Packing on pure muscle mass is a common goal found in every gym and fire station. But after a few years at it and not much change in body composition, we find ourselves trying to find the “secret.” This is when we turn to the internet with the goal of finding that one workout we’ve been missing. We even search for the “special plan” a certain actor used to prep for a movie role. Then we try it, and again, not much change. So why don’t these secrets work? It’s simple, because the secret can’t be packaged up and sold as a special program. So let’s take it old school, like Arnold and the boys used to do. The secret is simply “lift heavy and eat heavy.” This is where the FSN Mass Program comes in. Get back to the original lifts and muscle groups that actually make a difference. You will notice that most of our sets are 6-8 reps, this means that failure will start showing up at 4-6 reps. Are you ready for that? This works the muscle to its full potential without causing it to eat itself for energy. You will love the strength and results that come from this old school raw training. For best results, run the below workout program for 10-12 weeks (or longer!) Warm up completely before beginning your sets. Choose weight that leads to TRUE muscle failure at 6-8 reps. Lastly, supplement and eat how you should (SEE BELOW!)

Monday – Back

  • 5 Sets x 8 Deadlifts
  • 5 Sets x 8 Barbell Shrug
  • 5 Sets x 6 Bent Over-Rows
  • 3 Sets x 12 (or max) Pull Ups

Tuesday – Chest

  • 5 Sets x 6 Flat Bench
  • 5 Sets x 8 Flys
  • 3 Sets x 6 Incline Bench
  • 5 Sets x 8 Decline Bench Press (Dumbbell)

Thursday – Legs

  • 6 Sets x 8 Squats
  • 5 Sets x 12 Dumbbell Lunges
  • 5 Sets x 8 Front Squats
  • 4 Sets x 8 Straight Leg Deadlifts

Friday – Arms And Shoulders

  • 3 Sets x 8 Military Press
  • 5 Sets x 8 Lateral Shoulder Raise
  • 5 Sets x 8 Front Shoulder Flys
  • 4 Sets x 8 Dumbbell Shrugs
  • 3 Sets x 8 Reverse Cable Crossover


Let’s keep this simple and old school too! So now you’re lifting heavy, just make sure you eat heavy as well! We don’t need a special food scale or phone app to count out each and every calorie and macro nutrient to see results. We need clean food and protein, and LOTS OF IT! For best results, figure out about how many calories you eat per day when not gaining or losing weight (just an estimate). Then pick a nice balance of foods from the list below and eat 500-1000 calories per day over that caloric maintenance number. Pair this with the workouts from above to see big results! Don’t forget to complete this program by adding a supplement stack to maximize results (SEE BELOW!)


  • FSN Protein Powder
  • Eggs
  • Lean red meat
  • Chicken and turkey breasts
  • Fish
  • Beans
  • Greek Yogurt
  • Nuts


  • Whole grains, such as oatmeal, quinoa, rice and cereals
  • Starchy vegetables, such as potatoes
  • Fruits, such as oranges, apples and bananas
  • Other vegetables, such as leafy greens, broccoli and cucumbers


  • Nuts and seeds
  • Healthy oils, such as Olive Oil or MCT Oil
  • High fat fruits, such as Avocado