Workout Plans
  • Goal: Build Muscle, Burn Fat, Gain Strength
  • Duration: 3 Weeks
  • Days per week: 4
  • Type: Strength Training
The Winter Mass Workout Program thumbnail

Day 1 : Day I

Duration 60 min
Exercises 5
Equipment Yes
For more on the Squat Variant, check out our Variations video & instructions.
Lying Hamstring Curl thumbnail
3 sets
15 reps
60-90 sec rest

Exercise 2

Squat Variant How to
bsn-mass-gains-trap-bar-squat thumbnail
-- sets
1-10 reps
as needed rest
*See video. Work up to a 1- to 10- rep max. Rotate with a similar movement each week. For example, on the first leg day, you can do the classic back squat one week, then a box squat the next, and a pause squat in Week 3.

Exercise 3

Keystone Deadlift
bsn-mass-gains-keystone-deadlift thumbnail
2 sets
6-8 reps
60-90 sec rest

Exercise 4

Dumbbell Bulgarian Split Squat
bulgarian-split-squat-bsn-mass-gains thumbnail
3 sets
8 (1.5 reps; each leg) reps
60-90 sec rest
*Bend both knees and lower your body until your rear knee nearly touches the floor. Keep your torso upright. To perform 1 1⁄2 reps, lower your body into the bottom position and then come up halfway. Go back down and then come up to the start position.

Exercise 5

Ab Wheel Rollout How to
Ab Wheel Rollout  thumbnail
3 sets
8-15 reps
60-90 sec rest