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Advanced Muscle Mass Builder

Advanced Muscle Mass Builder

Advanced Muscle building Gym Everyone

A high-intensity gym program designed to pack serious muscle onto your frame in just a few weeks.

Length: 6 Weeks
Days a week: 6
Session length: 60 to 96 min
Equipment: Barbell, Bench, Machine
Exercises: 34 across 3 workout days
In the app: Premium routine web shows a preview

The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

6-Day Advanced Mass Split

Chest & Biceps 12 exercises

Barbell Bench Press

5 sets: 10, 8, 8, 6, 6 reps
Barbell Incline Bench Press

5 sets: 10, 8, 8, 6, 6 reps
Barbell Decline Bench Press

4 sets: 10, 10, 8, 8 reps
9 more exercises of this day in the app

The rest of this routine is for premium members

This page previews the first workout day. The other days and every exercise open in the Fitnesskar app for premium members.

2 more workout days in the app

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About this routine

If you already have solid gym experience and you're ready to push for real size and strength, this program is built for you. The structure focuses on heavy compound lifts and targeted accessory work to drive maximum muscle growth. Train six days per week, hitting different muscle groups each session so you can push hard while still allowing recovery where it matters.

Each workout is designed to stimulate hypertrophy while building real-world strength. Expect demanding sessions that challenge your muscles from multiple angles. Focus on controlled reps, strong mind‑muscle connection, and progressive overload. If the weight gets easier, add more. That's how you grow.

Rest about 60–120 seconds between most sets so your muscles can recover enough to perform with power. Hydrate throughout your session and aim to keep your workouts around the 75‑minute mark so intensity stays high without unnecessary fatigue.

Nutrition will make or break your results. Prioritize high‑quality protein sources like chicken, eggs, lean beef, fish, or protein shakes. Pair them with complex carbs such as rice, oats, potatoes, or whole grains to fuel your workouts. Healthy fats from foods like nuts, olive oil, and avocado will help support hormone function and recovery.

If you use supplements, keep it simple and effective: a quality whey protein to help hit your daily protein target, creatine monohydrate for strength and performance, and a basic multivitamin. A pre‑workout can also help boost focus and training intensity if you like that extra kick before hitting the weights.

Stick to the plan, train hard, recover properly, and you should start seeing noticeable changes in muscle size, strength, and overall physique within the six‑week training cycle.

Coach notes

For best results, follow a proper muscle‑building diet and consider supportive supplements. Keep each workout around 75 minutes and train with focus and intensity.