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muscle mass

THIS PROGRAM IS IDEAL FOR SLIM MEN & HARDGAINERS WHO WANT TO ADD MUSCLE SIZE.

BODY TYPE :           E C T O M O R P H
LOCATION :                  G Y M
LEVEL 2 :               I N T E R M E D I A T E

L E V E L   2

W E E K . O N E

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2

3

4

5

6

7

Week 1
Week 1 Day 1
Week 1 Day 1.png

A R M S  &  B A C K

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png
Week 1 Day 2

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 2.png

L O W E R - B O D Y

15-20 reps  each leg  ( Medium Weight )

15-20 reps  each leg  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  each leg  ( Medium Weight )

15-20 reps  each leg  ( Light - Medium Weight )

 Repeat exercise X 3-4 Sets

20-25 reps  ( Light - Medium Weight )

Reps to failure  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 3
Week 1 Day 3.png

C H E S T  &  T R A P Z

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 5
Week 1 Day 5.png

B A C K  &  D E L T S

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 6
Week 1 Day 6.png

A R M S  &  C H E S T

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

25-30 reps  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png
Week 1 Day 7

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 1
Week 2 Day 1.png

A R M S  &  B A C K

15-20 reps  ( Medium Weight )

20-25 reps  ( Bodyweight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 2
Week 2 Day 2.png

L O W E R - B O D Y

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

   Repeat exercise X 3-4 Sets

15-20 reps  ( Medium Weight )

Reps to failure  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 3
Week 2 Day 3.png

C H E S T  &  T R A P Z

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 5
Week 2 Day 5.png

B A C K  &  D E L T S

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Light - Medium Weight )

     Repeat both X 3 SuperSets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 6
Week 2 Day 6.png

A R M S  &  C H E S T

15-20 reps  ( Medium Weight )

20-25 reps  ( Bodyweight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

25-30 reps  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 7
Week 2 Day 7.png
rest & recover 3.png
Week 3

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 1
Week 3 Day 1.png

A R M S  &  B A C K

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 2
Week 3 Day 2.png

L O W E R - B O D Y

15-20 reps  each leg  ( Medium Weight )

15-20 reps  each leg  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  each leg  ( Medium Weight )

15-20 reps  each leg  ( Medium Weight )

   Repeat exercise X 3-4 Sets

20-25 reps  ( Light - Medium Weight )

Reps to failure  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 3
Week 3 Day 3.png

C H E S T  &  T R A P Z

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 4
Week 3 Day 4.png
rest & recover 3.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 5
Week 3 Day 5.png

B A C K  &  D E L T S

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png
Week 3 Day 6

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 6.png

A R M S  &  C H E S T

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

25-30 reps  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

25-30 reps  ( Light Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 7
Week 3 Day 7.png
rest & recover 3.png
Week 4

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 1
Week 4 Day 1.png

A R M S  &  B A C K

15-20 reps  ( Medium Weight )

​​15-20 reps  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 2
Week 4 Day 2.png

L O W E R - B O D Y

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat both X 3-4 SuperSets

15-20 reps  ( Medium Weight )

Reps to failure  ( Light - Medium Weight )

    Repeat exercise X 3-4 Sets

upright bike 5mins.png
Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 3
Week 4 Day 3.png

C H E S T  &  T R A P Z

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 4
Week 4 Day 4.png
rest & recover 3.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 5
Week 4 Day 5.png

B A C K  &  D E L T S

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Light - Medium Weight )

​15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 6
Week 4 Day 6.png

A R M S  &  C H E S T

15-20 reps  ( Medium Weight )

20-25 reps  ( Bodyweight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

​15-20 reps  ( Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

25-30 reps  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat both X 3 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 7
Week 4 Day 7.png
rest & recover 3.png
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