No matter what your skill level, to build maximum anabolic mass while on a cycle you need to train hard, and more importantly, train smart. Muscles build when they are broken down from heavy weight training. The muscles are damaged and then repair a little bit stronger than they were before the workout. This is because of the inherent adaptive response of the human body to stress. So basically, muscle growth for bodybuilders is the result of repeated workouts in the gym.
The #1 workout routine for maximum gains and performance increases!
The body can only adapt so much from one workout to the next, so proper time must be given for the body to heal before training the same muscle group again. The Anabolic Mass Workout is designed to hit muscles hard and then give them one full week of rest before hitting them again. By adding weight every week, your strength and size gains will gradually increase as well. Follow the below weight training program throughout the course of your program for maximum gains.
Table of Contents
Recommended Supplement Stack For Building Anabolic Mass
- Dianadrol or Diandrobol → both are high quality legal dianabol alternatives for bulking
- Deccabolan → this is a legal deca durabolin alternative that helps increase strength and boosts recovery
- Testosterone-1 or Anadroll → either one of these supplements will boost testosterone levels which will help increase strength,induce lean muscle gains,and increase workout intensity.
Note: Always increase either the weight or the reps used every week!
Week 1-4 Phase 1 → Pre Muscle Conditioning Phase
Monday:
BACK
Warmup
Deadlifts: 3 sets of 12-15 reps
Bent over rows: 3 sets of 12-15 reps
Pulldowns: 3 sets of 12-15 reps
Cable Rows: 3 sets of 12-15 reps
Shrugs: 3 sets of 12-15 reps
Wednesday:
CHEST
Warmup
Flat bench Press: 3 sets of 12-15 reps
Incline Bench press: 3 sets of 12-15 reps
Cable crossovers: 3 sets of 12-15 reps
Thursday:
ARMS
Warmup
Dips: 3 sets of 12-15 reps
Cable press downs: 3 sets of 12-15 reps
Reverse press downs: 3 sets of 12-15 reps
Rope press downs: 3 sets of 12-15 reps
Barbell Curl: 12-15 reps
Alternating Dumbbell Curls: 3 sets of 12-15 reps
Concentration curls: 3 sets of 12-15 reps
Cable Curls: 3 sets of 12-15 reps
Friday:
LEGS
Warmup
Squats: 3 sets of 12-15 reps
Leg Press: 3 sets of 12-15 reps
Quad Leg Extensions: 3 sets of 12-15 reps
Hamstring Leg Curl: 3 sets of 12-15 reps
CalveRaises: 3 sets of 12-15 reps
Saturday:
SHOULDERS
Warmup
Behind the neck press: 3 sets of 12-15 reps
Front delt raises: 3 sets of 12-15 reps
Side Delt lateral raises: 3 sets of 12-15 reps
Bent over rear delt raises: 3 sets of 12-15 reps
Note: Always increase either the weight or the reps used every week!
Week 4-8 Phase 2 → Strength and Muscle Growth Blitzing
Monday:
BACK
Warmup
Deadlifts: 2 sets of 5-10 reps
Bent over rows: 3 sets of 5-10 reps
Pulldowns: 3 sets of 5-10 reps
Cable Rows: 3 sets of 5-10 reps
Shrugs: 3 sets of 5-10 reps
Wednesday:
CHEST
Warmup
Flat bench Press: 2 sets of 5-10 reps
Incline Bench press: 3 3 sets of 5-10 reps
Cable crossovers: 3 sets of 5-10 reps
Thursday:
ARMS
Warmup
Dips: 2 sets of 5-10 reps
Cable press downs: 3 sets of 5-10 reps
Reverse press downs: 3 sets of 5-10 reps
Rope press downs: 3 sets of 5-10 reps
Barbell Curl: 2 sets of 5-10 reps
Alternating Dumbbell Curls: 3 sets of 5-10 reps
Concentration curls: 3 sets of 5-10 reps
Cable Curls: 3 sets of 5-10 reps
Friday:
LEGS
Warmup
Squats: 2 sets of 5-10 reps
Leg Press: 2 sets of 5-10 reps
Quad Leg Extensions: 3 sets of 5-10 reps
Hamstring Leg Curl: 3 sets of 5-10 reps
CalveRaises: 3 sets of 5-10 reps
Saturday:
SHOULDERS
Warmup
Behind the neck press: 2 sets of 5-10 reps
Front delt raises: 3 sets of 5-10 reps
Side Delt lateral raises: 3 sets of 5-10 reps
Bent over rear delt raises: 3 sets of 5-10 reps
Week 9-10 → Repeating Phase 1 Cycle With More Weight
(Repeat Week 1-4 workout with more weight)
Week 11-12 → Repeating Phase 2 Cycle With Even More Weight
(Repeat Week 5-8 workout with more weight)
Pro Tip: Upon completion of this training cycle, you should tale 4 weeks off to deload. Take this time to do alot of intense cardio and light weight/high rep exercises. Maximizing your cardio for round 2 of the Anabolic Mass Workout will really help you see continuing gains.
– Bosley Ziegler
