16-Week Old-School Mass Builder (Bro Split)
The Old-School Mass Builder is a 16-week throwback to bodybuilding training in its purest form: the classic 5-day bro split. Each session is dedicated to one major muscle group (chest, back, legs, shoulders, arms), letting you hit it hard, drain the tank, and give it a full week to grow back bigger.
This is the split that built the golden-era physiques. One body part per day means more volume per muscle per session, more exercise variety, and a stronger mind-muscle connection than rotational splits like PPL or upper/lower. Trade-off: each muscle is hit only once per week, so frequency is lower than modern hypertrophy splits. The compensation is intensity and volume per session.
Sessions run up to 90 minutes to make room for the volume: heavy compounds first, accessory and isolation work second, and a finisher when you have the gas. No cardio is programmed, since the goal is mass and the calorie surplus.
Best for advanced lifters with a solid base of strength and a clear hypertrophy goal. You should be eating in a moderate-to-aggressive surplus, sleeping well, and mentally prepared for 16 weeks of focused training.
Outcomes (typical): meaningful, visible mass gain over 16 weeks, with balanced development across all five major groups.
Weeks:
-
Day 1Week 1FreeChest Day: Monster Size
Brutal chest workout focused on maximum size, heavy pumps, and thick mass growth.
1h 15m Full Chest -
Day 2Week 1FreeBack workout: Ultimate Width
Build a massive wide back with brutal exercises focused on width, stretch, and insane pumps.
1h 20m Full Back -
Rest DayDay 3Week 1Free
Rest Day
Rest -
Day 4Week 1Leg Day: Ultra Destruction
High-volume and intensity leg workout designed for total hypertrophy, deep pumps, and massive quad growth.
1h 00m Full Legs -
Day 5Week 1Shoulders: Ultra Destruction
Build round, wide 3D delts with intense pumps, heavy tension, and nonstop shoulder destruction.
1h 10m shoulders -
Day 6Week 1Full Arms: Build 2XL Arm size
Extreme arm workout for bigger biceps, thicker triceps, insane pumps, and massive sleeve-stretching growth.
1h 10m Full Arms -
Rest DayDay 7Week 1
Rest Day
Rest
-
Day 1Week 2
Chest Day: Monster Size
Brutal chest workout focused on maximum size, heavy pumps, and thick mass growth.
1h 15m Full Chest -
Day 2Week 2
Back workout: Ultimate Width
Build a massive wide back with brutal exercises focused on width, stretch, and insane pumps.
1h 20m Full Back -
Rest DayDay 3Week 2
Rest Day
Rest -
Day 4Week 2
Leg Day: Ultra Destruction
High-volume and intensity leg workout designed for total hypertrophy, deep pumps, and massive quad growth.
1h 00m Full Legs -
Day 5Week 2
Shoulders: Ultra Destruction
Build round, wide 3D delts with intense pumps, heavy tension, and nonstop shoulder destruction.
1h 10m shoulders -
Day 6Week 2
Full Arms: Build 2XL Arm size
Extreme arm workout for bigger biceps, thicker triceps, insane pumps, and massive sleeve-stretching growth.
1h 10m Full Arms -
Rest DayDay 7Week 2
Rest Day
Rest
-
Day 1Week 3
Chest Day: Monster Size
Brutal chest workout focused on maximum size, heavy pumps, and thick mass growth.
1h 15m Full Chest -
Day 2Week 3
Back workout: Ultimate Width
Build a massive wide back with brutal exercises focused on width, stretch, and insane pumps.
1h 20m Full Back -
Rest DayDay 3Week 3
Rest Day
Rest -
Day 4Week 3
Leg Day: Ultra Destruction
High-volume and intensity leg workout designed for total hypertrophy, deep pumps, and massive quad growth.
1h 00m Full Legs -
Day 5Week 3
Shoulders: Ultra Destruction
Build round, wide 3D delts with intense pumps, heavy tension, and nonstop shoulder destruction.
1h 10m shoulders -
Day 6Week 3
Full Arms: Build 2XL Arm size
Extreme arm workout for bigger biceps, thicker triceps, insane pumps, and massive sleeve-stretching growth.
1h 10m Full Arms -
Rest DayDay 7Week 3
Rest Day
Rest
-
Day 1Week 4Mega Size Chest Day
Brutal chest workout focused on maximum size, heavy pump, and serious hypertrophy.
1h 10m Full Chest -
Day 2Week 4Back Workout with Heavy Lifts
Heavy back workout built for raw strength, thickness, and massive muscle growth.
1h 10m Full Back -
Day 3Week 4Leg Day: Deep Burn
High-intensity leg workout designed for insane pump, deep burn, and full lower-body growth.
1h 00m Full Legs -
Day 4Week 4Shoulders Pump Workout
Explosive shoulder workout for a crazy pump, round delts, and full 3D size.
1h 00m Shoulders -
Rest DayDay 5Week 4
Rest Day
Rest -
Day 6Week 4Full Arms Blast
Intense arm workout for maximum pump, bigger biceps, and massive triceps growth.
1h 15m Full Arms -
Rest DayDay 7Week 4
Rest Day
Rest
-
Day 1Week 5
Mega Size Chest Day
Brutal chest workout focused on maximum size, heavy pump, and serious hypertrophy.
1h 10m Full Chest -
Day 2Week 5
Back Workout with Heavy Lifts
Heavy back workout built for raw strength, thickness, and massive muscle growth.
1h 10m Full Back -
Day 3Week 5
Leg Day: Deep Burn
High-intensity leg workout designed for insane pump, deep burn, and full lower-body growth.
1h 00m Full Legs -
Day 4Week 5
Shoulders Pump Workout
Explosive shoulder workout for a crazy pump, round delts, and full 3D size.
1h 00m Shoulders -
Rest DayDay 5Week 5
Rest Day
Rest -
Day 6Week 5
Full Arms Blast
Intense arm workout for maximum pump, bigger biceps, and massive triceps growth.
1h 15m Full Arms -
Rest DayDay 7Week 5
Rest Day
Rest
-
Day 1Week 6
Mega Size Chest Day
Brutal chest workout focused on maximum size, heavy pump, and serious hypertrophy.
1h 10m Full Chest -
Day 2Week 6
Back Workout with Heavy Lifts
Heavy back workout built for raw strength, thickness, and massive muscle growth.
1h 10m Full Back -
Day 3Week 6
Leg Day: Deep Burn
High-intensity leg workout designed for insane pump, deep burn, and full lower-body growth.
1h 00m Full Legs -
Day 4Week 6
Shoulders Pump Workout
Explosive shoulder workout for a crazy pump, round delts, and full 3D size.
1h 00m Shoulders -
Rest DayDay 5Week 6
Rest Day
Rest -
Day 6Week 6
Full Arms Blast
Intense arm workout for maximum pump, bigger biceps, and massive triceps growth.
1h 15m Full Arms -
Rest DayDay 7Week 6
Rest Day
Rest
-
Day 1Week 7Sick Looking Chest
Chest workout built for insane pump, deep muscle detail, and a powerful upper-body look.
1h 15m shredded chest -
Day 2Week 7Back Strength & Size
Powerful back workout focused on building raw strength, thickness, and overall size.
1h 10m Strength & Size -
Day 3Week 7Rapid Leg Mass Builder
Workout designed to build bigger legs fast with nonstop intensity and pump.
1h 00m Full Legs -
Day 4Week 7Shoulders - only for the strongest
Brutal shoulder workout built for extreme pump, pain, and massive 3D delts.
50m Full shoulders -
Rest DayDay 5Week 7
Rest Day
Rest -
Day 6Week 7Arms Total Pump
This is a full arm workout for an insane pump, nonstop burn, and maximum arm size.
1h 10m Full Arms -
Rest DayDay 7Week 7
Rest Day
Rest
-
Day 1Week 8
Sick Looking Chest
Chest workout built for insane pump, deep muscle detail, and a powerful upper-body look.
1h 15m shredded chest -
Day 2Week 8
Back Strength & Size
Powerful back workout focused on building raw strength, thickness, and overall size.
1h 10m Strength & Size -
Day 3Week 8
Rapid Leg Mass Builder
Workout designed to build bigger legs fast with nonstop intensity and pump.
1h 00m Full Legs -
Day 4Week 8
Shoulders - only for the strongest
Brutal shoulder workout built for extreme pump, pain, and massive 3D delts.
50m Full shoulders -
Rest DayDay 5Week 8
Rest Day
Rest -
Day 6Week 8
Arms Total Pump
This is a full arm workout for an insane pump, nonstop burn, and maximum arm size.
1h 10m Full Arms -
Rest DayDay 7Week 8
Rest Day
Rest
-
Day 1Week 9
Sick Looking Chest
Chest workout built for insane pump, deep muscle detail, and a powerful upper-body look.
1h 15m shredded chest -
Day 2Week 9
Back Strength & Size
Powerful back workout focused on building raw strength, thickness, and overall size.
1h 10m Strength & Size -
Day 3Week 9
Rapid Leg Mass Builder
Workout designed to build bigger legs fast with nonstop intensity and pump.
1h 00m Full Legs -
Day 4Week 9
Shoulders - only for the strongest
Brutal shoulder workout built for extreme pump, pain, and massive 3D delts.
50m Full shoulders -
Rest DayDay 5Week 9
Rest Day
Rest -
Day 6Week 9
Arms Total Pump
This is a full arm workout for an insane pump, nonstop burn, and maximum arm size.
1h 10m Full Arms -
Rest DayDay 7Week 9
Rest Day
Rest
-
Day 1Week 10Chest Day: Normal Pump
Classic chest workout focused on steady pump, muscle control, and balanced growth.
1h 20m Full Chest -
Day 2Week 10Solid Back Workout
Effective back workout for solid thickness, strength, and overall muscle development.
1h 15m Full Back -
Rest DayDay 3Week 10
Rest Day
Rest -
Day 4Week 10Old-school Massive Legs
Old-school leg workout packed with heavy sets, brutal intensity, and massive size gains.
1h 00m Full Legs -
Day 5Week 10Shoulders: Old-school Way
Classic old-school shoulder workout focused on heavy volume, raw intensity, and full delt development.
1h 00m Full Shoulders -
Rest DayDay 6Week 10
Rest Day
Rest -
Day 7Week 10Full Arms: Serious Gains
Heavy arm workout designed for serious size, maximum pump, and nonstop growth.
1h 00m Full arms
-
Day 1Week 11
Chest Day: Normal Pump
Classic chest workout focused on steady pump, muscle control, and balanced growth.
1h 20m Full Chest -
Day 2Week 11
Solid Back Workout
Effective back workout for solid thickness, strength, and overall muscle development.
1h 15m Full Back -
Rest DayDay 3Week 11
Rest Day
Rest -
Day 4Week 11
Old-school Massive Legs
Old-school leg workout packed with heavy sets, brutal intensity, and massive size gains.
1h 00m Full Legs -
Day 5Week 11
Shoulders: Old-school Way
Classic old-school shoulder workout focused on heavy volume, raw intensity, and full delt development.
1h 00m Full Shoulders -
Rest DayDay 6Week 11
Rest Day
Rest -
Day 7Week 11
Full Arms: Serious Gains
Heavy arm workout designed for serious size, maximum pump, and nonstop growth.
1h 00m Full arms
-
Day 1Week 12
Chest Day: Normal Pump
Classic chest workout focused on steady pump, muscle control, and balanced growth.
1h 20m Full Chest -
Day 2Week 12
Solid Back Workout
Effective back workout for solid thickness, strength, and overall muscle development.
1h 15m Full Back -
Rest DayDay 3Week 12
Rest Day
Rest -
Day 4Week 12
Old-school Massive Legs
Old-school leg workout packed with heavy sets, brutal intensity, and massive size gains.
1h 00m Full Legs -
Day 5Week 12
Shoulders: Old-school Way
Classic old-school shoulder workout focused on heavy volume, raw intensity, and full delt development.
1h 00m Full Shoulders -
Rest DayDay 6Week 12
Rest Day
Rest -
Day 7Week 12
Full Arms: Serious Gains
Heavy arm workout designed for serious size, maximum pump, and nonstop growth.
1h 00m Full arms
-
Day 1Week 13Bodybuilder Chest Pump Formula
Chest workout designed to deliver maximum pump, deep contraction, and classic bodybuilder size.
1h 00m Full Chest -
Day 2Week 13Golden Back workout
Classic back workout focused on building width, thickness, and a powerful old-school physique.
1h 00m Full Back -
Day 3Week 13Leg Day: Quads Pump Formula
Quad-focused leg workout built for extreme pump, deep burn, and explosive lower-body growth.
1h 00m Full Legs -
Day 4Week 13Simple & Effective Shoulder workout
Simple shoulder workout focused on effective volume, clean form, and steady delt growth.
1h 10m Full shoulder -
Rest DayDay 5Week 13
Rest Day
Rest -
Rest DayDay 6Week 13
Rest Day
Rest -
Day 7Week 13Full Arms: Iron-hard Pump
Intense arm workout built for an iron-hard pump, nonstop tension, and massive arm growth.
1h 10m Full Arms
-
Day 1Week 14
Bodybuilder Chest Pump Formula
Chest workout designed to deliver maximum pump, deep contraction, and classic bodybuilder size.
1h 00m Full Chest -
Day 2Week 14
Golden Back workout
Classic back workout focused on building width, thickness, and a powerful old-school physique.
1h 00m Full Back -
Day 3Week 14
Leg Day: Quads Pump Formula
Quad-focused leg workout built for extreme pump, deep burn, and explosive lower-body growth.
1h 00m Full Legs -
Day 4Week 14
Simple & Effective Shoulder workout
Simple shoulder workout focused on effective volume, clean form, and steady delt growth.
1h 10m Full shoulder -
Rest DayDay 5Week 14
Rest Day
Rest -
Rest DayDay 6Week 14
Rest Day
Rest -
Day 7Week 14
Full Arms: Iron-hard Pump
Intense arm workout built for an iron-hard pump, nonstop tension, and massive arm growth.
1h 10m Full Arms
-
Day 1Week 15
Bodybuilder Chest Pump Formula
Chest workout designed to deliver maximum pump, deep contraction, and classic bodybuilder size.
1h 00m Full Chest -
Day 2Week 15
Golden Back workout
Classic back workout focused on building width, thickness, and a powerful old-school physique.
1h 00m Full Back -
Day 3Week 15
Leg Day: Quads Pump Formula
Quad-focused leg workout built for extreme pump, deep burn, and explosive lower-body growth.
1h 00m Full Legs -
Day 4Week 15
Simple & Effective Shoulder workout
Simple shoulder workout focused on effective volume, clean form, and steady delt growth.
1h 10m Full shoulder -
Rest DayDay 5Week 15
Rest Day
Rest -
Rest DayDay 6Week 15
Rest Day
Rest -
Day 7Week 15
Full Arms: Iron-hard Pump
Intense arm workout built for an iron-hard pump, nonstop tension, and massive arm growth.
1h 10m Full Arms
-
Day 1Week 16Chest Day: Brutal Old-school Pump
Old-school chest workout packed with brutal intensity, heavy pump, and classic mass-building sets.
1h 00m Chest -
Rest DayDay 2Week 16
Rest Day
Rest -
Day 3Week 16Back workout with Machines
Machine-based back workout focused on controlled reps, deep contraction, and full muscle activation.
50m Full Back -
Day 4Week 1680s-style Leg Day
Classic 80s-style leg workout packed with heavy volume, brutal sets, and nonstop intensity.
1h 15m Full Legs -
Day 5Week 16Shoulders: Steady Pump
Light and effective shoulder workout focused on smooth pump, control, and steady delt activation.
1h 20m Full Shoulders -
Rest DayDay 6Week 16
Rest Day
Rest -
Day 7Week 16Full Arms: Smooth Pump
Easy arm workout designed for a smooth pump, steady tension, and balanced arm growth.
50m Full Arms
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