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Take advantage of the colder weather to hunker down in the gym and pack on pounds of new muscle.

The beaches are closed, the pools are covered, and a chill is in the air. While many lament the end of summer, for dyed-in-the-wool bodybuilders, autumn doesn't signal an end, but an opportunity.

Think about it: No longer do you have to stay in prime ab-flashing condition. You can put on a little extra weight, taking in quality calories and mass-gaining supplements that will help fuel a full-bore iron onslaught in the gym. Now that you can hide under long sleeves and a jacket, it's time to take advantage and start packing on muscle.

This three-month program is built for just that. It leans on basic exercises, ones that allow you to push and pull a lot of poundage, pushing up your strength levels and forcing your muscles to keep pace with new contractile tissue. For variety, we've also provided two training split options - you can pick one and use it for 12 weeks, or switch off between the two at various intervals of the program.

Along with this regimen, consider our Ultra Quick-Build Stack, With NytroWhey Ultra Elite, SynthaTrex Extreme and AndroTest, you'll have some powerful allies in your quest for size.

Training Split	Option 1:	Option 2:
DAY	BODYPARTS TRAINED	BODYPARTS TRAINED
1	Chest and Triceps	Legs
2	Back, Biceps and Forearms	Chest and Shoulders
3	Legs and Abs	Rest
4	Rest	Back, Traps and Abs
5	Rest	Triceps, Biceps and Forearms
6	Shoulders and Traps	Rest
7	Repeat from Day 1	Repeat from Day 1

            
       
  THE WORKOUTS

BODYPART	EXERCISE	SETS	REPS
Chest	Incline Bench Press Flat-Bench Dumbbell Press Decline Dumbbell Flye Parallel-Bar Dip	4 4 3  3	12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 10, 8, 6
Triceps	Close-Grip Bench Press Incline French Press Cable Pressdown	4 4 3	12, 10, 8, 8 10, 10, 8, 6 10, 8, 6
Back	Bent-Barbell Row  T-Bar Row Wide-Grip Pulldown Seated Cable Row    Back Extension	4 4 3 3 3	12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 10, 8, 6 20, 20, 20
Biceps	Standing Barbell Curl EZ-Bar Preacher Curl Seated Dumbbell Hammer Curl	4 4 3	12, 10, 8, 8 10, 10, 8, 6 10, 8, 6
Forearms	Barbell Wrist Curl Reverse Dumbbell Wrist Curl	3 3	15, 12, 10 15, 12, 10
Legs	Barbell Squat Leg Press Romanian Deadlift Leg Extension Lying Leg Curl Walking Dumbbell Lunge	4 4 4 3 3 3	12, 10, 8, 8  10, 10, 8, 6  10, 10, 8, 6  10, 8, 6  10, 8, 6  10, 10, 10
Abs	Reverse Crunch        Decline Crunch	4 4	20, 20, 20, 20 20, 20, 20, 20
Shoulders	Seated Barbell Press EZ-Bar Upright Row Standing Dumbbell Lateral Raise Bent-Over Dumbbell Lateral Raise	4 4 3 3	12, 10, 8, 8  10, 10, 8, 6   10, 8, 6   10, 8, 6
Traps	Barbell Shrug Reverse Incline Bench Dumbbell Shrug	4 3	15, 12, 10, 10 15, 12, 10

     
      * The last two sets of any exercise should be done with a heavy enough weight to elicit failure at or near the listed rep goal.