12 Weeks Ultimate Muscle And Size Building Program


Ultimate Mass program designed for strength muscle building. This is the 12 weeks program with 2 different workout splits you need to follow this program for 12 weeks to see results.

12 Weeks Ultimate Muscle And Size Building Program

This program is for Intermediate And Advance people not for a beginner because this program is very intense. In this program, we consume apx.3167 calories a day. Adjust Calories and Macros according to your age, height, and weight. 

Find Out Your Daily Calories Intake

Before following this program you need to find out your calories to gain muscle. A calorie is the first part of your muscle-building because your body needs more calories to gain muscle. Without high calories diet, you can't gain muscle.

Search on the google BMR calculator insert your all info in the BMR calculator and calculate your BMR and then multiply your BMR with 1.8 after now this calorie is your muscle gaining calories. 

If you want to calculate manually then I'm also adding the BMR calculator formula in PDF. 

Your Gym And Fitness Levels

What is your gym and fitness level means how many days you go to the gym and how many years you have been doing the workout. Minimum 3 to 4 years of workout experience is important to follow this muscle-building program.

Because this program is designed for intermediate and advance people. This is the most intense program for building ultimate muscle and size. 

Wich Muscle Fibers We Train In This Workout Plan.

If you want to gain muscle than you want to know which muscle fibers we use for ultimate muscle gains. The human body has two types of muscle fibers which are called fast-twitch muscle fiber and slow-twitch muscle fiber.

Fast Twitch Muscle Fiber is used for muscle size gaining hitting 7 to 12 repetitions activate fast-twitch muscle fiber which is important for gaining time.

Slow Twitch Muscle Fiber is best for endurance training I mg you want to lose fat and gain endurance level than you want to hit 12 plus repetitions. Hitting 12 plus repetitions activate slow-twitch muscle fibers.

So we are hitting 6 to 12 repetitions this is a combination of strength and hypertrophy rep range. 

Combination Of Superset And Drop Set 

I'm giving you a superset and drop set combination in this program. Superset and drop set helps to grow your muscle fast and it also helps to break a plateau, if you already hit a plateau then this superset and drop set exercises helps to break your plateau and start your muscle gaining process.

What is superset?

If you don't know what is a superset then learn it now in this paragraph.

You normally do one exercise for a single muscle like barbell curls, bench press, etc. But superset is different and very intense. Doing two different exercises back to back for a single muscle or two different muscles without any rest called superset. 

Ex. Doing first barbell curls and then dumbbell hammer curls without any rest called superset this exercise forces your muscles to grow.

What Is Drop Set?

A drop set is not like a superset it's a different set. 

Ex.  60kg bench press for 8reps and after completing 8 reps drop the weight around 10 to 15 percent and then repeat this exercise for 8 reps no rest between the drop set called drop set. 

You need to drop weight and repeat the same exercise without any rest. If you don't understand then check on YouTube what is drop set. 

Ultimate Mass Program Workout Plan

I'm designed 12 weeks proper workout plan for ultimate muscle size. In this workout plan, I'm designed two different workout splits in both of workout split we are training 5 days a week and 2 days off for a better recovery.

12 weeks workout split is divided into two splits the first 6 weeks we train with different exercises and in the second 6 weeks, we perform different exercises. Adding different exercises helps to target different muscles and recruit new muscle fibers.

Ultimate Mass Program Nutrition Plan For Men And Woman

I'm also designed a nutrition plan for you only giving workout plans doesn't make sense. You want to reach any fitness goals you need to fix your nutrition, without nutrition you can't achieve your fitness goals. 

Gaining muscle is important to eat a calorie surplus diet I'm designed 3000 plus calories diet for males and 2300 calories diet plan for females to download the PDF below read it carefully and follow the exact program.

Supplementation For This Program

I recommend two supplements in this program for better recovery and better muscle growth. 

Whey Protein

Whey Protein is the highest quality and fast-digesting protein on earth after an intense workout your body needs fast-digesting protein to start the immediate recovery after a workout. But keep in mind don't drink whey protein with milk immediate after a workout mix in the water because milk has fats and fats slow down the protein absorption and your muscles don't need fats immediate after a workout.  

If you don't have whey protein then the second option is egg whites, not whole eggs egg whites is a second fast-digesting protein food so eat 6 to 8 egg whites in post-workout.

Creatine Monohydrate

Creatine monohydrate is the safest supplement in the market. Creatine is used for gaining strength, increase muscle mass and increase performance in athletes. 

Studies have been shown to be adding creatine supplement increases strength and muscle mass. 

Creatine generates ATP (adenosine triphosphate) in the muscle it generates strength in your muscles and helps to do more reps. 

Add 3 to 5 grams creatine monohydrate a day-use only for 8 to 12 weeks after 8 to 12 weeks stop taking creatine for 6 to 8 weeks for flush out. 

Progressive Overload Principal

We are following the progressive overload principle for ultimate muscle gains this is the key for muscle building.  

Gaining strength and muscle size you need to increase weight or sets and reps. 

What Is Progressive Overload 

Increasing Some amount of weight or sets and reps evey week or month called progressive overload.

Don't increase lots of weights and sets in your first-week increase gradually. I'm adding this progressive overload principle to this program. 

Drink Enough Water

Staying hydrated is also important for muscle building your muscles need water to stay hydrated you know the human body has 70% of water. 

We are using supplements and eating high carb high protein diet so our body needs more water to flush out toxins and keep your kidneys and liver healthy. 

Many myths speeding about creatine, creatine effect on kidney so now I'm bust the myth. 

Our human body makes creatine it is produced in the liver, kidneys, and pancreas creatine is the body's energy source and it's store in the muscles and uses during activity. 

Studies have been shown to be adding a creatine supplement does not affect on your kidneys. 

If you have already kidney problem then natural protein foods also affect your kidneys so be smart don't spread false info about creatine you just need to drink more water after adding any supplement and following any high protein diet plan water keeps your kidneys healthy.


After the workout and nutrition sleep is also important for muscle gain because your body recovers sleeping time not an in the day so sleep at least 7 to 8 hours to balance your hormone levels and increase testosterone.

Note This

If you have any medical condition problem than consult with your doctor before starting the ultimate mass.

Ultimate Mass Program E-book Download Here