The 12 Week  program is designed to help you increase Muscle Mass by focusing on compound lifts, volume training and body splits.

  • Goal: Build Muscle
  • Training Method: Body Split
  • Training Frequency: 4x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is highly recommended for hard gainers or those who struggle with increasing calorie intake and nutritional balancing.

  • Creatine Monohydrate
  • Mass Gainer
  • 100% Whey Isolate Protein
  • Multi-Vitamins
  • Pre-Workout / Energy Booster

Cardio

Cardio is essential for sustainable muscle growth. Expansion of lung capacity will improve your blood circulation and assist you in lifting heavier as well as promote faster recovery.

We have allocated 1 day for Cardio in this plan however, you can adjust as necessary.

Sunday - Legs

Barbell Back Squat OR
Smith Machine Squat

Sets: 5
Reps: 12, 12, 10, 8, 6
Note: Increase the weight with each set

Romanian Deadlift

Sets: 3
Reps: 8, 6, 4
Note: Increase the weight with each set

Narrow Stance Leg Press

Sets: 4
Reps: 10
Note: Weight should be heavy

Standing Dumbbell Calf Raise

Sets: 4
Reps: 18

Tempo: 2:0:2:0
Note: Weight should be heavy

Monday - Chest & Triceps

Cable Chest Fly – (High) x2
Cable Chest Fly – (Mid) x2

Sets: 4
Reps: 10
Note: If there are no cables use dumbbells

Incline Bench Press

Sets: 3
Reps: 10, 8, 6
Note: Increase the weight with each set

Decline Bench Press

Sets: 3
Reps: 10, 8, 6
Note: Increase the weight with each set

Flat Bench Press

Sets: 3
Reps: 10, 8, 6
Note: Increase the weight with each set

Bench Triceps Dips

Sets: 2
Reps: 12
Note: Slow controlled movement throughout.

Skull Crushers

Sets: 4
Reps: 12

Tempo: 2:0:2:0
Note: Weight should be moderately heavy

Tuesday - Rest Day

Wednesday - Back & Biceps

Seated Row – Wide Grip

Sets: 5
Reps: 12, 10, 8, 8, 6
Note: Increase the weight with each set

Reverse Grip Lat Pulldown

Sets: 3
Reps: 12, 10, 8
Note: Increase the weight with each set

Rack Pulls

Sets: 3
Reps: 10
Note: Consider using wraps if forearms are fatigued by this point.

Single Arm Dumbbell Rows

Sets: 3
Reps: 10, 8, 6
Note: Increase the weight with each set

Barbell Matrix 21s

Sets: 2
Reps: 21 (7, 7, 7)
Note: Slow controlled movement throughout.

Seated Dumbbell Hammer Curl

Sets: 3
Reps: 10, 8, 8

Tempo: 2:0:2:0
Note: Increase the weight with each set

Thursday- Rest Day

Friday - Shoulders

Shoulder Press Machine

Sets: 3
Reps: 15, 12, 10
Note: Increase the weight with each set

Dumbbell Front Raise

Sets: 3
Reps: 10, 10, 8
Note: Increase the weight with each set

Dumbbell Lateral Raise

Sets: 3
Reps: 10
Note: Slow declines with every rep

Rear Delt Fly

Sets: 3
Reps: 10, 8, 8
Note: Increase the weight with each set

Upright Row

Sets: 3
Reps: 10
Note: Slow controlled movement throughout.

Smith Machine Military Press

Sets: 3
Reps: 12

Tempo: 2:0:2:0
Note: Use a barbell if you do not have a smith machine available.

Saturday- Cardio Day

Treadmill

Sets: 2mins Run | 1min Run
Time: 30 minutes

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