Workout for the Month of October

I have been working out regularly since 2014 and over the years I have made mistakes, wasted time, spent money, yet found a program that works for me. This small, yet effective, workout plan is meant for guys who are looking to gain some muscle mass as naturally and quickly as possible. This is the routine I have been following for a while and I have seen great results in as little as a month. I have made the mistakes for you, tested exercises for you, and tried supplements FOR YOU, therefore, you don’t have to waste your time and money. Each month I switch some exercises/supplements up because your body always needs to be challenged and experience different exercises. With that being said, make sure to subscribe to the Fitness Email list to constantly get updates on routines along with links to cheap, yet effective, supplements.

A little background: I was always known as the tall skinny guy in school. Freshman year I weighed 138 pounds. I currently weigh 190 pounds. Now I constantly have people come up to me and ask me for my secrets. Heres the catch, I did not gain most of that weight until this past year when I came across this routine that not only works for me but also the people I help train. Unfortunately, this is not a program that is centered around weight-loss (although doing this workout routine could help with that) it is, however, centered around people looking to build mass and become the “Big Guy” everyone knows. To build some credibility I am attaching a picture of my Freshman year (2012) and a recent picture of me.

Chest Day

  1. Barbell Bench (4 sets of 7-10)
  2. Incline Dumbbell Bench (3 sets of 10-12)
  3. Cable Flies or Machine Flies (3 sets of 12-15)
  4. Decline Dumbbell or Barbell (3 sets of 7-10)
  5. Push-ups (4 sets of 25)


Arm Day

Superset 1

  • Barbell Curls (3 sets of 12-15)
  • Tricep Rope Extensions (3 sets of 12-15)

Superset 2

  • Preacher Curls (3 sets of 10-12)
  • Skull Crushers (3 sets of 12-15)

Superset 3

  • Hammer Alternating Curls (3 sets of 20)
  • Reverse Grip Cable Tricep Extensions (3 sets of 12-15)

Superset 4

  • Sitting Alternating Dumbbell Curls (3 sets of 20)
  • Over Head Dumbbell Extension (3 sets of 12-15)

Finish with a forearm exercise


Back and Shoulders Day

  1. Cable Rows (3 sets of 12-15)
  2. Barbell Rows (3 sets of 12-15)
  3. Pull-ups (3 sets of 10)
  4. Lat-Pulldowns (3 sets of 12-15)
  5. Shoulder Shrugs (3 sets of 25
  6. Dumbbell side lateral raises (3 sets of 12-5)
  7. Dumbbell front lateral raises (3 sets of 12-15
  8. Shoulder Press (3 sets of 12-15)


Leg Day

  1. Squats ( either 4 sets of 10 heavy or do 100 reps lighter weight (if you do the second option, you don’t have to do the next exercise))
  2. Leg Press (4 sets of 10)
  3. Calf raises ( 4 sets of 25)
  4. Leg/Quad Extensions Machine (3 sets of 15-20)
  5. Ham-String Leg Curls Machine (3 sets of 12-15)
  6. Lunges (3 sets of 20)
  7. Jump rope for 3 mins



  1. Protein such as TrueMass 1200, IsoMass, or Super Mass Gainer (Take two protein shakes using these proteins a day no matter what for a month.)
  2. Creatine Monohydrate. There is no specific brand for this, but here are a few that I have tried, although just about any brand will work the same.

If you follow this program completely, you should expect an increase of 10-20 pounds of pure muscle. Goodluck and happy lifting.

Leave a Reply

Your email address will not be published. Required fields are marked *