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 4 : Day III

Duration 60 min
Exercises 6
Equipment Yes
For more on the Deadlift Variant, check out our Variations video & instructions.

Exercise 1

Sliding Leg Curl
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3 sets
10-12 reps
60-90 sec rest
*Can substitute with glute-ham raise.

Exercise 2

Barbell Front Squat
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2 sets
8 reps
60-90 sec rest
mass-gains-bsn-sumo-deadlift thumbnail
-- sets
1-10 reps
as needed rest
*See video. Work up to a 1- to 10- rep max and rotate with a similar movement each week. Opt for any variety of deadlift you like (ex. trap bar, sumo, conventional, deficit deadlifts or rack pulls).

Exercise 4

Dumbbell Shrug How to
Mass Gains - Dumbbell Shrug thumbnail
3 sets
12-15 reps
60-90 sec rest

Exercise 5

45-Degree Back Raise How to
45-Degree Back Raise thumbnail
-- sets
50 reps
60-90 sec rest
*Take as many sets as needed to get to 50 total reps.

Exercise 6

One-Arm Dumbbell Farmer's Carry
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2 sets
as far as possible reps
60-90 sec rest
*Hold a heavy dumbbell in one hand and walk as far as you can while keeping your torso upright and straight. Alternate sides each set.