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6 WEEK MASS GAINER EXPLODE YOUR MUSCLES This 6 week routine is designed to take your training to the next level by recruiting muscle
fibres that you would normally not use in a normal routine. The idea behind this routine is to
work your muscles systematically throughout the weeks, increasing the load as you progress.
Major muscle groups will be targeted during this routine, utilizing power and strength.
6 Week Mass Gainer Live For Gym Copyright © 2017
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6 Week Mass Gainer Live For Gym
LEGAL NOTICE
The Publisher has strived to be as accurate and complete as possible in the creation of this
workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
time that the contents within are accurate due to the determination of each individual partaking
in this plan.
While all attempts have been made to verify information provided in this plan, the Publisher
assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter
herein. Any perceived slights of specific persons, peoples or organizations are unintentional.
In workout plans, like anything else in life, there are no guarantees of results that can be
achieved. Readers are cautioned to rely on their own judgment about their ability to follow the
routines set about in this plan and should always seek the advice of a trained medical
professional such as a doctor, dietician or physician.
This workout plan is not intended for use as the sole source of health and nutrition fitness or
weight training advice or as a substitute for any sound professional medical advice. All readers
and users of this plan are advised to seek the services/advice of a trained medical professional
such as a doctor, dietician or physician.
This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of
the plan or contents.
You are encouraged to print the full plan for easy reading.
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6 Week Mass Gainer Live For Gym
DISCLAIMER
The materials and content contained in this workout plan are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment.
Users of 6 Week Mass Gainer should not rely exclusively on information provided in this workout plan for their own health needs. All specific medical questions should be presented to your own health care provider.
Live For Gym makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained or referenced in this 6 week plan.
Live For Gym does not assume any risk for your use of this workout plan. Users of this workout plan should be aware that the materials and content contained in this plan are only updated periodically; such materials or content may not contain the most recent information available.
Live For Gym reserves the right to update or change information contained in this workout at any time.
In consideration for your use of and access to this workout plan, you agree that in no event will
Live For Gym or any other party involved in creating, producing or delivering this plan or any
site linked to this plan, be liable to you in any manner whatsoever for any decision made or
action or non-action taken by you in reliance upon the information provided through this
workout plan.
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6 WEEK MASS GAINER EXPLODE YOUR MUSCLES
THE ROUTINE
You will be performing this routine for 6 weeks. In this time you will
focus your energy on the demand of the lift. The idea behind this is to
hit the major muscles consistently throughout the workout so that your
testosterone levels increase as the workout progresses.
Weeks 1-3 are set out at a certain rep to set range, however weeks 4-6
the sets increase. We want to focus on letting the muscles work hard to
perform the heavy compound lifts, so that end of the session your
muscles are fired up and pumped.
There will be 2 rest days during the week. You will need these rest
days so that you can give your muscles the chance to recover from the
previous sessions. If you are looking for the weight loss side of things
by doing cardio, don’t worry as this routine will tap into fat reserves
automatically.
WHAT DO YOU NEED
The only thing that you will need is
your desire to want to change how
you look and how hard you are
prepared to work to get there. This
routine is by no means an easy
routine (although there are much
harder ones out there), but it is one
that can be done if your commitment, focus and desire is there.
Stay committed to the routine and try to look for ways to keep yourself
motivated. A gym buddy is a good idea if you can find one. There is
nothing like some camaraderie in the gym when you are both lifting the
weights.
SPLIT THE
WORKOUTS
Training different
muscle groups during
a workout will trigger
growth receptors,
especially with
compound exercises
on major muscle parts.
Release of high levels
of testosterone is what
you will gain by
increasing your load
on major muscle
groups. Blood flow
direction is important
in this routine
6 Week Mass Gainer Live For Gym
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6 WEEK MASS GAINER EXPLODE YOUR MUSCLES
CONTRACTION IS KING
A far too often overlooked part of performing the rep is the lack of
complete muscle contraction. We are looking for full range of motion
here with 100% contraction of the muscle. This is not a hurry up and
finish the set game, it’s about opening up the muscle completely then
contracting it throughout the rep range. Feel the muscle working the
whole way through the rep. Understand what muscle group you are
working then focus on contracting that muscle and only that muscle. If it
is flat bench you are working on then focus on contracting the pectoral
muscle as you press away from your body.
WHEN IT BURNS IT GROWS
Don’t stop when it starts to burn. You want it to burn. This is the range
that you need to be in to recruit the most muscle fibres and trigger all
the growth receptors you need to build that solid, rock hard look.
Remember that if you do 10 reps without a burn, that means your
muscles can do 10 reps of that weight with ease, it’s the 11th, 12th,
13th…etc. reps that count as your muscles are not used to going that
long with the weight.
This is where this routine will help push your muscles to places they
haven’t been before. The first 3 weeks are about getting your muscles
working and allowing you to gain control of your muscles while they are
performing the sets. The idea behind this is that if you are doing 15
reps, then you want to start burning at 12 reps. Don’t choose a weight
that you can do all the reps without a fight, you need to fight. Getting
your muscles to work with heavier weights over a longer period will
build muscle endurance allowing you to maintain a heavy weight for
longer distances.
6 Week Mass Gainer Live For Gym
WATCH THE
INCREASE
Don’t be concerned
about the increase in
sets from weeks 4-6.
Your muscles will work
harder for sure, but by
this time your muscles
will be ready. During
the first 3 weeks you
will be building up your
muscles and their
stamina under
pressure. In weeks 4-6
your muscles will be
ready to continue the
work and keep
pushing through.
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6 Week Mass Gainer Live For Gym Copyright © 2017
MONTHLY VIEW
WK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
1
Chest & Calves
Shoulders &
Forearms
Back
REST
Quads & Abs
Arms &
Hamstrings
REST
2
Chest & Calves
Back
Shoulders &
Forearms
Quads & Abs
Rest
Arms &
Hamstrings
REST
3
Chest & Calves
Shoulders &
Forearms
Back
REST
Quads & Abs
Arms &
Hamstrings
REST
4
Chest & Calves
Shoulders &
Forearms
Back
REST
Quads & Abs
Arms &
Hamstrings
REST
5
Chest & Calves
Shoulders &
Forearms
Back
REST
Quads & Abs
Arms &
Hamstrings
REST
6
Chest & Calves
Shoulders &
Forearms
Back
REST
Quads & Abs
Arms &
Hamstrings
REST
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6 Week Mass Gainer Live For Gym Copyright © 2017
WEEKLY VIEW WEEK 1
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Chest & Calves
Barbell Bench Press
Warmup
SETS=2
REPS=20
Barbell Bench Press
SETS=3
REPS=12-15
Incline Barbell Press
SETS=3
REPS=12-15
Decline Dumbbell
Flyze
SETS=3
REPS=15-20
Incline Hammer
Machine Press
SETS=3
REPS=12-15
Toe Press On Leg
Press Machine
SETS=3
REPS=20
Standing Smith
Machine Calf Raises
SETS=3
REPS=20
Shoulders &
Forearms
Barbell Shoulder Press
Warmup
SETS=2
REPS=15
Barbell Shoulder Press
SETS=3
REPS=12-15
Alternating Dumbbell
Shoulder Press
SETS=3
REPS=10 Each Side
Dumbbell Front Raises
SETS=3
REPS=12-15
Lateral Dumbbell
Raises
SETS=3
REPS=12-15
Bent Over Rear Flyze
SETS=3
REPS=12-15
Barbell Upright Row
SETS=3
REPS=12-15
Barbell Wrist Curls
SETS=4
REPS=20
Back
Pull Ups
SETS=3
REPS=To Failure
Lat Pull Downs
SETS=4
REPS=12
One Arm Dumbbell
Rows
SETS=3
REPS=12-15
Reverse Grip Bent
Over Barbell Row
SETS=3
REPS=12-15
Wide Reverse Grip Lat
Pull Downs
SETS=3
REPS=12-15
Close Grip Over Hand
Lat Pull Down
SETS=3
REPS=12-15
REST
Quads & Abs
Leg Extension Warmup
SETS=1
REPS=40
Leg Extensions
SETS=4
REPS=12-15
Barbell Squat
SETS=3
REPS=12-15
Leg Press
SETS=3
REPS=12-15
Reverse Dumbbell
Lunge
SETS=3
REPS=10 Each Leg
Crunches
SETS=3
REPS=20
Alternating Arm Bicycle
Crunches
SETS=3
REPS=10 Each Side
Arms & Hamstrings
Straight Bar Tricep
Pushdown
SETS=4
REPS=15
V Handle Tricep
Pushdown
SETS=3
REPS=15
Close Grip Barbell
Press
SETS=3
REPS=12-15
Weighted Dips
SETS=3
REPS=12
Barbell Curls
SETS=4
REPS=12-15
Alternating Dumbbell
Curls
SETS=4
REPS=10 Each Arm
Hammer Curls
SETS=3
REPS=12 Each Arm
Lying Leg Curls
SETS=4
REPS=12-15
REST
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6 Week Mass Gainer Live For Gym Copyright © 2017
WEEK 2
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Chest & Calves
Barbell Bench Press
Warmup
SETS=2
REPS=20
Barbell Bench Press
SETS=3
REPS=12-15
Incline Barbell Press
SETS=3
REPS=12-15
Decline Dumbbell
Flyze
SETS=3
REPS=15-20
Incline Hammer
Machine Press
SETS=3
REPS=12-15
Toe Press On Leg
Press Machine
SETS=3
REPS=20
Standing Smith
Machine Calf Raises
SETS=3
REPS=20
Back
Pull Ups
SETS=3
REPS=To Failure
Lat Pull Downs
SETS=4
REPS=12
One Arm Dumbbell
Rows
SETS=3
REPS=12-15
Reverse Grip Bent
Over Barbell Row
SETS=3
REPS=12-15
Wide Reverse Grip Lat
Pull Downs
SETS=3
REPS=12-15
Close Grip Over Hand
Lat Pull Down
SETS=3
REPS=12-15
Shoulders &
Forearms
Barbell Shoulder Press
Warmup
SETS=2
REPS=15
Barbell Shoulder Press
SETS=3
REPS=12-15
Alternating Dumbbell
Shoulder Press
SETS=3
REPS=10 Each Side
Dumbbell Front Raises
SETS=3
REPS=12-15
Lateral Dumbbell
Raises
SETS=3
REPS=12-15
Bent Over Rear Flyze
SETS=3
REPS=12-15
Barbell Upright Row
SETS=3
REPS=12-15
Barbell Wrist Curls
SETS=4
REPS=20
Quads & Abs
Leg Extension Warmup
SETS=1
REPS=40
Leg Extensions
SETS=4
REPS=12-15
Barbell Squat
SETS=3
REPS=12-15
Leg Press
SETS=3
REPS=12-15
Reverse Dumbbell
Lunge
SETS=3
REPS=10 Each Leg
Crunches
SETS=3
REPS=20
Alternating Arm Bicycle
Crunches
SETS=3
REPS=10 Each Side
REST
Arms & Hamstrings
Straight Bar Tricep
Pushdown
SETS=4
REPS=15
V Handle Tricep
Pushdown
SETS=3
REPS=15
Close Grip Barbell
Press
SETS=3
REPS=12-15
Weighted Dips
SETS=3
REPS=12
Barbell Curls
SETS=4
REPS=12-15
Alternating Dumbbell
Curls
SETS=4
REPS=10 Each Arm
Hammer Curls
SETS=3
REPS=12 Each Arm
Lying Leg Curls
SETS=4
REPS=12-15
REST
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6 Week Mass Gainer Live For Gym Copyright © 2017
WEEK 3
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Chest & Calves
Barbell Bench Press
Warmup
SETS=2
REPS=20
Barbell Bench Press
SETS=3
REPS=12-15
Incline Barbell Press
SETS=3
REPS=12-15
Decline Dumbbell
Flyze
SETS=3
REPS=15-20
Incline Hammer
Machine Press
SETS=3
REPS=12-15
Toe Press On Leg
Press Machine
SETS=3
REPS=20
Standing Smith
Machine Calf Raises
SETS=3
REPS=20
Shoulders &
Forearms
Barbell Shoulder Press
Warmup
SETS=2
REPS=15
Barbell Shoulder Press
SETS=3
REPS=12-15
Alternating Dumbbell
Shoulder Press
SETS=3
REPS=10 Each Side
Dumbbell Front Raises
SETS=3
REPS=12-15
Lateral Dumbbell
Raises
SETS=3
REPS=12-15
Bent Over Rear Flyze
SETS=3
REPS=12-15
Barbell Upright Row
SETS=3
REPS=12-15
Barbell Wrist Curls
SETS=4
REPS=20
Back
Pull Ups
SETS=3
REPS=To Failure
Lat Pull Downs
SETS=4
REPS=12
One Arm Dumbbell
Rows
SETS=3
REPS=12-15
Reverse Grip Bent
Over Barbell Row
SETS=3
REPS=12-15
Wide Reverse Grip Lat
Pull Downs
SETS=3
REPS=12-15
Close Grip Over Hand
Lat Pull Down
SETS=3
REPS=12-15
REST
Quads & Abs
Leg Extension Warmup
SETS=1
REPS=40
Leg Extensions
SETS=4
REPS=12-15
Barbell Squat
SETS=3
REPS=12-15
Leg Press
SETS=3
REPS=12-15
Reverse Dumbbell
Lunge
SETS=3
REPS=10 Each Leg
Crunches
SETS=3
REPS=20
Alternating Arm Bicycle
Crunches
SETS=3
REPS=10 Each Side
Arms & Hamstrings
Straight Bar Tricep
Pushdown
SETS=4
REPS=15
V Handle Tricep
Pushdown
SETS=3
REPS=15
Close Grip Barbell
Press
SETS=3
REPS=12-15
Weighted Dips
SETS=3
REPS=12
Barbell Curls
SETS=4
REPS=12-15
Alternating Dumbbell
Curls
SETS=4
REPS=10 Each Arm
Hammer Curls
SETS=3
REPS=12 Each Arm
Lying Leg Curls
SETS=4
REPS=12-15
REST
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6 Week Mass Gainer Live For Gym Copyright © 2017
WEEK 4
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Chest & Calves
Barbell Bench Press
Warmup
SETS=2
REPS=20
Barbell Bench Press
SETS=4
REPS=12-15
Incline Barbell Press
SETS=4
REPS=12-15
Decline Dumbbell
Flyze
SETS=4
REPS=15-20
Incline Hammer
Machine Press
SETS=4
REPS=12-15
Toe Press On Leg
Press Machine
SETS=5
REPS=20
Standing Smith
Machine Calf Raises
SETS=5
REPS=20
Shoulders &
Forearms
Barbell Shoulder Press
Warmup
SETS=2
REPS=15
Barbell Shoulder Press
SETS=4
REPS=12-15
Alternating Dumbbell
Shoulder Press
SETS=3
REPS=10 Each Side
Dumbbell Front Raises
SETS=4
REPS=12-15
Lateral Dumbbell
Raises
SETS=4
REPS=15-20
Bent Over Rear Flyze
SETS=4
REPS=12-15
Barbell Upright Row
SETS=4
REPS=12-15
Barbell Wrist Curls
SETS=4
REPS=20
Back
Pull Ups
SETS=4
REPS=To Failure
Lat Pull Downs
SETS=4
REPS=15
One Arm Dumbbell
Rows
SETS=4
REPS=12-15
Reverse Grip Bent
Over Barbell Row
SETS=4
REPS=12-15
Wide Reverse Grip Lat
Pull Downs
SETS=4
REPS=12-15
Close Grip Over Hand
Lat Pull Down
SETS=4
REPS=12-15
REST
Quads & Abs
Leg Extension Warmup
SETS=1
REPS=40
Leg Extensions
SETS=4
REPS=20
Barbell Squat
SETS=4
REPS=12-15
Leg Press
SETS=3
REPS=12-15
Reverse Dumbbell
Lunge
SETS=4
REPS=10 Each Leg
Crunches
SETS=3
REPS=20
Alternating Arm Bicycle
Crunches
SETS=3
REPS=10 Each Side
Arms & Hamstrings
Straight Bar Tricep
Pushdown
SETS=4
REPS=20
V Handle Tricep
Pushdown
SETS=4
REPS=15
Close Grip Barbell
Press
SETS=4
REPS=12-15
Weighted Dips
SETS=3
REPS=12
Barbell Curls
SETS=4
REPS=12-15
Alternating Dumbbell
Curls
SETS=4
REPS=12 Each Arm
EZ Bar Preacher Curls
SETS=3
REPS=15
Lying Leg Curls
SETS=4
REPS=12-15
REST
Page 11
6 Week Mass Gainer Live For Gym Copyright © 2017
WEEK 5
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Chest & Calves
Barbell Bench Press
Warmup
SETS=2
REPS=20
Barbell Bench Press
SETS=4
REPS=12-15
Incline Barbell Press
SETS=4
REPS=12-15
Decline Dumbbell
Flyze
SETS=4
REPS=15-20
Incline Hammer
Machine Press
SETS=4
REPS=12-15
Toe Press On Leg
Press Machine
SETS=5
REPS=20
Standing Smith
Machine Calf Raises
SETS=5
REPS=20
Shoulders &
Forearms
Barbell Shoulder Press
Warmup
SETS=2
REPS=15
Barbell Shoulder Press
SETS=4
REPS=12-15
Alternating Dumbbell
Shoulder Press
SETS=3
REPS=10 Each Side
Dumbbell Front Raises
SETS=4
REPS=12-15
Lateral Dumbbell
Raises
SETS=4
REPS=15-20
Bent Over Rear Flyze
SETS=4
REPS=12-15
Barbell Upright Row
SETS=4
REPS=12-15
Barbell Wrist Curls
SETS=4
REPS=20
Back
Pull Ups
SETS=4
REPS=To Failure
Lat Pull Downs
SETS=4
REPS=15
One Arm Dumbbell
Rows
SETS=4
REPS=12-15
Reverse Grip Bent
Over Barbell Row
SETS=4
REPS=12-15
Wide Reverse Grip Lat
Pull Downs
SETS=4
REPS=12-15
Close Grip Over Hand
Lat Pull Down
SETS=4
REPS=12-15
REST
Quads & Abs
Leg Extension Warmup
SETS=1
REPS=40
Leg Extensions
SETS=4
REPS=20
Barbell Squat
SETS=4
REPS=12-15
Leg Press
SETS=3
REPS=12-15
Reverse Dumbbell
Lunge
SETS=4
REPS=10 Each Leg
Crunches
SETS=3
REPS=20
Alternating Arm Bicycle
Crunches
SETS=3
REPS=10 Each Side
Arms & Hamstrings
Straight Bar Tricep
Pushdown
SETS=4
REPS=20
V Handle Tricep
Pushdown
SETS=4
REPS=15
Close Grip Barbell
Press
SETS=4
REPS=12-15
Weighted Dips
SETS=3
REPS=12
Barbell Curls
SETS=4
REPS=12-15
Alternating Dumbbell
Curls
SETS=4
REPS=12 Each Arm
EZ Bar Preacher Curls
SETS=3
REPS=15
Lying Leg Curls
SETS=4
REPS=12-15
REST
Page 12
6 Week Mass Gainer Live For Gym Copyright © 2017
WEEK 6
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Chest & Calves
Barbell Bench Press
Warmup
SETS=2
REPS=20
Barbell Bench Press
SETS=4
REPS=12-15
Incline Barbell Press
SETS=4
REPS=12-15
Decline Dumbbell
Flyze
SETS=4
REPS=15-20
Incline Hammer
Machine Press
SETS=4
REPS=12-15
Toe Press On Leg
Press Machine
SETS=5
REPS=20
Standing Smith
Machine Calf Raises
SETS=5
REPS=20
Shoulders &
Forearms
Barbell Shoulder Press
Warmup
SETS=2
REPS=15
Barbell Shoulder Press
SETS=4
REPS=12-15
Alternating Dumbbell
Shoulder Press
SETS=3
REPS=10 Each Side
Dumbbell Front Raises
SETS=4
REPS=12-15
Lateral Dumbbell
Raises
SETS=4
REPS=15-20
Bent Over Rear Flyze
SETS=4
REPS=12-15
Barbell Upright Row
SETS=4
REPS=12-15
Barbell Wrist Curls
SETS=4
REPS=20
Back
Pull Ups
SETS=4
REPS=To Failure
Lat Pull Downs
SETS=4
REPS=15
One Arm Dumbbell
Rows
SETS=4
REPS=12-15
Reverse Grip Bent
Over Barbell Row
SETS=4
REPS=12-15
Wide Reverse Grip Lat
Pull Downs
SETS=4
REPS=12-15
Close Grip Over Hand
Lat Pull Down
SETS=4
REPS=12-15
REST
Quads & Abs
Leg Extension Warmup
SETS=1
REPS=40
Leg Extensions
SETS=4
REPS=20
Barbell Squat
SETS=4
REPS=12-15
Leg Press
SETS=3
REPS=12-15
Reverse Dumbbell
Lunge
SETS=4
REPS=10 Each Leg
Crunches
SETS=3
REPS=20
Alternating Arm Bicycle
Crunches
SETS=3
REPS=10 Each Side
Arms & Hamstrings
Straight Bar Tricep
Pushdown
SETS=4
REPS=20
V Handle Tricep
Pushdown
SETS=4
REPS=15
Close Grip Barbell
Press
SETS=4
REPS=12-15
Weighted Dips
SETS=3
REPS=12
Barbell Curls
SETS=4
REPS=12-15
Alternating Dumbbell
Curls
SETS=4
REPS=12 Each Arm
EZ Bar Preacher Curls
SETS=3
REPS=15
Lying Leg Curls
SETS=4
REPS=12-15
REST
Page 13
6 Week Mass Gainer Live For Gym
Copyright © 2014
6 WEEK MASS GAINER EXPLODE YOUR MUSCLES
COMPLETING THE ROUTINE
Once you have finished the routine, you can change to another routine.
This routine can be modified so that you can continue with it after the 6
weeks is finished, however ensure you are keeping your body guessing
the whole time. This routine is the right length for you to keep at it, but
you would need to move the training days around as well as the
exercises and order.
The trick is to not become complacent and get used to a routine
because you are getting stronger with it. This is where a weight loss
plateau will start to form, and you will then need to train harder to
break out of it.
We hoped you enjoyed this routine and that you had fun training
yourself and pushing your limits like never before.
KEEP IN TOUCH
We would love to know how you got on with this routine so please keep
in touch with us and let us know how you did, or how we can improve
on our service.
living4gym
www.liveforgym.com
[email protected]
There is no point in
working hard in the
gym and not giving
your muscles the
correct foods to help
them recover
REMEMBER
TO EAT
While training and
exercising is what you
need to do in order to
build the muscles you
want, eating will
always have a higher
place. Without the
correct diet, your hard
work in the gym will
not pay off.
