MUSQLE MASS BUILDER WORKOUT (male, endomorph, advanced)

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

Log in to add this training plan to your plans.

  1. Abs, Back

    1. 1. Abdominals

      Crunches

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

      Seated Barbell Twist

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

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 5 sets x 30 reps (each side)

    3. 3. Laterals

      V-Bar Pullup

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 5 sets x 1 rep (as many reps as possible)

      Wide-Grip Pulldown Behind The Neck

        • 4 sets x 12 reps

    4. 4. Middle Back

      Bent Over Two-Dumbbell Row

        • 2 sets x 12 reps
        • 2 sets x 10 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 1 set x 20 reps
        • 5 sets x 12 reps

    6. 6. Traps

      Dumbbell Shrug

        • 3 sets x 12 reps

  2. Quadriceps, Hamstrings, Calves

    1. 1. Quadriceps

      Leg Press

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Barbell Full Squat

        • 1 set x 12 reps

    2. 2. Hamstrings

      Sumo Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 1 set x 12 reps

      Seated Leg Curl

        • 4 sets x 12 reps

    3. 3. Calves

      Donkey Calf Raises

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

      Barbell Seated Calf Raise

        • 5 sets x 15 reps

  3. Rest Day

  4. Abs, Chest, Biceps

    1. 1. Abdominals

      Crunches

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

      Seated Barbell Twist

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

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 5 sets x 30 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Decline Dumbbell Bench Press

        • 4 sets x 12 reps

      Incline Dumbbell Press

        • 3 sets x 12 reps

      Butterfly

        • 3 sets x 12 reps

    4. 4. Biceps

      EZ-Bar Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Dumbbell Alternate Bicep Curl

        • 4 sets x 12 reps

      Preacher Curl

        • 3 sets x 12 reps

  5. Shoulders, Triceps

    1. 1. Shoulders (Deltoids)

      Standing Barbell Press Behind Neck

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Upright Barbell Row

        • 3 sets x 12 reps

      Front Dumbbell Raise

        • 3 sets x 12 reps

      Reverse Flyes

        • 3 sets x 12 reps

    2. 2. Triceps

      Lying Triceps Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Triceps Pushdown

        • 4 sets x 12 reps (if you are able to make more than 12 reps add extra load on your dip belt)

      Standing Dumbbell Triceps Extension

        • 3 sets x 12 reps

  6. Rest Day

  7. Rest Day