hi Like. 1. Yes, I recommend going moderate to heavier with each set. 2. Every rep should be slow. I hope this helps.
Hey!
The video linked to the cable crossover exercise is for upper chest. I was wondering if what the program actually meant be the Standing cabel fly exercise...?!
Thanks for pointing that out, Daniyal. My intention was to include the traditional cable crossover (high to low). I didn't add the videos, but there is certainly nothing wrong with the upper chest version either. Pick the one that works best for you and feel free to use it.
Is there someway to substitute all the exersizes that require a Barbell? There is a smith machine I sometimes use instead, but it is mainly pulleys and dumbbells that I use.
Hi William, you can. We have a full exercises section at the top of the site that you can go to. Simply find the exercises that your gym has and make the swaps.
I'm giving this a go after your deload program. I've been following another one of your programs for 8 weeks and my strength is the best it has been in over 5 years. I've gained 4-5 lbs depending on the scale number of the day and my bodyfat decreased 2-3%. Being a 50+ year old female in menopause it's wonderful to see and feel improvements. My focus is getting in protein and the necessary recovery and I've not had any issues of burnout since I started following you on M&S. THANK YOU!
This was a great start to my day, Willie! I really appreciate you being here and sharing how these have helped you. Thank you so much, and I look forward to reading more about your continued success going forward.
In our first week as I'm training with my husband. Learning the right effort in regards to rep/set scheme. Really enjoying the last set of pause, negative or drop sets. Doesn't look overwhelming but definitely feeling it the day after. Great stuff so far :)
Hey, i learned that to progressive overload, if you hit 12 reps on the exercise, then its time to increase weights and go back to 8 reps. Are your rep ranges strict? How could I progressive overload/know when to increase the weight?
Hi Yousef, the rep ranges aren't super strict, but it would be wise to follow them. My general rule of thumb is that once you can go two reps over the rep range (14 in this case), then it's time to add weight. If you've maxed out a machine or used the heaviest weights you got, then focus on doing more reps instead. You can still build muscle with higher rep ranges as well. I hope this helps.
Hi, thanks for you response! I'm four months into the gym, I focused on compound exercises and I only skipped 2 days. Do you think im ready for this new program or not?
I think you could do this one. At the very least, you can run it for a week and see how you feel and recover. If you feel you can handle it, then run with it. If not, then you always have other options here on M&S. I believe you could definitely try this one out at least.
I love how well thought-out and instructive this program is.
I believe the 90-second rest follows each set of reps. I've been timing, but I get bored after 50 seconds or so. I'm afraid that might indicate I haven't worked hard enough. But I am honestly just getting the last 2 reps.
With this program I made gains I never thought possible. Every couple of weeks I had to increase the weights I use and literally changed shape over time - eliciting compliments from friends and family! Following your Mass Building email course you helped me calculate my macros. In combination with good protein, this was a great journey! Thanks!
Question - after a reloading week, what 4-week programme would you recommend to continue building mass, right up to my summer holiday?
Hi Johann, that is amazing, and we're so happy this program helped you. We appreciate you being a part of the M&S community.
You could actually run this one back after your scheduled reloading week. However, if you're looking for a new challenge, you can find one at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi.
Regarding first day workout.
Seated lateral raise and single arm lateral cable raise. Aren't the same and hit tje same muscle? Why do we have to do both of them?
Regards
Hi Khalid,
They are similar but very different. They do both hit the lateral head of the Delts, but the dumbbell version allows you to use free weights, which requires more stabilization. The single arm cable version has constant tension and allows you to focus on each shoulder.
The front Delts are worked with chest, and the rear delts are more targeted with back. So, two exercises for the sides promote balance and help with width. So, that is why I included both and feel you should do both. I hope this helps, and thank you for reading M&S!
Hi Roger,
What are your thoughts on 3 sets instead of 4? My brother and I like that extra volume, but would 4 be too much?
Hey there, I think for this one four is fine. You are making the most of the time you have in the gym, and the little bit of extra volume across the exercises can provide the benefit without going into overtraining. That said, if time is not on your side and you need to shave a few minutes off, you could do three sets on some exercises and not miss out on gains.
If you do it, let me know how you like it and what results you see from it. Thanks for reading M&S!
If I do sumo deadlift, is it okay....as I cannot do conventional.
Hi Niladri, yes, it will be fine to do sumo. If you run this one to the end, I hope you'll let us know how it goes. Thanks for reading M&S!
Question on the advanced training sets. Is it just the third set that is the rest/drop/negative or all three sets? I'm unsure of the correct structure. Any clarification would be great. Just coming off a German volume super set program so looking forward to the change
Hey Matthew, thanks for reading M&S!
Yes, the rest/drop/negative is only for the third set. Other sets should be done as normal. I hope this helps!
Let us know how it goes!
I don't think there would be much benefit to be completely honest. Eventually, the body and muscles will be adapted and less likely to respond.
Best of luck, and let me know how it goes!
That's great thanks... just out of interest, can you see any benefit of doing them on all three sets for the given exercise?
For most lifters, it's going to be overkill and extra risk for injury. The third set only is the sweet spot where you can get the most reward without a significantly greater risk.
Thank you again for your reply I really do appreciate it... would you say that if the lifer could safely do it every set that the reward would be greater? No pressure to commit to an answer as I'm doing it anyway but just wanted your opinion if you wouldn't mind