Muscle Mass Plan

The goal of this program is to maximize muscle hypertrophy for trainees who at least have 3-6 months of training experience.

If you're completely new to training then this guide will help you get on the right track, with warm ups and all.

This plan is designed to be a 3 day program, but you can perform this more frequently, as long as you are progressively getting stronger.

Combine this program with a strong mindset...

The 10lb Muscle Plan

This program is made for maximum muscle hypertrophy for those who already have 3-6 months of training experience.

If you're unable to perform any of the exercises for any reason then you can substitute for anything that's as close to it as possible (like dumbbell bench press instead of barbell).

You can print the workouts below, if you want to fill out the sets and reps.

Warm Up Protocol

Before you begin your workout, you need to activate your muscles, increase core body temperature and reduce risk of injury.

PPL Program

The program is easy to customize but it is currently designed to help you achieve maximum muscle growth.

30+ Muscle Building Foods

Maximize your performance with these nutritious and healthy foods.

Facebook Group

Get exclusive fitness content and support from our private group.

Support

Contact me directly for support:

nader (at) fitfrek.com

Warm Up Routine

Order	Exercise	Sets	Time
1	Low Intensity Cardio	N/A	6-10MIN
2	Front and Side Leg Swinging	2	30-60 SEC each side
3	Band Pull Aparts	2-3	30-60 SEC
4	Cable Internal And External Rotation	2	30SEC

Week 1 -5

Push #1	Sets	Reps	Rest
Barbell Bench Press	4	4-6	2-3 min
Incline Barbell Bench Press	3	8	2-3 min
Dumbbell Seated Press	3	7-8	2 min
Tricep Extensions	3	8-10	1-2 min
Side Raises	3	8-10	1-2 min

Pull #1	Sets	Reps	Rest
1 Arm Lat Pull In	2	15-20	1 min
Bent Over Barbell Row	3	6-8	2-3 min
Pull Ups	3	8-10	2 min
Dumbbell One-Arm Row	3	7	1-2 min
Wide Grip Barbell Shrugs	3	8-10	1-2 min
Barbell Curls	3	7-10	1-2 min
Dumbbell Curls	3	8-10	1-2 min

Legs #1	Sets	Reps	Rest
Barbell Squats	4	6-8	2-3 min
Leg Extensions	3	8	1-2
Lying Hamstring Curls	3	7-8	1-2
Glute Bridges	3	8-10	1-2 min
Standing Calf Raises	3	8-10	1-2 min

Week 6-10

Push #1	Sets	Reps	Rest
Barbell Bench Press	4	4-6	2-3 min
Incline Dumbbell Press	3	8	2-3 min
Dumbbell Seated Press	3	7-8	2 min
Dips	3	8-10	1-2 min
Side Raises	3	8-10	1-2 min

Pull #1	Sets	Reps	Rest
1 Arm Lat Pull In	2	15-20	1 min
Bent Over Barbell Row	3	6-8	2-3 min
Pull Ups	3	8-10	2 min
T Bar Rows	3	7	1-2 min
Face Pulls	3	8-10	1-2 min
Barbell Curls	3	7-10	1-2 min
Dumbbell Curls	3	8-10	1-2 min

Legs #1	Sets	Reps	Rest
Barbell Squats	4	4-6	2-3 min
Leg Extensions	3	8	1-2
Romanian Deadlifts	3	8	1-2
Barbell Hip Thurst	3	8-10	1-2 min
Standing Calf Raises	3	8-10	1-2 min

Best Muscle Building Foods

Proteins	Serving Size	Calories	Protein	Carbs	Fat	Vitamins	Sodium	Sugar
Wild Salmon	3oz	156	23	0	6	Trace	52	0
Whole Eggs	1 Large egg	74	6	0	5	A, B6, B12, D	62	0
95% Lean Ground Beef	4oz	150	24	0	5	B6, B12	18	0
Chicken Breast, Skinless	3oz	150	27	0	4	B6, B12	46	0
Turkey Breast. Skinless	3.5oz	161	30	0	4	Trace	64	0
White Alabacore Tuna (In Water)	2.8oz	80	16	0	0.5	Trace	265	0
Greek Yogurt (Plain)	6oz	100	17	6	0.7	B12	61	6

Carbs	Serving Size	Calories	Protein	Carbs	Fiber	Vitamins	Sodium	Sugar
Steel Cut Oats	3.5oz	389	17	66	11	A, B6	49	0
Sweet Potato, 5" long	1 sweet potato	112	2	26	4	A, B6, C	72	5
Yam	3.5oz	118	1.5	28	4	A, C	9	0.5
Brown Rice	1 Cup	216	5	45	3.5	Trace	10	0.7
Quinoa	3.5oz	120	4	21	3	Trace	7	0

Vegetables	Serving Size	Calories	Protein	Carbs	Fiber	Vitamins	Sodium	Sugar
Kale	3.5oz	49	4	9	0	A, C	38	0
Tomato	1 tomato	22	1	5	1.5	A, C	6	3
Carrots	1 medium	25	0.6	6	1.7	A, B6, C	42	3
Spinach	3.5oz	23	3	13	2	A, C, E, K	79	0
Broccoli	1 cup	31	3	6	2.4	A, B6, C	30	1.5

Fats	Serving Size	Calories	Protein	Carbs	Fat	Vitamins	Fiber	Sugar
Almonds	3.5oz	576	21	22	49	B6	12	4
Flax Seeds	3.5oz	534	18	29	42	B6	27	2
Extra Virgin Olive Oil	2 tbsp	238	0	0	28	0	0	0
Walnuts	3.5oz	654	15	14	65	B6	7	3
Cashews	3.5oz	553	18	30	44	B6	3	6
Peanuts	3.5oz	567	26	16	49	B6	9	4

Fruits	Serving Size	Calories	Protein	Carbs	Fiber	Vitamins	Sodium	Sugar
Strawberries	3.5oz	33	0.7	8	2	C	1	5
Orange	1 small orange	45	0.9	11	2	C	0	9
Cranberries	3.5oz	46	0.4	12	5	C	2	4
Pineapple	3.5oz	50	0.5	13	1.4	C	1	10
Grapefruit	1/2 grapefruit	52	0.9	13	2	A, B6, C	0	8
Blueberries	3.5oz	57	0.7	14	2.4	C	1	10
Apple	1 medium apple	95	0.5	25	4.4	C	2	19
Banana	1 medium banana	105	1	27	3	B6, C	1	14

General Guidelines

The whole purpose of warming up is to increase core body temperature, reduce injury risk and improve performance.

Having a light sweat through cardio activity is a good idea before beginning any workout.

You're generally not going to want to workout when you're either too hot or too cold. It is important to warm up especially if you workout early in the morning since your body temperature is the lowest in the beginning of the day.

Before starting the first exercise, perform a pyramid loading scheme as seen below:

Perform 3-4 light sets, with each set progressively heavier than the one before.

Warm up this way with the first compound exercise.

If you can do 225 on the bench press then your warm up should look like this:

Bar (45lbs) x 15-20 reps
95lbs x 5 reps
165 x 4 reps
185 x 3 reps
215 x 3 reps
Now you're ready for your working sets, starting with 225 x 5 reps

These warm ups are only necessary with the first compound exercise.

You can perform ab exercises (one to two) at the end of any of the given workouts, once per week.

Increase weight by 25% for each set. If you bench press 50lbs, then start with 12-15lbs (full sized Olympic barbell weighs 44.5lbs).

Always start with the empty bar for every exercise and work on technique.

Stick with this program for at least 4 weeks (10-12 weeks for optimal results)

If you're not natural, you'll be able to up the frequency but 3 times per week is plenty for natural skinny guys.

FAQ's

Q: How much weight should I add each session?

A: It's difficult to provide a solid number for this as there are a number of factors that determine this. As long as you are getting stronger, either by increasing reps (up to 8) or weight every week on any compound exercise then you should be on the right track.

Q: How should I warm up?

Perform the warm up provided above.

Q: What time should I perform these workouts?

Anytime. But avoid having food in your stomach at the gym as it can drive away blood and energy from your workouts. For example, if I have eggs and oatmeal, I'll wait at least 2.5 hours before exercising. Or if it's just a protein shake, then I wait 45 minutes to an hour.

Q: Can I do cardio before lifting?

You can warm up 5-10 minutes with it but for full cardio sessions, perform it after your workout if you have to. If you have trouble putting on mass, we recommend avoiding it or reducing it to once a week.

Q: Can I do cardio before leg day?

No. Your legs need to be fresh for squats.

Q: I'm an advanced bodybuilder, can I do this workout?

Yes but you'll probably want to add in more exercises.

Q: Can I do this while cutting?

Yes, just reduce your calories and be in a caloric deficit.

Q: Can you coach me?

I can. Either email me or join our members area.

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Resources

RESOURCES

Muscle Mass Plan

The 10lb Muscle Plan

Warm Up Protocol

PPL Program

30+ Muscle Building Foods

​Facebook Group

Support

FitFrek Insiders

Warm Up Routine

Low Intensity Cardio

Front and Side Leg Swinging

Band Pull Aparts

Cable Internal And External Rotation

Week 1 -5

Barbell Bench Press

Incline Barbell Bench Press

Dumbbell Seated Press

Tricep Extensions

Side Raises

1 Arm Lat Pull In

Bent Over Barbell Row

Pull Ups

Dumbbell One-Arm Row

Wide Grip Barbell Shrugs

Barbell Curls

Dumbbell Curls

Barbell Squats

Leg Extensions

Lying Hamstring Curls

Glute Bridges

Standing Calf Raises

Week 6-10

Barbell Bench Press

Incline Dumbbell Press