16-Week Mass Gaining Program

This is a 16-Week Mass Gaining Program. It is the exact program I ran on my last gaining phase that took me from 218 lbs to 242 lbs.

This program includes:

Nutrition: A brief rundown of macronutrients, how to calculate your macros, a recommended food list, and how to adjust your macronutrients throughout this program as well as the exact adjustments I personally made.

Supplements: A list of both ergogenic aids and health supplements I personally took with a brief description as to why.

Cardio: The exact cardio protocol I used to ensure I remained fit from a cardiovascular perspective while limiting fat gain and improving digestion.

Training Block 1: 6-Week Training Block consisting of two 3-Week phases. This phase is higher in volume and consist of 6 training days per week.

Training Block 2: 6-Week Training Block consisting of two 3-Week phases. In this phase the split will change, and you will see a slight reduction in training volume. This block consists of 5 training days per week.

Training Block 3: 4-Week Training Block consisting of one 4-Week phase. The split will again change, and you will see another reduction in training volume however intensity will increase. This block consists of 4 training days per week.

Exercise Substitutions: This program is tailored to me and what I have available in my gym so I added possible exercise substitutions that most gyms should be equipped with.

In order to complete this program, you will need a reasonably equipped gym.

Included will be three formats of the program:

1. Full E-Book PDF: Includes all of the contents listed above.
2. Program in Excel Format: If you like to record your lifts you can do so directly into the spreadsheet.
3. Program in Excel Format but in PDF version: This way you can print the program off and record your lifts by hand.