6-Day Split · Push / Pull / Legs ×2
Every major muscle group trained twice across seven days. Five exercises a day, chosen for maximum intensity per set. Tap a day to load it, check off sets as you go.
Core Principles for Mass Gain
Muscle mass is a byproduct of strength. Lifting 40 kg for 10 today means the goal in a few weeks is 40 kg for 12, or 42.5 kg for 10. Track your weights every single week.
The weight chosen should make the final 2 reps of every set feel highly demanding. Finishing a set of 12 feeling like 5 more were easy means the weight is too light to trigger growth.
Let your nervous system recover enough to handle heavy loads on the next set.