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Mass Gaining Routine

One of the people I coach, Mike, created a mass gaining routine that combines P90X, P90X Plus, and One on One (OoO), and I think it’s excellent. I asked him if he minded if I shared it with you all, and he said he didn’t care, so here is the mass gaining routine. This is great stuff!

Weeks 1-3 (8-12 reps)

  • Monday- Chest, Shoulders, Triceps
  • Tuesday- Medicine Ball Core Cardio (OoO)
  • Wednesday- Legs and Back
  • Thursday- X-Stretch, Abs/Core Plus (P90X+)
  • Friday- Back and Biceps
  • Saturday- Bun Shaper (OoO)
  • Sunday- Yoga X

Weeks 4-6 (8-12 reps)

  • Monday- Chest and Back
  • Tuesday- Butt and Belly (OoO)
  • Wednesday- Just Arms (OoO)
  • Thursday- Back and Belly (OoO)
  • Friday- 4 Legs (OoO)
  • Saturday- Yoga X
  • Sunday- Rest

Week 7 (Recovery Week)

  • Monday- X-Stretch
  • Tuesday- Yoga X
  • Wednesday- Core Synergistics
  • Thursday- Kenpo-Cardio Plus (P90X+)
  • Friday- Yoga X
  • Saturday- Recovery 4 Results (OoO)
  • Sunday- X-Stretch

Week 8 (6-10 reps)

  • Monday- Chest, Shoulders, Triceps
  • Tuesday- Medicine Ball Core Cardio (OnO)
  • Wednesday- Legs and Back
  • Thursday- Killer Abs (OnO)
  • Friday- Back and Biceps
  • Saturday- Bun Shaper (OnO)
  • Sunday- Yoga X

Week 9 (6-10 reps)

  • Monday- Chest, Back, and Balls (OoO)
  • Tuesday- Cardio X, Ab Ripper X
  • Wednesday- Shoulders and Arms
  • Thursday- Butt and Belly (OoO)
  • Friday- 4 Legs (OoO)
  • Saturday- Yoga X
  • Sunday- Rest

Week 10 (4-8 reps)

  • Monday- Chest, Shoulders, Triceps
  • Tuesday- Medicine Ball Core Cardio (OoO)
  • Wednesday- Legs and Back
  • Thursday- Iso Abs (OoO)
  • Friday- Back and Biceps
  • Saturday- Bun Shaper (OoO)
  • Sunday- Yoga X

Week 11 (4-8 reps)

  • Monday- Chest and Back
  • Tuesday- Butt and Belly (OoO)
  • Wednesday- Just Arms (OoO)
  • Thursday- Back and Belly (OoO)
  • Friday- 4 Legs (OoO)
  • Saturday- Yoga X
  • Sunday- Rest

Week 12 (4-6 reps)

  • Monday- Chest, Shoulders, Triceps
  • Tuesday- Medicine Ball Core Cardio (OoO)
  • Wednesday- Legs and Back
  • Thursday- Killer Abs (OoO)
  • Friday- Back and Biceps
  • Saturday- Bun Shaper (OoO)
  • Sunday – Yoga X

Week 13 (4-6 reps)

  • Monday- Chest, Back, and Balls (OoO)
  • Tuesday- Butt and Belly (OoO)
  • Wednesday- Shoulders and Arms
  • Thursday- X-Stretch, Abs/Core Plus (P90X+)
  • Friday- 4 Legs (OnO)
  • Saturday- Yoga X
  • Sunday- Rest

Like I said, this is a mass gaining routine combining P90X, P90X Plus, and P90X One on One. If you want, you can even throw in one more Recovery Week between weeks 10 and 11 if need be. Remember, you need to make sure that you’re eating properly and taking in the right supplements if you’re looking to gain mass! Click on the pictures below to learn more about or purchase each program listed in this mass gaining routine.

P90X P90X One on OneP90X Plus

45 comments

  1. Thanks coach! Hopefully some people that are looking to gain mass find it useful.

  2. Glover /

    This looks great! Exactly what im looking for!

  3. Chris L /

    What is the recommended way to keep pushups / pullups in the 6 – 10 rep range? Use a weight vest? Do them super slow? Swap them out for another exercise? Other?

  4. @Chris. You’re going to do 6-10 reps for everything EXCEPT push-ups and pull-ups. However, you could always add a weighted vest to your routine, which will bring the reps down.

  5. Sonju /

    Can a mass routine be performed with just P90X and P90X Plus?

  6. Josh,
    I’m going to start cycling creatine to bulk up a bit. I bought creatine monohydrate, because it is basically the standard and I know people who have had impressive gains with it. The problem is the bloating, which is extremely common. The other creatine, ethyl ether, i hear limits bloating and absorbs much easier, requiring less to have to be taken. A few friends that have tried CEE say that the gains are much less unless CEE is taken at a creatine mono dosage. Have you tried CEE? If so, how much and hows it working out for you compared to creatine mono?

  7. Derek /

    Wow, had p90x and +, just got one on one this past week. Perfect timing, thanks!!

  8. Travis /

    wow! this is perfect! exactly what i was looking for! thanks coach! and what do u usually do when tony says everyone do 16 reps?

    thanks.

  9. @Travis. Focus on the rep range that you’re trying to follow.

  10. @Max. I am actually taking CEE right now, and I’m getting good results with it, but not like I do with monohydrate. I’m taking just 2 pills per day.

  11. @Sonju. Yeah it can. You just have to follow the resistance workouts for each. Make sure you give each muscle group 48 hours rest before working them again, though.

  12. Derek /

    Just had a quick question… have yet to do the Medicine Ball Core Cardio and unfortunately cannot afford to buy multiple weights. Any recommendation on a good starting ball for a P90X graduate, 5’9, 150lbs? Was thinking 6 or 8lbs?

  13. @Derek. I have an 8 lbs ball right now, but want to move to 10 lbs. It’s up to you man!

  14. Travis /

    what rep range did u follow do gain mass?

    thanks.

  15. @Travis. 8-10.

  16. Travis /

    i read in alot of your posts and it says that 6-8 is even better. so why do u do 8-10?

    thanks.

  17. @Travis. I switch between 6-8 and 8-10.

  18. Travis, the 6-8 and then 4-6 progression is for maximum hypertrophy. Its basic progressive overloading. The point of the varying reps is to put as much stress on the muscles as possible using heavy weights the first weeks, heavier weights, and even heavier weights. Hope that clears confusion.

  19. Travis /

    ahh ok thanks alot guys.

  20. Andrew /

    Hey Josh I’m going to start this routine today, I even took the time to make a calendar for it, I’ll let you know how that turns out.

  21. @Andrew. Sounds good man.

  22. Josh! Thanks for the gaining mass posts! I’ve been P90X’ing and have toned up and now want to focus on bulking up and increasing my strength. If I can summarize:
    8-10reps with maximum weight to squeeze out #10
    cardio once a week
    diet, diet , diet – more calories with higher intakes of quality proteins at the right times (throughout day, pre/post workout)

    I get having a good diet to optimize your routines. I suppose you could have strong workouts and a less than optimal diet, but won’t see results as quickly? I’m a true believer that you have to get into a routine and workout on a regular basis.

  23. @Andy. The diet is the most important part of the program, and you need to follow it closely whether you’re looking to lose weight or gain mass. If you don’t follow the diet, you won’t get the results you want.

  24. hey bro, i’m going to start a 6 month bulking phase and i expect to gain around 3 pounds a month, also, i’m about 15 (turning 16 soon) and i’ve been wondering if this is a good amount of weight gain in one month? how much fat can i expect to gain while bulking very clean at 3 pounds a month? thanks

  25. @Phil. I think 3 lbs is a good number to aim for.

  26. So Josh. I wonder about one thing.
    It it possible to gain mass [I need about 30lbs] and still be ripped all the time during the “gain period”?

    I’m not sure about my knowledge:
    Eating more calories per day with appropriate protein,healthy fat,carbohydrates will help me gain the mass?

    How many calories should I get in one day to stay ripped and gain mass? [I’m 62kg – 133.5 lbs]

  27. @Martin. It’s very tough to gain mass and lose body fat at the same time, so you need to focus on either one or the other, not both. Learn more about gaining mass by typing in “gain mass with P90X” in the search box.

  28. I have a question for you, so I’m doing a little routine that looks like this:

    Monday: 30-15 Upper body massacre (similar to chest and back)

    Wednesday: Back & Biceps

    Friday: Legs & Back

    I was wondering if I’m overworking my back, I’m doing the 48 hour rest rule, but would it hurt my results if I did this?

    Thanks a lot!

  29. @James. I would only work the same muscle group twice a week.

  30. Hi Josh

    Im nearly finished my first round of p90x, i absolutley love it and gettin some good results!! Im very keen to do this program just to change things up a little for my 2nd round.

    My question is does this have to be a mass gaining program? would i still see results even if i wasn’t eating to bulk up?? so basically can u treat it the same way you would treat p90x? Eat well and train hard.

  31. Hey I am from Sweden!
    How many lbs can i gain with this and with good diet?

    BTW
    I like your wedsite and your result are amazing ! πŸ™‚

  32. @Landi. It all depends on your effort level and your diet.

  33. @Blake. No, it’s not a mass gaining program. However, you can make it into one by making a few small adjustments. Just follow the Nutrition Guide and workouts and you will get lean and ripped!

  34. Cool, so i can follow this workout and still get lean and ripped?? just looking to change things up for my next round πŸ™‚

  35. @Blake. You need to follow the regular Classic version of P90X, not this schedule.

  36. Ok cool πŸ™‚ Thanks Josh.. can i quickly ask, what are you doing right now? in terms of your workouts.

  37. @Blake. I’m doing a combination of P90X, Insanity, and TurboFire.

  38. Very keen to know how you Hybrid those workouts josh?? do u have the routine somewhere??

  39. @Blake. Type in “P90X/Insanity Hybrid” in the search box on the home page.

  40. Hey great workout for mass! Been doing P90x for awhile and want to gain mass! Do I keep the food the same in all 3 phases or what bro?

  41. Josh /

    @Jay. Make sure you take in enough calories and are using the proper supplements. If your main goal is to gain mass, follow Phase 3 Level 3 for the entire 90 days.

  42. Trevor /

    for legs and back, I’ve added a back pack with 70 pounds of dumbells in it, and hold on to two 35 pounders while doing squats to keep it in the 8-10 range, is this a good idea?

  43. @Trevor. Anything to take your workouts to the next level. However, make sure you don’t injure yourself either.

  44. David /

    what should I do on workouts were Tony says to do a certain amount of reps thats over the usual 8-10. Should you do the suggested amount of reps, do 8-10 reps or do a strip set were you do 8-10 reps and then lighten the weights to do the rest.

  45. @David. For exercises such as push-ups and pull-ups you’re still going to go till failure.

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