Mass Gain

Twelve weeks to build muscle in the gym, with the kit that really allows it: barbell, dumbbells, machines and cables. Four sessions a week on an upper and lower body split, volume calibrated muscle by muscle to stay in the zone that grows you without burying you under fatigue.

Who is it for?

Unlike a full body format, Mass Gain spreads the work over four weekly sessions on an upper and lower body split: it is for beginners and intermediates with access to a fully equipped gym. Phase 1 sets the patterns and finds the reference loads before the following phases genuinely raise the stimulus, with no prior split-training experience needed.

The method

Four phases of three weeks. Phase 1 · Foundations sets the patterns and finds the reference loads, full range and tempo held, at RIR 3. Phase 2 · Tension pushes the stretch bias with longer eccentrics and bottom pauses, at RIR 2. Phase 3 · Load puts the heaviest loads of the block on the main lifts, with rest pause and dropset on the accessories, at RIR 1-2. Phase 4 · Density adds a back off set behind every main exercise, at RIR 1. Four sessions a week: Upper Body A, Lower Body A, Upper Body B, Lower Body B. On the squat, the bench press and the deadlift, no intensity technique is used, load only.

How long does the Mass Gain program last?

Twelve weeks split into four phases of three weeks, with four sessions a week.

What equipment does Mass Gain need?

A gym equipped with a barbell, dumbbells, machines and cables, needed to reach the heaviest loads of phases 3 and 4.

Is this program suitable if I have never done an upper/lower split?

Yes: Phase 1 first sets the patterns and the reference loads, full range and tempo held, before the following phases raise the stimulus on that same split structure.

What the program includes

• 12 weeks · 4 sessions / week · Beginner to intermediate
• Equipment : gym
• 16 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundations (weeks 1 to 3) : Set the patterns and find your reference loads. Full range, tempo held, three reps in reserve: the technique built here will carry the nine weeks that follow.
• Phase 2 · Tension (weeks 4 to 6) : Same families, stretch bias pushed: longer eccentrics, bottom pauses, deeper ranges. Loads climb a little, the reserve drops to two reps.
• Phase 3 · Load (weeks 7 to 9) : The heaviest loads of the block on the main lifts, in shorter sets with longer rests. On the accessories, rest pause and dropset: density climbs, not volume.
• Phase 4 · Density (weeks 10 to 12) : The densest phase of the block: a back off set behind each main exercise, dropset and rest pause on the accessories, one single rep in reserve. Built to be hard.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.