Start Plan (PRO)

Become a PRO Member

Extreme Mass Workout Plan

2 Weeks / 4 Days per Week / Intermediate

Start Plan (PRO)

Become a PRO Member

Extreme Mass Workout Plan

2 Weeks / 4 Days per Week / Intermediate

Extreme Mass Workout Plan

2 Weeks / 4 Days per Week / Intermediate

Day 1
Day 2
Day 3
Day 4

Extreme Mass Chest, Arms, & Back Workout

Print this workout
Print entire plan

Notes for Week 1, Day 1

Each workout is structured so that the more energy intensive/compound exercises come first. This allows you to give it all you've got.

Focus on trying to complete the workout in under 1 hour, if possible. There are two weeks, with week #1 containing 10 reps and week #2 moving up to 12 reps.

Exercise.com PRO Membership Includes

Online Workout Tracking

Step-By-Step Video Tutorials

Advanced Workout Stats

Join Today!

Exercise	Sets	Distance	Weight	Rest
Bench Press Chest / Beginner	Bench Press 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
Incline Bench Press Chest / Beginner	Incline Bench Press 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
Chin-Up Lats / Intermediate	Chin-Up 2 sets, 10 reps, 01:00 rest	2	10		01:00
-- --	Bent-Arm Dumbbell Pullover 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
-- --	21's 2 sets, 1 reps, 01:00 rest	2	1	--	01:00
-- --	Dumbbell Curl and Twist 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
-- --	Rope Tricep Pushdown 3 sets, 10 reps, 01:00 rest	3	10	--	01:00
-- --	Standing Overhead Dumbbell Tricep Extension 3 sets, 10 reps, 01:00 rest	3	10	--	01:00

normal
superset
alternate
circuit

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

Do you ever wish somehow you could just take a, not so clinically approved, supplement that would turn your body into the enormously large Incredible Hulk? If only there were such a pill (minus the side effects of turning green and mean) that would allow us to skip the gym and magically turn our ... more

Along with the notion of one day winning the Powerball, marrying Megan Fox, and becoming the president of the United States, these are all nice "what ifs" to imagine.

However, if you are looking to really add on some much needed mass to that stubborn body of yours AND are willing to push your body to new limits, look no further.

High-Quality Compound Movements

The Extreme Mass workout plan will incorporate a lot of compound movements to really spur muscle growth. Because this plan is designed to build mass the ideal rep range is 8-12 reps per set.

For this workout each set has no less than 10 reps and no more than 12. Just because this workout has a high rep range does not mean that you want to drastically reduce the weight. Instead, push yourself so those last two reps are without a doubt the last two you could possibly complete!

Extreme Mass Workout Breakdown

Each workout is broken up into upper and lower body, alternating each workout. We don't want to overwork the body by not giving it enough time to recuperate and heal itself.

Most of us prefer to take it easy and rest on the weekends. Since this is meant to be a 4 day plan, it would be ideal to workout Mondays, Tuesdays, Thursdays, and Fridays.

Lastly, you must eat, eat, eat, and eat some more for without the necessary calories to rebuild your torn muscles this workout will be worthless!

Your muscles need the proper nutrition to develop, and a good weight gainer or protein supplement is a great way to start. Check out the supplement finder to find the best deals on your nutrition needs!

So that is it, you now have all the tools you need to become the next real-life Hulk and give Lou Ferrigno a run for his money! Push your body to its limits with the Extreme Mass workout plan today!

Notes for Week 1, Day 2

Each workout is structured so that the more energy intensive/compound exercises come first. This allows you to give it all you've got.

Focus on trying to complete the workout in under 1 hour, if possible. There are two weeks, with week #1 containing 10 reps and week #2 moving up to 12 reps.