The Cuban Cardio Mass Gain Workout Plan aims to help users get stronger, bigger, and increase muscle mass through a 7 day split routine focusing on upper body, lower body, and full body exercises. Key aspects include training to muscular failure without counting reps, incorporating both high volume and intensity workouts, and consuming extra calories and protein to support muscle growth. The plan provides sample exercises for each day, focusing on compound lifts, and recommends post-workout nutrition including protein and carbohydrates to support muscle building.

1. Mass Gain Workout Plan
Cuban Cardio Programme

2. Hard work pays off!
It’s hard and there is a lot of training involved.
You will need to get used to some complicated workouts.
The most important is to complete the task.
Cuban Cardio Mass Gain Workout will enable you to grow providing
you eat nicely above the daily calories maintenance levels and get
enough proteins, at least 1g /lb of body weight.
Follow the programme and you will grow!

3. Aims of the Programme
• Get stronger, get bigger in a quick, easy, effective and safe way
• Complete the workout within a given time scale with realistic
goals
• Increase anabolic hormones, metabolism and hypertrophy
• Maximise muscle glycogen storage through volume training days
• Maintain good condition aerobic capacity whilst in positive calories
balance

4. Muscular Failure Training
• It’s been proven you don’t have to take every set to the maximum to
boost failure to achieve muscular growth.
• Key rules:
• Don’t count reps
• Do as many reps until you fail (one day it may be 8 reps another 20)
• Load and lift until you get tired and… fail
• The volume workout ensures lots of work and lots of reps needs to be
done within a short period of time. An example
• High intensity training = heavy load in a short period of time
• In the strength training the rest time between sets should be short and
the load should increase with each set.

5. DAY 1 – Upper Body Strength
• 1 arm dumbbell row, immediately after one arm another, no rest
• Flat dumbbell press
• Parallel bent over barbell row
• Seated dumbbell shoulder press
• Pull ups

6. DAY 2 – Lower Body Volume
• Dumbbell squat or 45 degreed leg press loading, add weight
pyramid every set
• Seat leg curl, add weight resistance every set
• Bulgarian split squat
• Barbell squat
• Hack squat

7. DAY 3 – Calves & Arms
• Dumbbell standing and calf jump
• Dumbbell inclined hammer curls
• Lying decline EZ bar skull crushers
alternating sequence with close
grip chess press of each set
exercise completed
• Dumbbell concentration curls
• Triceps Cable pushdown
• 21 Biceps curls EZ bar alternating
press up close grip each set
completed exercise
• Close grip pull up

8. DAY 4 – ABS & Core
• Barbell roll out
• Barbell toe touch
• Decline bench sit up with
weight plate
• Hanging leg raise
• Plank
• Swiss ball jack knife
• Kettlebell seated Russian twist

9. DAY 5 – Upper Body Volume
• Barbell bent over row
• Barbell incline chest press
• Kettlebell one arm shoulder
press
• Dumbbell lateral sided shoulder
press or single presses with no
rest between arms
• Cable single arm rear raise
• Barbell seated preacher curl
• Cable rope triceps overhead
extensions

10. DAY 6 – Lower Body Strength
• Barbell front squat
• Barbell Romanian deadlift
• Barbell sumo squat
• Dumbbell lunges different
direction step back front side
and reverse lunges alternate set
completed exercise
• Machine leg press
• Dumbbell calf jump

11. DAY 7 - Rest
Rest
Relax
Refresh

12. Post-workout Meals
• Within 10 minutes of workout completion drink 40-50g whey
protein and from time to time alternate and mix it with Creatine
4g
• Carbohydrates maltodextrin, dextrose and fructose
• 60 minutes after post-workout meal should include:
• 30g protein (meat / fish / eggs)
• 50-57g carbohydrates (oatmeal / wholemeal- wheat / pasta / rice / sweet
potatoes)
• Fats: essential fat acid 0.5g unsaturated oils, olive oils, omega 3, omega 6,
omega 9