Disclaimer: This workout program is intended for those who have prior workout experience and have received training from a certified fitness professional on how to do each exercise properly. Always consult a physician prior to starting this or any other fitness program.

 

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Notes from Gunter: This workout is the one I used in 2005 for the Mr. Olympia. It gave me great results for getting in shape and keeping the size. Cardio is added after every workout for 30-45min (treadmill or bike). I keep my heart rate around 120bm, to avoid losing muscle. On days off I do 45-60 minutes of cardio. The workouts are not longer than one hour. You want to stay anabolic not catabolic. The weight is not important to me. I just go as heavy as I can that day. I feel with the way how I have the reps I train all muscle fibers.
 

Day One: Back

 
  Front Pull Down:  
  First Set:

15-20 reps at a light weight.  

  Second Set: 10-12 reps with adding more weight
  Third Set: 8-10 reps with adding more weight
  Fourth Set: 4-6 reps going to failure
 
  Bent Over Dumbbell Row:
  First Set:

15-20 reps at a light weight.  

  Second Set: 10-12 reps with adding more weight
  Third Set: 8-10 reps with adding more weight
  Fourth Set: 4-6 reps going to failure
 
  Seated Dumbbell Grip Row:
  First Set:

15-20 reps at a light weight.  

  Second Set: 10-12 reps with adding more weight
  Third Set: 8-10 reps with adding more weight
  Fourth Set: 4-6 reps going to failure
     
  Single Arm Dumbbell Row:
  First Set:

10-12 reps at a light weight

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6 reps adding weight and going to failure
     
  Hammer Strength Machine:
  First Set:

10-12 reps

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure
     

Day two: Chest

 
  Incline Smith Machine:  
  First Set:

15-20 reps at a light weight.  

  Second Set: 10-12 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6 reps adding more weight and going to failure
 
  Dumbbell Flat Bench:
  First Set:

15-20 reps at a light weight.  

  Second Set: 10-12 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6 reps adding more weight and going to failure
 
  Decline Hammer Strength Chest Press:
  First Set:

12 reps.  

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 5-8 reps adding more weight and going to failure
     
  Incline Dumbbell Flys:
  First Set:

12 reps

  Second Set: 10 reps adding more weight
  Third Set: 8-10 reps adding more weight
  Fourth Set: 8-10 reps adding weight
     

Day two: Calves

  Donkey Machine: Turning toes in for each set, each set is taken to failure
  First Set:

25 reps

  Second Set: 20 reps adding more weight
  Third Set: 15 reps adding more weight
  Fourth Set: 10 reps adding weight
     
  Seated Calf Raises Machine: Turning toes out for each set, each set is taken to failure
  First Set:

25 reps

  Second Set: 20 reps adding more weight
  Third Set: 15 reps adding more weight
  Fourth Set: 10 reps adding weight
     

Day three: legs

  Leg Extension Machine:
  First Set:

15 reps

  Second Set: 12 reps adding more weight
  Third Set: 12 reps adding more weight
  Fourth Set: 12 reps adding weight
     
  Leg Press Machine:
  First Set:

15 reps

  Second Set: 12 reps adding more weight
  Third Set: 10 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure
     
  Squat Machine:
  First Set:

10-12 reps

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 5-8 reps adding weight and going to failure
     
  Hamstring Machine:
  First Set:

15 reps

  Second Set: 12 reps adding more weight
  Third Set: 10 reps adding more weight
  Fourth Set: 8 reps adding weight and going to failure
     
  Stiff Leg Deadlifts with Barbell:
  First Set:

15 reps

  Second Set: 12 reps adding more weight
  Third Set: 10 reps adding more weight
  Fourth Set: 10 reps
     
Day Four: Rest Day  
     
Day Five: shoulders  
     
  Dumbbell Side Raises:
  First Set:

15 reps

  Second Set: 12 reps adding more weight
  Third Set: 10 reps adding more weight
  Fourth Set: 8 reps adding more weight
     
  Front Press Smith Machine:
  First Set:

12 reps

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6-8 reps adding more weight and going to failure
     
  Dumbbell Upright Rows:
  First Set:

15 reps

  Second Set: 12 reps adding more weight
  Third Set: 10 reps adding more weight
  Fourth Set: 6-8 reps adding more weight and going to failure
     
  Dumbbell Raises leaning over Incline Bench: (Rear Delts)
  First Set:

15 reps

  Second Set: 10-12 reps adding more weight
  Third Set: 8-10 reps adding more weight
  Fourth Set: 6-8 reps adding more weight and going to failure
     
  Shrug Machine:
  First Set:

15 reps

  Second Set: 10-12 reps adding more weight
  Third Set: 8-10 reps adding more weight
  Fourth Set: 6-8 reps adding more weight and going to failure
     

Day five: Calves

  Donkey Machine: Turning toes in for each set, each set is taken to failure
  First Set:

25 reps

  Second Set: 20 reps adding more weight
  Third Set: 15 reps adding more weight
  Fourth Set: 10 reps adding weight
     
  Seated Calf Raises Machine: Turning toes out for each set, each set is taken to failure
  First Set:

25 reps

  Second Set: 20 reps adding more weight
  Third Set: 15 reps adding more weight
  Fourth Set: 10 reps adding weight
     

Day six: Triceps & biceps

   
  Cable Pushdown with Rope: (Triceps)
  First Set:

15 reps

  Second Set: 10-12 reps adding more weight
  Third Set: 8-10 reps adding more weight
  Fourth Set: 8 reps adding weight and going to failure
     
  Barbell Curls: (BIceps)
  First Set:

12 reps

  Second Set: 10-12 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure
     
  Overhead Presses either Machine or with the EZ Bar: (Triceps)
  First Set:

15 reps

  Second Set: 10-12 reps adding more weight
  Third Set: 8-10 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure
     
  Dumbbell Hammer Curls: (Biceps)
  First Set:

12 reps

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure
     
  Reverse Press Down using Cable with Straight Bar: (Triceps)
  First Set:

15 reps

  Second Set: 10-12 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure
     
  EZ Grip Hammer Strength Preacher Curls: (Biceps)
  First Set:

12 reps

  Second Set: 10 reps adding more weight
  Third Set: 8 reps adding more weight
  Fourth Set: 6-8 reps adding weight and going to failure