Mass Building Advanced Split

Building Mass is a long process, but here we can get off on the right foot, build that mass, and have a fun time doing it. What is Key to building mass is using enough weight so that your reps are limited to 5-6… If you can do 8-10 reps, the weight is too light. Pick enough weight to do 5-6 times and the muscle will start piling on. Rest 90 seconds in between sets. During our mass building phase, you will want to use heavier weight. 5 to 6 reps should be your max so choose weight that will allow you to get at least 5 reps on but no more than 6

• Training Goal: Strength and Bulk
• Level: Intermediate
• Days per week: 4
• Training Time: 45 minutes

Day 1 (Chest and Abs)

Chest	Sets	Reps
Bench Press	4	5-6
Incline Dumbbell Press	4	5-6
Decline Dumbbell Press	4	5-6
Dumbbell Flys	4	5-6

*Warm up your chest by doing one set of 20 reps with much lighter weight

Abs	Sets	Reps
Plate Twist	3	20
Decline Crunch	3	20

*Warm up your abs with two 30 second planks

Day 2 (Back and Triceps)

Back	Sets	Reps
Seated Cable Rows	4	5-6
Wide Grip Lat Pulldown	4	5-6
Close Grip Pulldown	4	5-6

*Warm up your back by doing one set of 20 reps with much lighter weight

Triceps	Sets	Reps
Pushdowns	4	5-6
Reverse Grip Pushdowns	4	5-6
Bench Dips	3	To Failure

Day 3 (Shoulders and Legs)

Shoulders	Sets	Reps
Front Dumbbell Raises	4	5-6
Power Laterals	4	5-6
Reverse Flys	4	5-6

*Warm up by doing one set of 20 Power Laterals with light weight

Legs	Sets	Reps
Leg Curls	4	5-6
Leg Extensions	4	5-6
Leg Press	4	5-6
Squats	4	5-6

*Warm up by walking for 10 minutes on a treadmill

Day 4 (Biceps and Traps)

Biceps	Sets	Reps
Barbell Curls	4	5-6
Hammer Curls	4	5-6
Incline Curls	4	5-6
Overhead Curls	4	5-6

*Biceps are mostly for looks, and do not have a function in the golf swing. Do not ignore them, but don’t push them as hard as other body parts

Traps	Sets	Reps
Dumbbell Shrug	4	5-6
Barbell Shrug	4	To Failure