The Hercules Bodybuilding Program

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Muscle Mass Building Workout

If you have been training for more than six months and you consider yourself an intermediate bodybuilder, then you should know that it has been generally accepted by most strength-training coaches and bodybuilders that you CAN gain 10lbs of solid muscle in just a month.

You need to know upfront that you can train all you want, but if you are not able to ingest adequate calories plus the macronutrients that you need, you won't build any muscle. What and when you are going to eat is of paramount importance if you want to see results like 10lbs a month.

The recommended routine, mass building workout is a four-day split routine, it has two different parts: The first two weeks include large body-part (chest, shoulders, back, quads/hams) with 1 or 2 smaller muscle groups (Bi's, tri's, traps, calves and abs) in each workout. This will help to ensure that you will always be fresh when doing the heaviest compound exercises.

The second two weeks is maximizing the size using slightly higher reps emphasizing intensity with rep ranges up to 10-12 reps on most exercises. Your overall volume will increase slightly in these last two weeks. You will notice the isolation exercises done before compound lifts called pre-exhaustion, to dramatically increase workout intensity.

The routine is specifically designed to fatigue the targeted muscle using an isolation exercise and then hit it when it's in a fatigued state using a compound movement. For example, using D/B flyes hitting the pecs directly, this protects your triceps from failing when doing the next compound movement, bench press.

The routine works in cycles so that you always avoid over-training by changing the paired body-parts differently. For example, doing chest and back on Day 1, and biceps and triceps Day 4. This mixes things up, giving your muscles a different stimulus to help with new muscle growth.

The recommended routine below divides everything into 2 different workouts training your entire upper body; chest, shoulders, biceps and triceps, and the other workout will train your lower body; quads, hamstrings, calves and abs. Train four times a week starting with Upper Body A: then move onto Lower Body A: with a rest day on the third day then start Upper Body B: and then Lower Body B: as indicated.

Upper Body A:
Bench-press 3 X 6-8 reps with 2-3 min rest between sets.
Rows 3 X 6-8 reps. With 2-3 min rest between sets.
Incline Dumbbell Press 3 X 8-10 reps with 1-2 min rest between sets.
Lat Pull-Downs 3 X 8-10 reps with 1-2 min rest between sets.
Lateral Raises 2 X 10-12 reps with 1 min rest between sets.
Triceps Press-Downs 2 X10-12 reps with 1 min rest between sets.
Dumbbell Curls 2 X 10-12 reps with 1 min rest between sets.
Lower Body A:
Romanian Deadlifts 3 X 6-8 reps with 2-3 min rest between sets.
Leg Press 3 X 10-12 reps with 1-2 min rest between sets.
Seated Leg Curls 3 X 8-10 reps with 1-2 min rest between sets.
Standing Calf Raises 4 X 6-8 reps with 1-2 min rest between sets.
Abs 4 X 8-15 reps with 1 min rest between sets.
Upper Body B:
Pull-Ups 3 X 6-8 reps with 2-3 min rest between sets.
Barbell Shoulder Press 3 X 6-8 reps with 2-3 min rest between sets.
Seated Cable Row 3 X 6-8 reps with 1-2 min rest between sets.
Dumbbell Flyes 2 X 10-12 reps with 1 min rest between sets.
Dumbbell Bench-press 3 X 6-8 reps with 1-2 min rest between sets.
Barbell Curls 2 X 10-12 reps with 1 min rest between sets.
Skull Crushers 2 X 10-12 reps with 1 min rest between sets.
Lower Body B:
Squats 3 X 6-8 reps with 2-3 min rest between sets.
Split Squats 3 X 8-10 reps with 1-2 min rest between sets.
Laying Leg Curls 3 X 10-12 reps with 1-2 min rest between sets.
Seated Calf Raises 4 X 10-12 reps with 1-2 min rest between sets.
Abs 4 8-15 reps with 1 min rest between sets.

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Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a healthcare professional before starting any diet, exercise or supplementation program.