Here’s a 6-week full-body mass building program designed to maximize muscle growth through progressive overload, compound movements, and adequate rest. You’ll be training 5 days a week, with two rest days (suggested: Wednesday and Sunday). Each workout targets the full body with varying emphasis to ensure balanced development and recovery.
Weekly Structure:
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Day 1: Heavy Compound Focus (Strength Emphasis)
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Day 2: Volume Hypertrophy (Moderate Weights, Higher Reps)
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Day 3: Rest
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Day 4: Posterior Chain & Pull Focus
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Day 5: Push Focus & Arms
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Day 6: Full Body High Volume / Accessories
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Day 7: Rest
Day 1 – Heavy Compound Focus
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 5 |
| Barbell Bench Press | 5 | 5 |
| Barbell Row | 4 | 6-8 |
| Weighted Pull-Ups | 4 | 6-10 |
| Standing Calf Raises | 4 | 12-15 |
Day 2 – Volume Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 15-20 |
| Incline Dumbbell Press | 4 | 12-15 |
| Lat Pulldown | 4 | 12-15 |
| Dumbbell Romanian Deadlifts | 3 | 15 |
| Dumbbell Lateral Raises | 3 | 15-20 |
| Seated Calf Raises | 4 | 15-20 |
Day 3 – Rest or Active Recovery
Day 4 – Posterior Chain & Pull Focus
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 5 | 5 |
| Barbell Hip Thrusts | 4 | 8-10 |
| Seated Cable Row | 4 | 10-12 |
| Face Pulls | 3 | 15-20 |
| Barbell Shrugs | 4 | 12-15 |
| Hammer Curls | 3 | 12-15 |
Day 5 – Push Focus & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Barbell Press | 4 | 6-8 |
| Dumbbell Chest Press | 4 | 10-12 |
| Cable Triceps Pushdowns | 4 | 12-15 |
| Incline Skull Crushers | 3 | 12 |
| Dumbbell Front Raises | 3 | 15 |
| Concentration Curls | 3 | 12-15 |
Day 6 – Full Body Accessories & Pump Work
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squats | 3 | 12 (each leg) |
| Dumbbell Snatch | 3 | 8 (each arm) |
| Cable Chest Flys | 3 | 15 |
| Lat Cable Pullover | 3 | 15 |
| Arnold Press | 3 | 12 |
| Preacher Curls | 3 | 12-15 |
| Rope Triceps Extensions | 3 | 15-20 |
Day 7 – Rest
Progression Plan
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Weeks 1-2: Use manageable weight, focus on form
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Weeks 3-4: Increase weight by 5-10% across major lifts
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Weeks 5-6: Push for progressive overload (more weight or more reps); deload final week if needed