16-Week Mass Gaining Program

This is the exact program I ran during my last gaining phase that took me from 218 lbs to 242 lbs.
It’s a complete blueprint covering how I trained, ate, and supplemented to add quality size without unnecessary fat gain.

What’s Included

🧠 Nutrition Guide
A straightforward breakdown of macronutrients, how to calculate your own, and how to make adjustments across the 16 weeks. You’ll also get:

• A full recommended food list
• A walkthrough of how I personally adjusted my macros during this phase
• Simple rules for dialing in calories as your weight increases

💊 Supplement Protocol
The exact ergogenic aids and health supplements I used — with a short explanation of why each one was included and what role it served in recovery, performance, and overall health.

❤️ Cardio Plan
My cardio protocol for staying fit and supporting digestion while minimizing fat gain throughout the bulk.

🏋️ Training Blocks
The program is broken into three progressive blocks, each designed to build on the last while managing fatigue and maximizing hypertrophy.

• Block 1 (Weeks 1–6) – Two 3-week phases, higher volume, 6 training days per week.
• Block 2 (Weeks 7–12) – Two 3-week phases, moderate volume, 5 training days per week, refined exercise selection.
• Block 3 (Weeks 13–16) – Final 4-week phase, reduced volume but higher intensity, 4 training days per week.

Every block includes detailed exercise selection, progression, and structure to help you push performance while staying recovered.

🔄 Exercise Substitutions
I’ve included suggested swaps for nearly every movement so you can run the program effectively in any well-equipped gym.

Formats Included

You’ll receive the program in three easy-to-use formats:

• Full E-Book PDF: Complete breakdown of the program, nutrition, and supplements
• Editable Excel File: Track your lifts and progression digitally
• Printable PDF Sheets: Record your workouts by hand in the gym

Requirements

All you need is access to a reasonably equipped gym and a commitment to training hard and eating consistently.