Here are other mass routines I hope that can help.
Mass Routine1
You want to get big and lean, well you'll have to get big first. To this end i would suggest you follow this routine for a fair time, a few weeks, to asses how it works for you. If gains stop then see how far you've come and we will decide where to go form there.
There is a benchpressing bias in this routine, i did this because i wanted to up the weight i was using and i wanted to work on my sticking point at the bottom of the movement. If you want to aim mainly at hypertrophy remove the benching on Thursday and add flyes to the Monday session. Something like 3 x 15.
I won't include cardio or ab work as you can decide when and if you want to include these.
Do a general warmup before each session and at least 2 warmup sets before each excersise.
Monday
Light flat speed bench 5x15
Incline bench 3x8
Tuesday
Deadlift 2x5 light 3x5 heavy
Chins wide grip 5x5
Bent over rows 5x8
Alternate order of chins and rows each week.
Wednesday
rest
Thursday
Flat bench heavy 5x3 (in power rack from bottom of movement, set pins so bar just brushes the chest, press from there)
Military press 5x5 (standing in power rack from bottom of movement, set pins about level with bottom of collar bone)
Close grip bench 5x5 (easiest on smith machine)
Skullcrushers 5x8
Friday
Standing straight bar curls 5x5
Squat 1x5 at 50 kg below the max weight you can complete for 5 reps
then 1x5 at 20 kg below 5 rep max
then 1x5 keep adding 5 kg until you can't complete 5 reps - as many sets as it takes.
Stiff leg deadlifts 5x5 should finish you off nicely.
Saturday rest
and Sunday rest.
If you want to push your bench 1rm higher you could swap the following optional bench routine for the light monday routine, though only for a limited period as this can be taxing, here it is:-
As an example weight say you believe your 1rm to be 120kg.
Do 4 warm up sets.
2 with the empty bar
1 with 60 kg easy reps no failiure
1 with 70 kg easy reps no failiure
Work set - 1 set with 90 kg to near failiure
Work set - 1 set with 100 kg to near failiure
Work set - 1 set with 110 kg to failiure
Work set - 1 set with 120 for 1 or hopefully 2
then 1 or 2 back off sets with about 80 kg.
If you get 1 rep with 120 kg then do this until you get 2. When you get 2 reps start 5 kg higher and follow the same pattern.
Mass routine 2
Another way to organize your mass routine is in more of a total body style.
WORKOUT 1
Front Squats, Back Squats, or Overhead Squats
Dumbbell Bench Press or Barbell Bench Press
Barbell Rows or Dumbbell Rows
Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins
Grip or Ab Exercise
WORKOUT 2
Barbell or Dumbbell Overhead Presses
Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans
Dips
Wide Grip Chins
Grip or Ab Exercise
How many days a week? You do workout 1 and then wait two or three days before doing workout 2. After workout 2, you wait another two or three days and do workout 1. Repeat. So, in a given week you might workout on Monday, Thursday, and Sunday. Or Monday, Wednesday, Saturday. Or Monday, Thursday, Saturday. Basically, you do your next workout when you feel fully recovered. Sometimes you'll feel recovered in 48 hours, sometimes in 72 hours, and sometimes maybe not for 96 hours. It depends on myriad factors like the intensity of your last workout, sleep, diet, stress, your schedule, etc.
Sets and reps? Similar to the other program ? 4x6 or 5x5 (but only 3 work sets).
What are the advantages and disadvantages of this routine compared to the original 5x5 ? A downside to the 5x5 program is that if you miss a workout, you might not work the exercises or muscles in that workout for 2 weeks. As a result, it's imperative not to miss workouts. With this type of routine, if you can't make a workout on a given day, you just wait one or even two days and then do it. For people with hectic schedules or that can't always keep a workout schedule it's a good option.
Some people gain better from a more total body oriented workout as well. In a specialized routine, you completely annihilate each major muscle every 7 days. Some grow well from this approach; others don't. Others gain better from working each muscle with slightly less intensity more frequently.
Finally, to keep making gains it's good to mix up your routine a little from cycle to cycle, and this gives you another option.
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