Goal program
Five-Day Mass Builder
Five days a week, every muscle twice, eat to grow.
- 5 days a week
- 12 weeks
- Intermediate
- For men
- Gym
About this program
A five-day upper/lower plus push/pull/legs split that trains every muscle at least twice a week: chest, back, and legs get about 12–16 hard sets, smaller muscles like arms, delts, calves, and abs get 6–10 direct sets on top of the big lifts, and most sets stop 1–2 reps short of failure. Use double progression (once you hit the top of the rep range on every set, add weight), and around week 6 take an easy week with half the sets. Honest expectation for 12 weeks in a small surplus: about 1–2 kg (2–4 lb) of new muscle if you've trained for a year or more, up to about 3 kg (6 lb) if you're newer, and the scale will go up a bit more than that because some of the gain is fat and water.
Who it’s for
- You already train regularly and want more volume and intensity.
- Written with men in mind; anyone can follow it.
- A gym with machines, cables and free weights.
- 5 sessions a week, about 60 minutes each.
- 7–10k steps a day on top of the workouts.
The week
Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.
Monday Upper — Heavy Press & Row
Chest, back, shoulders, arms · about 65 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell Bench PressWarm up with 2–3 lighter sets first. Stop 1–2 reps short of failure, touch your lower chest, and always set the safety bars. | 4 × 6–8 | 2.5 min |
| Seated Cable RowLet your shoulders stretch forward at the start, then drive your elbows back to your ribs. | 4 × 8–10 | 2 min |
| Seated Dumbbell Shoulder PressSit tall with your back on the pad and lower the dumbbells to ear level. | 3 × 8–10 | 2 min |
| Lat PulldownLet your lats fully stretch at the top, then pull the bar to your upper chest without swinging. | 3 × 10–12 | 90 s |
| Lateral RaiseKeep it light and strict and lead with your elbows. The last set can go to failure. | 3 × 12–20 | 60 s |
| A1 Overhead Cable Triceps ExtensionSuperset: after this, go straight to curls. Get a deep stretch behind your head. | 3 × 10–12 | — |
| A2 Dumbbell Biceps CurlKeep your elbows at your sides. Rest 90 s after both exercises, then repeat the pair. | 3 × 10–12 | 90 s |
Tuesday Lower — Squat Day
Quads, hamstrings, calves, abs · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell Back SquatWarm up with 2–3 lighter sets. Squat as deep as you can while keeping a neutral back, since a deeper squat works your glutes and inner thighs harder. Set the safety pins and keep 1–2 reps in reserve. | 4 × 6–8 | 3 min |
| Leg PressLower until your knees are well bent, but stop before your lower back lifts off the pad. | 3 × 10–12 | 2 min |
| Lying Leg CurlTake 2–3 seconds to lower the weight under control. | 4 × 10–12 | 90 s |
| Leg ExtensionPause at the top. Take the last set to failure. | 3 × 12–15 | 60 s |
| A1 Standing Calf RaiseStand on a step near the cable station, hold a dumbbell, and pause 2 s at the bottom in a full stretch. Then go straight to cable crunches. | 3 × 10–15 | — |
| A2 Cable CrunchPick a weight that makes 15 reps hard. Curl your ribs toward your hips instead of pulling with your arms. | 3 × 10–15 | 60 s |
Thursday Push — Chest, Shoulders, Triceps
Upper chest, side delts, triceps · about 60 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline Dumbbell PressDo 1–2 lighter warm-up sets. Set the bench at about 30° to bias the upper chest and get a deep stretch at the bottom. | 4 × 8–12 | 2 min |
| Dip (assisted if needed)Lean slightly forward to work the chest more. Use the assisted machine if you need it, and add weight once 12 clean reps feel easy. | 3 × 8–12 | 2 min |
| Cable Chest FlyOpen wide into the stretch, then bring the handles together as if hugging a barrel. Take the last set to failure. | 3 × 12–15 | 60 s |
| Lateral RaiseSide delts are what make shoulders look wide, so add a rep or a little weight each week. | 4 × 12–20 | 60 s |
| Overhead Cable Triceps ExtensionWorking overhead trains the long head of the triceps in a deep stretch, which helps it grow. | 3 × 12–15 | 90 s |
| Rope Triceps PushdownKeep your elbows pinned to your sides. Take the last set to failure. | 3 × 12–15 | 60 s |
Cardio after: Stationary Bike, 10 min, easy. Pedal easy, at a pace where you can still talk. This is for your heart and recovery, not to burn off your surplus.
Friday Pull — Back & Biceps
Lats, mid-back, rear delts, biceps · about 60 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Assisted Pull-UpUse as little assistance as you can handle. Once you can do 10 pull-ups at bodyweight, switch to regular pull-ups. | 4 × 6–10 | 2 min |
| One-Arm Dumbbell RowBrace on the bench and let the dumbbell stretch your lat at the bottom, then pull toward your hip. | 3 × 8–12 per arm | 90 s |
| Face PullPull toward your forehead with your thumbs pointing back. This balances all the pressing and helps keep your shoulders healthy. | 3 × 12–15 | 60 s |
| Cable Biceps CurlKeep your elbows still. Take the last set to failure. | 3 × 10–15 | 60 s |
| Hammer CurlThe neutral grip works the brachialis and forearms, which makes your arms look thicker. | 3 × 10–12 | 60 s |
| Captain's Chair Knee RaiseAt the top, curl your pelvis up rather than just lifting your knees. Once 15 reps feel easy, hold a dumbbell between your feet. | 3 × 10–15 | 60 s |
Cardio after: Incline Treadmill Walk, 10–15 min, 8–12% incline, 3–3.5 mph. Walk briskly without holding the rails. It's easy cardio that won't get in the way of recovery for tomorrow's leg day.
Saturday Legs — Hinge & Glutes
Hamstrings, glutes, quads, calves · about 65 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian DeadliftWarm up with 2 lighter sets. Push your hips back until you feel a deep hamstring stretch, keeping the bar close to your legs and your back flat. Use straps if your grip gives out after yesterday's pull day. | 4 × 6–10 | 2.5 min |
| Bulgarian Split SquatHold dumbbells. Leaning slightly forward puts more work on the glutes. Start with your weaker leg. | 3 × 8–12 per leg | 2 min |
| Barbell Hip ThrustRest your upper back on the bench, tuck your chin, and pause 1 s at the top. Use a bar pad. | 3 × 8–12 | 2 min |
| Lying Leg CurlThis is the second hamstring session of the week. Take the last set to failure. | 4 × 10–15 | 90 s |
| A1 Standing Calf RaiseGet a full stretch and pause 2 s at the bottom. Then go straight to lateral raises. | 3 × 10–15 | — |
| A2 Lateral RaiseThis is the third side-delt session of the week, and they recover fast. Keep the weight light and the form strict. | 3 × 15–20 | 60 s |
How to progress
- Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
- Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
- Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.
Food
Keep a small surplus of about 250–400 kcal above maintenance (a 'dirty bulk' adds fat, not extra muscle), aim to gain 0.25–0.5% of your body weight per week (about 0.5–1 lb for most guys), and eat 1.6–2.2 g of protein per kg (0.7–1 g per lb) spread over 3–5 meals.
Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.
Similar programs
-
Movie-star plan
Action HeroBig shoulders, chest and arms on a lean body5 days/wk · 12 wks · Intermediate · Men -
Movie-star plan
Lean & ShreddedShredded for a role: circuits and daily cardio5 days/wk · 8 wks · Intermediate · Everyone -
Model plan
Cover ModelLean and defined: abs, shoulders and arms5 days/wk · 8 wks · Intermediate · Men -
Chest Like ArmorChest twice a week from every angle, with nearly as much back work.4 days/wk · 12 wks · Intermediate · Men