Month 1 works on a 2 days resistance, 1 day cardio (or rest) 2 days further resistance, 1 day cardio or rest basis. Maximum rest periods for each muscle group have been incorporated as trust me, you’ll need it in this first month!

Team Immortal Monster Mass Workout – Month 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest & Biceps Quads/Hamstrings/Abs Cardio of your choice Shoulders/Triceps Back/Calves/Abs Cardio of your choice or rest Rest
Chest & Biceps Quads/Hamstrings/Abs Cardio of your choice Shoulders/Triceps Back/Calves/Abs Cardio of your choice or rest Rest
Chest & Biceps Quads/Hamstrings/Abs Cardio of your choice Shoulders/Triceps Back/Calves/Abs Cardio of your choice or rest Rest
Chest & Biceps Quads/Hamstrings/Abs Cardio of your choice Shoulders/Triceps Back/Calves/Abs Cardio of your choice or rest Rest

Team Immortal Monster Mass Workout – Month 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest/Back/Abs Cardio of your choice Shoulders/Legs/Abs Cardio of your choice Biceps/Triceps/Abs Cardio of your choice or rest Rest
Chest/Back/Abs Cardio of your choice Shoulders/Legs/Abs Cardio of your choice Biceps/Triceps/Abs Cardio of your choice or rest Rest
Chest/Back/Abs Cardio of your choice Shoulders/Legs/Abs Cardio of your choice Biceps/Triceps/Abs Cardio of your choice or rest Rest
Chest/Back/Abs Cardio of your choice Shoulders/Legs/Abs Cardio of your choice Biceps/Triceps/Abs Cardio of your choice or rest Rest

Team Immortal Monster Mass Workout – Month 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Back/Biceps Cardio/Abs Chest/Shoulders/Triceps Cardio/Abs Legs Cardio/Abs Rest
Back/Biceps Cardio/Abs Chest/Shoulders/Triceps Cardio/Abs Legs Cardio/Abs Rest
Back/Biceps Cardio/Abs Chest/Shoulders/Triceps Cardio/Abs Legs Cardio/Abs Rest
Back/Biceps Cardio/Abs Chest/Shoulders/Triceps Cardio/Abs Legs Cardio/Abs Rest
Chest and Biceps
Chest
Exercise Sets Reps week1 week2 week3 week4
Bench Press - Power 4 3 to 5
Incline Bench Press  – Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 2 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl  – Muscle 2-3 6 to 12
Cable Curl - Burn 1-2 40
Quads, Hamstrings and Abs
Quads
Exercise Sets Reps week1 week2 week3 week4
Squat - Power 4 3 to 5
Leg Press  – Muscle 2-3 6 to 12
Dumbbell Lunge - Muscle 2-3 6 to 12
Leg Press - Burn 2 40
Hamstrings
Exercise Sets Reps
Romanian Deadlift - Power 2-4 3 to 5
Leg Curl  – Muscle 2-3 6 to 12
Leg Curl - Burn 1 40
Abs – ab workout of your own choice
Shoulders and Triceps
Shoulders
Exercise Sets Reps week1 week2 week3 week4
Seated Barbell Press - Power 4 3 to 5
Seated Arnold Press  – Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2-3 6 to 12
Dumbbell Lateral Raise - Burn 2 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press  – Muscle 2 6 to 12
EZ Bar Skullcrusher - Muscle 2 6 to 12
Cable Tricep Pushdown - Burn 1 40
Back, Calves and Abs
Back
Exercise Sets Reps week1 week2 week3 week4
Deadlift - Power 2-4 3 to 5
Barbell Rows - Muscle 2-3 6 to 12
Wide Grip Pullup – Muscle 2-3 6 to 12
Seated Cable Row - Burn 2 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 10 to 15
|Standing Calf Raise  – Burn 2 40
Abs – ab workout of your own choice


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  3. Body Mass Workout
  4. Antagonistic Superset Workout
  5. Compound Muscle Building Routine