Take Your Gains To The Next Level With The Anabolic Mass Workout

The Anabolic Mass Workout is Perfect For Hardgainers or Any Serious Bodybuilder Looking To Pack on More Mass Quickly

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.

Recommended Supplement Stack For Building Anabolic Mass

 

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 

Take Your Gains To The Next Level With The Anabolic Mass Workout
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