well i train instinctivley so i have no real exact routine but here goes my current rough mass building program. i will included drop sets, rest pause, forced reps, partial and cheat reps in my heaviest sets i normally pyramid up the weight each set.i will vary my grip and rep speed now and again just to shock the muscle.

Day1: Legs
warm up: 2 sets of leg extention 100 reps per set

5 sets of squats on smith machine 6-15 reps on last 2 sets i use strip sets working down from 400lbs to just the bar i also use the rest pause and force reps with help of my training partner.

4 sets of leg press 8-15 reps will used rest pause and forced reps on last 2 sets.

3 sets of lunges supersetted with barbell front squats 10-20 reps

3 sets of leg extention 6-15 reps will use forced reps and drop set on last working set

4 sets of Lying leg curl 6-12 reps

4 sets of seated leg curl 6-12 reps

3 sets of single standing leg curl 6-15 reps


Day 2: Chest

4 sets of incline smith machine press 6-10 reps drop set on last set

4 sets of incline dumbell press 8-12 reps

3 sets of incline bench cable crossover 10-20 reps use strip method on all sets

3 sets of flat bench dumbell press superset with dumbell fly 8-12 reps

3 sets of weighted dips superset with cable crossover 8-15 reps


Day 3: Back

3 sets of weighted pull ups 6-12 reps

4 sets of underhand grip barbell rows 6-12 reps

4 sets of wide grip pulldowns 8-15 reps strip set on last set

3 sets of seated cable row superset with dumbell pullover 8-15 reps

4 sets of t bar rows aiming for time under tension between 30-50 seconds superset with partial deadlift superset with weighted back extentions (use drop set)


Day 4: Shoulders

4 sets of millatry press 6-10 reps

4 sets of seated overhead dumbell press 6-10 reps superset with dumbell front raises standing 6-10 reps

4 sets of standing dumbell side lateral raises 6-12 reps

4 sets of wide grip upright rows superset with static side dumbell lateral hold aiming for 30-40 seconds of tension on muscle.

3 sets of side lateral raises on cable machine behind

4 sets of bent over rear lateral raises

4 sets of rear cable lateral raises lying on bench superset with rear static dumbell hold aiming for 30 - 40 seconds

Day 5:Arms

alterenate between biceps and triceps first week by week.

4 sets of standing barbell curl use rest pause and cheat reps once reached momnetary muscle failure 6-12 reps

4 sets of standing alternate dumbell curl 6-15 reps

3 sets of one arm dumbell preacher curl 90 degree angle bench 6-10 reps

3 sets of hammer curls superset with cable curl using preacher 6-15 reps

4 sets of weighted close grip dips on bar using forced reps with help of training partner 6-10 reps

3 sets of lying incline bench overhead dumbell extention 6-10 reps

4 sets of rope pressdown superset with overhand grip pressdown 8-15 reps

3 sets of timed weighted dip in between bench stripping plates of lap aiming for 30-45 seconds per set