This regiment is broken down into 3 four-week sets. There are 6 workout plans that should be performed on its own day, which means you get one day of rest per week. Target between 6-10 reps per set. Do as much weight as possible, but still able to keep good form and perform all sets.

How To Build Lean Muscle Mass

Eat every 2-3 hours
Get as much sleep as possible, 9-10 hours
Try to get at least 1g of protein per lb. of body weight
Week 1-8
Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flys 2 sets

Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets

Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets

How To Build Lean Muscle Mass

Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets

Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets

Week 8-12
To get that finally pump, it is time to shock your muscles and change the routine.

Biceps:
Perform the entire bicep workout on the preacher bench. Raise reps for arms to 8-12.

Barbell Preacher curl (don’t use EZ curl bar) 3 sets
Reverse preacher curl (EZ curl bar) 3 sets
1 arm dumbbell preacher curl 2-3 sets

Triceps:
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
reverse overhead tri ext 4 sets (awkward, but effective)

Legs:
Squats 5 sets 8 reps or less increase weight on each set
Hack squats 3 sets 8 or less feet close together and pointing out
Leg curls 3 sets 8, 6, 4

Chest:
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flyes 2 sets

Back:
Chins 30 reps total
Barbell rows 4 sets (try doing some with palms facing away)
Deadlifts 4 sets

Shoulders:
Barbell shoulder press 3 sets
Arnold presses 3 sets
Upright rows 3 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets