Looking for a new workout routine to add mass this off-season? Here is a routine, which emphasizes the major compound lifts for overall mass gain, while including smaller isolation exercises as well. It allows for a full three days a week rest, which is imperative for the off-season when you’re looking to make gains. Give it a shot; see if it’s right for you!
Day 1 – Chest & Triceps
Incline barbell press
Flat dumbbell press
Skull crushers for triceps
Cable press downs
Day 2 – Quadriceps, Hamstrings, Calves
Barbell squats
Leg press
Leg curls
Some variant of calf machine
Day 3 – Shoulders & Biceps
Overhead barbell press
Dumbbell side raises
Barbell Curls
Seated alternate dumbbell curls
Day 4 – Back
Dead lifts
Barbell Rows
Chins
Lat Pull downs
It’s imperative that there are rest days between days 2 and 3, and days 3 and 4. The central nervous system needs a full day of recovery following that full leg day, and the biceps need a full day of recovery before they can be used as the support muscle group for back day. You’ll notice that the first exercise on each day for each body part is a compound movement, which is followed by an isolation movement. You can substitute movements if necessary, based upon your gym’s available equipment, as long as you follow this compound/isolation rule.
All exercises should be four sets of 6 to 10 repetitions. You’ll notice this only leaves 16 sets per day, for a total of 64 sets per week. This isn’t a lot of sets. Therefore you must make every single set count! Lift heavy, and use a spotter. Employ a variety of techniques to ensure you are reaching failure on every set – and going beyond on some as well! Be sure to have your nutritional bases covered as well. Eat plenty of food, and drink a lot of water. On training days, be sure that the meal following each workout is among the biggest of the week. The goal is to add size, and you have to eat a lot of food to do that. Additionally, be sure you are getting a minimum of seven hours per night of sleep. Eight or nine hours is preferable. If your schedule allows a nap before or after your workout, take advantage! The nice growth hormone release from your brain following a brutal workout and huge meal will lead to substantial gains. Give this routine a try this off-season, and add some muscle to your frame!