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Day 10: Rest
Guru Mann’s – 12 Week Mass-Up / Workout Plan
Program Overview
Previous Workout
Next Workout
Quick Navigation
--------------
Program Overview
--------------
Week 1
Day 1: Chest & Triceps
Day 2: Quads, Hams & Calves
Day 3: Rest
Day 4: Back & Biceps
Day 5: Shoulders & Traps
Day 6: Cardio & ABS
Day 7: Rest
--------------
Week 2
Day 8: Chest & Triceps
Day 9: Quads, Hams & Calves
Day 10: Rest
Day 11: Back & Biceps
Day 12: Shoulders & Traps
Day 13: Cardio & ABS
Day 14: Rest
--------------
Week 3
Day 15: Chest & Triceps
Day 16: Quads, Hams & Calves
Day 17: Rest
Day 18: Back & Biceps
Day 19: Shoulders & Traps
Day 20: Cardio & ABS
Day 21: Rest
--------------
Week 4
Day 22: Chest & Triceps
Day 23: Quads, Hams & Calves
Day 24: Rest
Day 25: Back & Biceps
Day 26: Shoulders & Traps
Day 27: Cardio & ABS
Day 28: Rest
--------------
Week 5
Day 29: Chest & Triceps
Day 30: Quads, Hams & Calves
Day 31: Rest
Day 32: Back & Biceps
Day 33: Shoulders & Traps
Day 34: Cardio & ABS
Day 35: Rest
--------------
Week 6
Day 36: Chest & Triceps
Day 37: Quads, Hams & Calves
Day 38: Rest
Day 39: Back & Biceps
Day 40: Shoulders & Traps
Day 41: Cardio & ABS
Day 42: Rest
--------------
Week 7
Day 43: Chest & Triceps
Day 44: Quads, Hams & Calves
Day 45: Cardio & ABS
Day 46: Back & Biceps
Day 47: Shoulders & Traps
Day 48: Rest
Day 49: Rest
--------------
Week 8
Day 50: Chest & Triceps
Day 51: Quads, Hams & Calves
Day 52: Cardio & ABS
Day 53: Back & Biceps
Day 54: Shoulders & Traps
Day 55: Rest
Day 56: Rest
--------------
Week 9
Day 57: Chest & Triceps
Day 58: Quads, Hams & Calves
Day 59: Cardio & ABS
Day 60: Back & Biceps
Day 61: Shoulders & Traps
Day 62: Rest
Day 63: Rest
--------------
Week 10
Day 64: Chest & Triceps
Day 65: Quads, Hams & Calves
Day 66: Cardio & ABS
Day 67: Back & Biceps
Day 68: Shoulders & Traps
Day 69: Rest
Day 70: Rest
--------------
Week 11
Day 71: Chest & Triceps
Day 72: Quads, Hams & Calves
Day 73: Cardio & ABS
Day 74: Back & Biceps
Day 75: Shoulders & Traps
Day 76: Rest
Day 77: Rest
--------------
Week 12
Day 78: Chest & Triceps
Day 79: Quads, Hams & Calves
Day 80: Cardio & ABS
Day 81: Back & Biceps
Day 82: Shoulders & Traps
Day 83: Rest
Day 84: Rest
Program Overview
Previous Workout
Next Workout
Quick Navigation
--------------
Program Overview
--------------
Week 1
Day 1: Chest & Triceps
Day 2: Quads, Hams & Calves
Day 3: Rest
Day 4: Back & Biceps
Day 5: Shoulders & Traps
Day 6: Cardio & ABS
Day 7: Rest
--------------
Week 2
Day 8: Chest & Triceps
Day 9: Quads, Hams & Calves
Day 10: Rest
Day 11: Back & Biceps
Day 12: Shoulders & Traps
Day 13: Cardio & ABS
Day 14: Rest
--------------
Week 3
Day 15: Chest & Triceps
Day 16: Quads, Hams & Calves
Day 17: Rest
Day 18: Back & Biceps
Day 19: Shoulders & Traps
Day 20: Cardio & ABS
Day 21: Rest
--------------
Week 4
Day 22: Chest & Triceps
Day 23: Quads, Hams & Calves
Day 24: Rest
Day 25: Back & Biceps
Day 26: Shoulders & Traps
Day 27: Cardio & ABS
Day 28: Rest
--------------
Week 5
Day 29: Chest & Triceps
Day 30: Quads, Hams & Calves
Day 31: Rest
Day 32: Back & Biceps
Day 33: Shoulders & Traps
Day 34: Cardio & ABS
Day 35: Rest
--------------
Week 6
Day 36: Chest & Triceps
Day 37: Quads, Hams & Calves
Day 38: Rest
Day 39: Back & Biceps
Day 40: Shoulders & Traps
Day 41: Cardio & ABS
Day 42: Rest
--------------
Week 7
Day 43: Chest & Triceps
Day 44: Quads, Hams & Calves
Day 45: Cardio & ABS
Day 46: Back & Biceps
Day 47: Shoulders & Traps
Day 48: Rest
Day 49: Rest
--------------
Week 8
Day 50: Chest & Triceps
Day 51: Quads, Hams & Calves
Day 52: Cardio & ABS
Day 53: Back & Biceps
Day 54: Shoulders & Traps
Day 55: Rest
Day 56: Rest
--------------
Week 9
Day 57: Chest & Triceps
Day 58: Quads, Hams & Calves
Day 59: Cardio & ABS
Day 60: Back & Biceps
Day 61: Shoulders & Traps
Day 62: Rest
Day 63: Rest
--------------
Week 10
Day 64: Chest & Triceps
Day 65: Quads, Hams & Calves
Day 66: Cardio & ABS
Day 67: Back & Biceps
Day 68: Shoulders & Traps
Day 69: Rest
Day 70: Rest
--------------
Week 11
Day 71: Chest & Triceps
Day 72: Quads, Hams & Calves
Day 73: Cardio & ABS
Day 74: Back & Biceps
Day 75: Shoulders & Traps
Day 76: Rest
Day 77: Rest
--------------
Week 12
Day 78: Chest & Triceps
Day 79: Quads, Hams & Calves
Day 80: Cardio & ABS
Day 81: Back & Biceps
Day 82: Shoulders & Traps
Day 83: Rest
Day 84: Rest
Day 9: Quads, Hams & Calves
Workout Plan
Day 11: Back & Biceps
Workout Plan
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Workouts
AB Workouts
Back Workouts
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Full Body Workouts
Shoulder Workouts
Triceps Workouts
Health & Fitness
Crossfit
Lifestyle
Powerlifting
Running
Stretching
Training
Yoga
Women
Women Lifestyle
Women Transformation
Women Workout
Nutrition
Supplement Guide
Nutrition Tips
Fitness Calculators
One-Rep Max (One-RM) Calculator
Body Mass Index (BMI)
Body Fat Index
Daily Calorie Intake
Calories Burned
Workouts
Workout Plans
Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm
12-Week Muscle-Building Plan by Kris Gethin
Get Swole: 5 Phase Muscles Building Training by Musclepharm
Arnold Schwarzenegger’s Blueprint To Cuts by Musclepharm
Davey Fisher – Cutting Program
Jim stoppani’s 6-Week Shred Training
John gaines – Mass Building Program
Workouts
Exercises
Store
Protein
Whey Protein
Whey Protein Isolate
Raw Whey
Raw Whey Isolate
Protein Blends
Hydrolyzed Whey
Casein Proteins
Pre/Post Workout
Pre-workout
Post Workout
Amino Acids/BCAAs
Glutamine
Carnitine
Creatine
Carb Blends
Electrolytes
Nitric Oxide
Citrulline Malate
Gainers
Mass Gainer
Lean mass gainer
Weight Gainer
Protein Foods
Protein Bars
Peanut Butter
Protein Cookies
Apple Cider Vinegar
Workout Essentials
Testosterone Support
Multivitamins
Fat Burner
Omega/Fish Oil
ZMA
Other Support
Trainers
Contacts
Contact Us
Submit Your Article
