Mass Building Work Out

[dray]

Can someone design a atleast 3 days a week work out plan for me?

I'm 5'6" 150 lbs...low body fat, not sure exactly..got some good muscle and size goin' for me already, very good base to start adding alot of mass..I'm 18, too young to be thinkin' about my first cycle, I just want to get as big as I can naturally first..Any ideas?

 

[Insane_Man]

3 days a week?


Hypertrophy Specific Training

I love this way of training. Read the article Official HST Method and that should give you a pretty good idea of what you should be doing.

 

[pullinbig]

once again here is a proven strength/mass building routine. this is PLing routine guaranteed to put strength on you which will convert to size. core movements are the key.

monday
legs
squats, box squats, hacks or leg press. pick two

tusday
chest, shouders and tris
flat bench, board presses, side laterals and cable push downs or medium grip declines

thursday
deads and heavy back work. if you gonna do bis this is the day after back work is complete.

cardio and abs on off days if you like.

Guaranteed to grow on this routine.

btw my current stats are 6' 305. good luck

 

[bifteck82]

take a gander at Needsize's 5x5. has worked great for many people