Quoted: Lets say 4 months and 3 days a week. Since you want to gain mass break up sections of you body per month.
Say... something like this:
Month 1 - Chest and Biceps Month 2 - Tri's and Back Month 3 - Shoulders and legs Month 4 - All of the above.
Since you only have 3 days given, its hard to get anywhere spreading the whole body that ammount of time per week. Now, don't do this with 5 days because you will need the time off between workouts. I would recommend against working out two areas that effect each other, e.g. chest and tri's.
More specifically on each month, take the first 2 weeks and do Low Weight/High Reps and the last two weeks do High Weight/Low Reps.
That is what I would suggest with the time alotted and what not. If you would like some ideas on what lifts to do and things like that, I'd be more than welcome to toss some ideas.
|
This is fine and dandy and all if you have the proper body type for it. Not everyone does and you can end up spinning your wheels if you don't.
Guys like me, lean, lean muscle mass, 6'3", 202lbs have a hard time getting anything done with a program like above.
Three different body types, cant think of off the top of my head.
But anyway for the skinny type, a repetitive, overall body workout, while increasing the weight yields great results for putting on mass/strength.
www.hypertrophy-specific.com/index.htmlThis is the program i started 1 cycle ago. GREAT gains, best workouts of my life.