Question

Answered by Jamie Kerem

Hey there! You sure can. Before I dive into the routine, I'd like to mention that putting on 30 or 40 pounds of muscle is a daunting task. I urge you to take it slowly to avoid putting on massive amounts of unwated fat. A goal like that - putting on 40 pounds of lean mass - could take many many months if not years. Just take it slowly and carefully monitor your progress.

If your aim is to put on size and mass I suggest your traditional 5 day split, with 2 days of (active) rest.

Day 1: Legs

Leg Extensions

3 sets of 15 reps

Barbell Squat

5 sets of 8-10 reps

Leg Press

5 sets of 10 reps

Dumbbell Lunges

5 sets of 10 reps (each leg)

Day 2: Back

Barbell Deadlift

4 sets of 12 reps

Bent Over Two-Dumbbell Row

4 sets of 10 reps

Seated Cable Rows

5 sets of 10 reps

Straight-Arm Dumbbell Pullover

4 sets of 12 reps

Day 3: Chest

Barbell Bench Press - Medium Grip

4 sets of 10 reps

Incline Dumbbell Flyes

4 sets of 10-12 reps

Dumbbell Flyes

4 sets of 10 reps

Day 4 Cardio

30-60 min

Day 5: Shoulders

Clean and Press

4 sets of 8-10 reps

Side Lateral Raise

4 sets of 10 reps

Reverse Machine Flyes

4 sets of 15 reps

Dumbbell Shrug

4 sets of 12 reps

Day 6: Arms

Close-Grip Barbell Bench Press

4 sets of 10 reps

Seated Triceps Press

4 sets of 10 reps

Barbell Curl

6 sets of 10 reps

Standing Dumbbell Reverse Curl

5 sets of 8-10 reps

Dumbbell Bicep Curl

4 sets of 10 reps

Generally, you'll want to do your big, compound lifts first, and then move onto isolation lifts. This rep range will ensure maximal muscle hypertrophy (i.e. you're going to grow!).

Good luck!