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:
- FREE Muscle Building Workout Plan
- FREE Mass Gain Nutrition Plan
- FREE Muscle Mass Gainer Protein Shake Recipe
- FREE Guidelines to Maximize Your Gains
- 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.
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.
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!
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
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
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
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
- Keep yourself active throughout the day, especially in-between big meal consumptions.
- 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.
- Add dressings to a meal whenever you get bored eating the same muscle diet over and over again.
- 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.
- 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.
- 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.