Springtime Mass Builder - Steve Holman (1996)

Ah, spring is in the air and thoughts of getting in shape are prying their way back into your conscious mind. When you step outside and feel the warm sun on your neck, you know it won't be long before you'll be going shirtless again - which can send the off-season bodybuilder into extreme panic mode. 

If you're on the verge of spring fever but your physique is still in winter hibernation, it's time to get with a proper program, crank up the training intensity and chisel your muscle structures before summer rolls around. One of the best places to put your plan into action is your very own home gym.

If you train in a commercial facility, don't stop reading just yet. You can use the following training advice and routine no matter where you work out. It's simple, straightforward and only requires three days a week. 

Here's the routine: 

Monday

Squat: 2 x 6-8

Leg extension: 1 x 8-10

Leg Curl: 2 x 6-8

Bench press: 2 x 6-8

Low incline flye: 1 x 8-10

Incline dumbbell press: 2 x 6-8

Undergrip chin: 2 x 6-8

One-arm dumbbell row: 2 x 6-8

One-leg calf raise: 2 x 10-20

Wednesday

Deadlift: 2 x 6-8

Dumbbell press: 2 x 6-8

Lateral raise: 2 x 8-10

Triceps Kickback: 2 x 8-10

Lying triceps extension: 2 x 6-8

Concentration curl: 2 x 8-10

Seated dumbbell curl: 2 x 6-8

Wrist curl: 1 x 8-10

Reverse wrist curl: 1 x 8-10

Crunch: 2 x 8-10

Friday

Front squat: 2 x 6-8

Leg extension: 2 x 8-10

Stiff-legged deadlift: 2 x 6-8

Bench press: 2 x 6-8

Low incline flye: 1 x 8-10

Incline dumbbell press: 2 x 6-8

Undergrip chin: 2 x 6-8

One-arm dumbbell row: 2 x 6-8

One-leg calf raise: 2 x 10-20

Not many sets? You'll be using a 2 second up/2 second down rep cadence, and taking every set to positive failure. 

You hit delts directly only once a week. As with the arms, you pound your delts indirectly during other exercises on Monday and Wednesday, primarily cheat and back work.

You do lower reps on the compound movements and slightly higher reps on the isolation exercises. This should help you concentrate on moving heavy weights on the big power exercises, and focusing feel on during isolation moves. Make your single-joint exercises very deliberate and concentrate strongly on each rep of every set. 

You do squats on Monday and front squats on Friday. This gives you some nice variation. If you truly hate front squats, you can do regular squats on both days, but try doing them flat-footed on one day and with your heels elevated on the other. 

Train hard on every exercise, but don't start adding extra sets. Put your energy into making each set intense and put out when approaching positive failure.