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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

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


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.