MUSQLE MASS BUILDER WORKOUT (male, ectomorph, advanced)

The recommended Musqle.com bodybuilding ectomorph training plan for advanced male trainee - bulking up phase

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  1. Back, Abs

    1. 1. Laterals

      Chin-Up

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 4 sets x 10 reps (if you are able to make more than 10 reps add extra load on your dip belt)

      Wide-Grip Pulldown

        • 2 sets x 10 reps

    2. 2. Middle Back

      Reverse-Grip Bent Over Rows

        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    3. 3. Lower Back

      Barbell Deadlift

        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    4. 4. Traps

      Barbell Shrug

        • 2 sets x 10 reps

    5. 5. Abdominals

      Sit-Up

        • 4 sets x 15 reps

      Crunches

        • 2 sets x 1 rep (as many reps as possible)

    6. 6. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

  2. Quadriceps, Hamstrings, Calves

    1. 1. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Leg Press

        • 3 sets x 10 reps

    2. 2. Hamstrings

      Seated Leg Curl

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps

      Stiff-Legged Dumbbell Deadlift

        • 3 sets x 10 reps

    3. 3. Calves

      Standing Calf Raises

        • 1 set x 30 reps (body weight only)
        • 4 sets x 12 reps

      Donkey Calf Raises

        • 4 sets x 15 reps

  3. Rest Day

  4. Chest, Biceps, Abs

    1. 1. Chest (Pectoralis)

      Dumbbell Bench Press

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Barbell Incline Bench Press

        • 1 set x 8 reps
        • 2 sets x 6 reps

      Decline Dumbbell Flyes

        • 2 sets x 8 reps

      Dips - Chest Version

        • 2 sets x 10 reps

    2. 2. Biceps

      Barbell Curl

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Preacher Curl

        • 2 sets x 6 reps

      Hammer Curls

        • 2 sets x 8 reps

    3. 3. Abdominals

      Sit-Up

        • 4 sets x 15 reps

      Crunches

        • 2 sets x 1 rep (as many reps as possible)

    4. 4. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

  5. Shoulders, Triceps

    1. 1. Shoulders (Deltoids)

      Seated Barbell Military Press

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Front Dumbbell Raise

        • 3 sets x 10 reps

      Power Partials

        • 2 sets x 10 reps

      Reverse Flyes

        • 2 sets x 10 reps

    2. 2. Triceps

      Dips - Triceps Version

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Lying Triceps Press

        • 3 sets x 8 reps

      Triceps Pushdown

        • 2 sets x 10 reps

  6. Rest Day

  7. Rest Day