One of the best mass building routines that I used was to select one exercise for each major muscle group and do 6-8 reps on each. The following is for the intermediate body builder who wants to pack on more body weight and muscle mass.
- Bench Press to Neck 6 x 6-8
- Barbell Squat 6 x 8
- Calf Raise 6 x 15-20
- Military Press 6 x 6-8
- Dead Lift 6 x 8-10
- Wide Grip Pull-ups 6 sets of what you can do
- Wide Grip Barbell Curl 6 x 6-8
- Barbell Shrug 6 x 10-15
- T-Bar Row 6 x 10
This is an intense workout you may want to start with 3 sets per exercise and work your way up to 6. Do this routine 3 days a week alternating days.