From Sami in Bahrain, a 28 year old who wants to train heavy to obtain mass and asks how to split his routine to reach this goal.  His question is: 

Dear Mike:

How do I train heavy duty and split my routine? 

Dear Sami:

Thank you for your question.  It's great to hear from fellow bodybuilders who reside in other countries.  

During my competitive days, the mass-building training cycle that I, and most other pro bodybuilders, used was: Monday, Tuesday, Thursday, Friday, off Wednesday and weekends.  The split works like this:

Note: As always, warm up before beginning any exercise program.

Monday
Shoulders: 9-12 sets total
Triceps: 6-8 sets total
Abs: 5-8 sets total

Tuesday
Quads: 8-12 sets total
Hamstrings: 6-8 sets total
Calves: 5-8 sets total 

Wednesday (Off)

Thursday
Chest: 9-12 sets total
Biceps: 6-8 sets total
Abs: 5-8 sets total

Friday
Back: 15-18 sets total
Calves: 5-8 sets total

Saturday (Off)

Sunday (Off)

Stay heavy and keep repetitions, in general, between 4-12.  Lastly, in order to gain mass, don't forget to eat properly and consume enough calories!  

Thanks again for your question, Sami, and good luck with your training.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.