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, four phases of three weeks, and volume calibrated muscle by muscle to stay in the zone that grows you without burying you under fatigue.

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.