Muscle Building Plan

12 Weeks Muscle Mass Building Program

Gain up to 18 Pounds of Muscle Mass

40x more effective than your regular body building program

Enjoy variety of foods, courtesy of the custom Muscle Monster Plan TM Nutrition Plan by Planet Gainz

Want to gain crazy amounts of muscle mass? Have been working your butt off but seeing no gains whatsoever? People are mocking you as they think you are just wasting your time in the gym? You are so skinny that even your current muscle gains are inadequate?

If you answer to any of the above questions in a yes (or nodded), your worries are over. Planet Gainz Muscle Monster Program is here to give you the kick start that you need to reach the Planet of Gainz, PlanetGainz!

This is the best muscle building program as it features:

  1. FREE Muscle Building Workout Plan
  2. FREE Mass Gain Nutrition Plan
  3. FREE Muscle Mass Gainer Protein Shake Recipe
  4. FREE Guidelines to Maximize Your Gains
  5. FREE Pre and Post-Workout Supplementation Recommendation

First thing first; this is not just any body building program. Our nutrition and muscle building diet plan experts have designed the Muscle Monster Plan with complete dedication so that you achieve your dream body in a short period of time (12 Weeks) without wasting time in anything that doesn’t bring muscle gains.

best muscle building program

Note: Muscle Monster Program by PlanetGainz.Com shall not be copied, redistributed or sold without the permission of PlanetGainz. If you want to share this plan with your friends or readers on the internet, make sure to share it via this page’s URL. If not, provide a back link to this page.

Muscle Monster Program Workout

Pro Tip: Don’t forget to warm up before you start out your Muscle Monster workouts. Read about the importance of bodybuilding warm ups.

muscle building workout

Week 1 – 4: Let the Gains Begin!

Notes: To make sure this muscle building workout plan works, keep the weights heavy throughout all these exercises.

Monday: LEGS

Exercise Sets Repetitions Rest
Barbell Back Squat 5 12-10-8-8-6 90 sec
DB Walking Lunge 4 12-10-8-8 90 sec
Leg Extensions * 4 12-10-8-8 90 sec
Leg Press 4 12-10-8-8 90 sec

 Tuesday: CHEST

Exercise Sets Repetitions Rest
Barbell Bench Press 5 12-10-8-8-6 90 sec
Incline DB Bench Press 4 12-10-8-8 90 sec
DB Fly 4 12-10-8-8 90 sec
Cable Row 4 12-10-8-8 90 sec
Pushups 4 16-14-12-10 90 sec

 Wednesday – OFF Day

Thursday: BACK

Exercise Sets Repetitions Rest
Barbell Row 5 12-10-8-8-6 90 sec
Seated Cable Row 4 12-10-8-8 90 sec
Bent Over Dumbbell 4 12-10-8-8 90 sec
Seated Cable Row 4 12-10-8-8 90 sec
Deadlifts 4 16-14-12-10 90 sec
Lat Pulldowns 4 16-14-12-10 90 sec

 Friday –LEGS

Exercise Sets Repetitions Rest
Lying Hamstring Curl 5 12-10-8-8-6 90 sec
Sumo Deadlift 4 12-10-8-8 90 sec
Alternating Step Back Lunge 4 12-10-8-8 90 sec
Deadlifts 4 16-14-12-10 90 sec
Seated Calf Raise 4 16-14-12-10 90 sec

 Saturday: SHOULDERS AND ARMS

This day is going to crush your body. So chug down your Cellucor C4 pre-workout, put the headphones on and unleash hell!

And yeah, don’t forget to consume your post-workout weight gainer right after you are done with the workout. If there’s a chance of missing it, keep your Serious Mass weight gain powder ready in a shaker bottle in your gym bag. Remember, you can’t afford to miss your post-workout shake!

Exercise Sets Repetitions Rest
Barbell Military Press 5 12-10-8-8-6 90 sec
Dumbbell Side Delt Raises 4 12-10-8-8 90 sec
Bend Over Rear Delt Raises 4 12-10-8-8 90 sec
Barbell Shrugs 4 16-14-12-10 90 sec
Barbell Curls 5 12-10-8-8-6 90 sec
Standing Hammer Curls 4 12-10-8-8 90 sec
Preacher Curls
Skull Crushers 4 12-10-8-8 90 sec
Tricep Extensions 4 12-10-8-8 90 sec
Tricep Pushdowns 4 12-10-8-8 90 sec

 Sunday: OFF DAY

Finally. It’s the day you give your body the rest it is craving for. While your body is recovering and redeveloping from PlanetGainz’ best muscle building program workouts, be sure to stay away from all sorts of junk food. Eat clean, and according to the Muscle Monster Diet Plan by PlanetGainz.

Repeat this routine in your second, third and fourth week of Muscle Monster muscle building workout plan as well. Once you are through the fourth week, move on to the fifth week with the following plan (Be prepared for new challenges):

Pro Tip: Facing workout hangover already? Don’t worry, it’s natural. Simply learn how to get rid of workout hangover.

Week 5-8: Each Muscle Group, Twice a Week!

muscle building workout

Now is the time to shuffle things up. Your body has gotten used to the workout muscle building workout plan you have been following for 4 weeks. You have gained several pounds of muscle mass but if you won’t change the workout plan at this point, you might hit plateau and this plan won’t remain the best muscle building program for you, which we don’t want. What we want is maximum gains!

Word of Advice: This is the week when you’ll make the most gains of the entire 12 Weeks of this plan (if you follow everything as is). However, this week has the toughest workout regime with least resting days so it’s gonna hurt like an M Effer, and if you see yourself hurting beyond your tolerance level, cut down an exercise or two whenever you deem necessary. You can even switch the off day but not if your gym stays closed on Sundays.

Or

Take a Pre-Workout to give your body the boost it needs to get through this workout regime like a warrior. Recommended pre-workout: Cellucor C4 Sport Concentrated Energy and Performance Powder.

Monday: Chest and Biceps

Exercise Sets Repetitions Rest
Incline Bench Press 5 12-10-8-8-6 90 sec
Incline DB Fly 4 12-10-8-8 90 sec
Decline 4 12-10-8-8 90 sec
Barbell Curls 4 12-10-8-8 90 sec
Incline DB Curls 4 12-10-8-8 90 sec
Rope Cable Curls 4 12-10-8-8 90 sec
Concentrated Curls 4 12-10-8-8 90 sec

 Tuesday: Back and Triceps

Exercise Sets Repetitions Rest
Barbell Row 5 12-10-8-8-6 90 sec
Deadlifts 4 12-10-8-8 90 sec
Seated Lat Row 4 12-10-8-8 90 sec
Lat Pulldowns 4 12-10-8-8 90 sec
Tricep Kickbacks 4 12-10-8-8 90 sec
Close Grip Bench Press 4 12-10-8-8 90 sec
Seated Tricep Extensions 4 12-10-8-8 90 sec
Skull Crushers 4 12-10-8-8 90 sec

 Wednesday: Legs and Shoulders

Exercise Sets Repetitions Rest
Barbell Squats 5 12-10-8-8-6 90 sec
Deadlifts 4 12-10-8-8 90 sec
Seated Lat Row 4 12-10-8-8 90 sec
Lat Pulldowns 4 12-10-8-8 90 sec
Tricep Kickbacks 4 12-10-8-8 90 sec
Close Grip Bench Press 4 12-10-8-8 90 sec
Seated Tricep Extensions 4 12-10-8-8 90 sec
Skull Crushers 4 12-10-8-8 90 sec

Thursday: Forearms, Chest and Biceps

Exercise Sets Repetitions Rest
Incline Bench Press 5 12-10-8-8-6 90 sec
Cable Crossovers 4 12-10-8-8 90 sec
Decline Bench Press 4 12-10-8-8 90 sec
Barbell Curls 4 12-10-8-8 90 sec
Reverse Barbell Curls 4 12-10-8-8 90 sec
Hammer Curls 4 12-10-8-8 90 sec
Preacher Curls 4 12-10-8-8 90 sec
Wrist Curls 4 12-10-8-8 90 sec

Friday: Back and Triceps

Exercise Sets Repetitions Rest
Barbell Row 5 12-10-8-8-6 90 sec
Deadlifts 4 12-10-8-8 90 sec
Seated Lat Row 4 12-10-8-8 90 sec
Lat Pulldowns 4 12-10-8-8 90 sec
Tricep Kickbacks 4 12-10-8-8 90 sec
Close Grip Bench Press 4 12-10-8-8 90 sec
Seated Tricep Extensions 4 12-10-8-8 90 sec
Skull Crushers 4 12-10-8-8 90 sec

Saturday: Legs and Shoulders

Exercise Sets Repetitions Rest
Barbell Squats 5 12-10-8-8-6 90 sec
Deadlifts 4 12-10-8-8 90 sec
Seated Lat Row 4 12-10-8-8 90 sec
Lat Pulldowns 4 12-10-8-8 90 sec
Tricep Kickbacks 4 12-10-8-8 90 sec
Close Grip Bench Press 4 12-10-8-8 90 sec
Seated Tricep Extensions 4 12-10-8-8 90 sec
Skull Crushers 4 12-10-8-8 90 sec

 Week 8 – 12: Time to Shred the Fat and Double the Lean Muscle Mass with 6 Day Split

muscle building workout

Monday: Upper Body Split

Note: Keep all the sets heavy and explosive to get the most of this body building program. Use Cellucor C4 pre-workout to lift heavy without fatiguing.

Exercise Sets Repetitions Rest
Barbell Bench Press – Medium Grip 4 6 to 8 Reps Each Set 90 sec
Bent Over Barbell Row 4 6 to 8 Reps Each Set 90 sec
Seated Dumbbell Press 4 10 to 12 Reps Each Set 90 sec
Barbell Deadlifts 4 6 to 8 Reps Each Set 90 sec
Dumbbell Bicep Curl 4 10 to 12 Reps Each Set 90 sec
Wrist Curls 4 10 to 12 Reps Each Set 90 sec

 Tuesday: Lower Body Split

Exercise Sets Repetitions Rest
Barbell Squats 4 6 to 8 Reps Each Set 90 sec
Seated Leg Curl 4 6 to 8 Reps Each Set 90 sec
Dumbbell Lunges 4 6 to 8 Reps Each Set 90 sec
Leg Press 4 10 to 12 Reps Each Set 90 sec
Calf Raises 4 10 to 12 Reps Each Set 90 sec

 Wednesday: Upper Body Split v.2

Exercise Sets Repetitions Rest
Decline Bench Press 4 6 to 8 Reps Each Set 90 sec
Bent Over Dumbbell Row 4 6 to 8 Reps Each Set 90 sec
Seated Barbell Press 4 6 to 8 Reps Each Set 90 sec
Pull Ups/Lat Pull Down 4 6 to 8 Reps Each Set 90 sec
Inclined Dumbbell Bicep Curl 4 10 to 12 Reps Each Set 90 sec
Wrist Curls 4 10 to 12 Reps Each Set 90 sec

 Thursday: Lower Body Split v.2

Exercise Sets Repetitions Rest
Front Barbell Squats 4 6 to 8 Reps Each Set 90 sec
Lying Leg Curls 4 6 to 8 Reps Each Set 90 sec
Dumbbell Lunges 4 6 to 8 Reps Each Set 90 sec
Leg Press 4 10 to 12 Reps Each Set 90 sec
Standing Calf Raises 4 10 to 12 Reps Each Set 90 sec

 Friday: Upper Body Split

Exercise Sets Repetitions Rest
Barbell Bench Press – Medium Grip 4 6 to 8 Reps Each Set 90 sec
Bent Over Barbell Row 4 6 to 8 Reps Each Set 90 sec
Seated Dumbbell Press 4 10 to 12 Reps Each Set 90 sec
Barbell Deadlifts 4 6 to 8 Reps Each Set 90 sec
Dumbbell Bicep Curl 4 10 to 12 Reps Each Set 90 sec
Wrist Curls 4 10 to 12 Reps Each Set 90 sec

 Saturday: Lower Body Split

Exercise Sets Repetitions Rest
Barbell Squats 4 6 to 8 Reps Each Set 90 sec
Seated Leg Curl 4 6 to 8 Reps Each Set 90 sec
Dumbbell Lunges 4 6 to 8 Reps Each Set 90 sec
Leg Press 4 10 to 12 Reps Each Set 90 sec
Calf Raises 4 10 to 12 Reps Each Set 90 sec

And now, the Muscle Monster Nutrition Plan 

muscle diet

This Meal Plan will give you following nutrients per day to maximize PlanetGainz’s body building program’s effectiveness:

Protein: 380g

Carbohydrates: 86g

Total Calories: 3,731

If you have significant amount of body fat, make sure to keep a fat burner (Recommended fat burner: Cellucor Fat Burner) in your stack. Add it to your diet immediately when you see your body is getting out of shape during any point in this bulking diet plan.

Pre-Breakfast

1 Scoop Whey or Beef Protein

1 big sized apple

Breakfast

2 whole eggs and 4 egg whites

1 cup cooked steel cut oatmeal

Morning Snack

8 oz. low-fat cottage cheese + 1 medium sized banana

8 whole-wheat crackers + 1 Tbsp. peanut/almond butter

Lunch

Big slice of beef steak

4 slices of whole-wheat bread

2 cups of green salad + low-fat mayo and/or mustard dressing

Pre-Workout Snack

1 scoop whey/beef protein (If the workout lasts less than an hour)

Or

1 scoop casein protein (If the workout lasts 1.5 to 2 hours)

1 large banana or a sweet potato

Optional: 1 scoop of pre-workout

Utilize a pre-workout drink if you are going to unleash hell and workout for almost 2 hours. Take your pre-workout at least half an hour prior to the Muscle Monster TM pre-workout snack)

Post Workout Snack

Muscle Monster Protein Shake (Chocolate Flavor)

Bonus:

Muscle Monster Protein Shake Recipe

body building program diet

1 cup almond or Coconut milk

½ avocados

2 Tbsp almond butter or peanut butter

1 Tbsp honey (To sweeten)

1 medium sized banana

2 scoops chocolate protein powder

Or

1 Tbsp cocoa powder

¼ teaspoon cinnamon (for taste)

Let the blender take its time to thoroughly crush and blend everything. Use your shaker bottle to drink the Muscle Monster protein shake because this bad boy is too much for a regular glass to handle!

Nutrition Facts:

Calories: 798 Protein: 44g Carbs: 51g
Fats: 51g Fiber: 12g Sugar: 30g
Vitamin A: 6% RDA Vitamin C: 17% RDA Calcium: 36% RDA
Iron: 37% RDA

  

Dinner 

1 large sweet potato 

1 cup chopped broccoli 

2 cups green salad +2 Tbsp salad dressing (Preferred dressing: olive oil and vinegar) 

Chicken steak (fist sized piece) 

Night Time Snack 

1 oz. English walnuts 

1 or 2 scoops of casein protein (mix in water) 

Here’s what you are going to need to keep consistency with your nutrition intake: 

How to Ensure on Time Meal Intake 

  1. Keep yourself active throughout the day, especially in-between big meal consumptions. 
  2. Do not include items to your nutrition plan that you totally despise and never eat ever. Use various spices and sauces to add flavor to your muscle building diet plan. 
  3. Add dressings to a meal whenever you get bored eating the same muscle diet over and over again. 
  4. If not feeling like eating a scheduled muscle diet meal, instead of skipping it, pick any other meal that you prepared to consume later on that day. You can eat the skipped meal later on. 
  5. Feel like puking after a few meals in, just imagine yourself getting bigger and stronger, which is only possible by following muscle building diet plan you have decided to follow. 
  6. Hating the taste of the food because you have to eat the same damn thing every day? Do some research and find muscle building diet plan alternatives. Check the fats, carbs, proteins and total calories and calculate everything wisely before replacing a meal with the new muscle diet meal.
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