GAIN MUSCLE

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. 

 

Get exclusive fitness content and support from our private group. 

 

Support

Contact me directly for support:

nader (at) fitfrek.com 

 

The exclusive insiders club. 

 
 

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

1

2

3

3

Last Set Weight

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

2

3

3

Last Set Weight

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

1

2

3

3

Last Set Weight

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

1

2

3

3

Last Set Weight

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

2

3

3

Last Set Weight

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

1

2

3

3

Last Set Weight

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

1​50

​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

​Tr​ace

​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

​1​7

​​66

​11

​A, B6

​​49

​0

​Sweet Potato, 5" long

​1 sweet potato

1​12

​2​

​​26

​4

​​A, B6, C

​72

​​5

​​Yam

3.5oz

​1​1​8

​​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

​1​20

​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

​​3​1

​​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

​1​​4

​​​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 

​F​iber

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

​​​5​0

​​​​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

​1​4

​2.4

​​C

​​​​1

​10

​Apple

​1 medium ​apple

​​95

​0.5

​​​25

​​4.4

​C

​​2

​19

​Banana

​1 medium banana

​105

​1​

​​​​2​7

​​​​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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