If you have 4 days a week to workout, try this program that I use strictly to gain mass. You should be able to complete each day in less than 45 minutes. For each set, use weights that will allow you to do the specified number of reps.
Monday:
Bench Press = 5 reps x 5 sets with 2 minutes rest
Incline Bench Press = 6-8 reps x 3 sets with 1 1/2 minute rest
Dips = 6-8 reps x 3 sets with 1 minute rest
Tuesday:
Deadlift = 5 reps x 5 sets with 3 minutes rest
Pull-ups = 6-8 reps x 3 sets with 1 1/2 minute rest
Bent-Over Barbell Rows = 6-8 reps x 3 sets with 1 1/2 minute rest
Seated Cable Rows = 6-8 reps x 3 sets with 1 minute rest
Wednesday: Rest (I recommend doing 30 minutes high-intensity cardio)
Thursday:
Squat = 5 reps x 5 sets with 2 minutes rest
Leg Press = 6-8 reps x 3 sets with 1 1/2 minute rest
Dumbbell Step-Ups = 20 reps (10 reps per leg) x 2 sets with 1 minute rest
Friday:
Seated Military Press = 5-7 reps x 5 sets with 2 minutes rest
Barbell Upright Rows = 6-8 reps x 4 sets with 1 1/2 minute rest
Shrugs = 8-10 reps x 4 sets with 1 minute rest
Superset
Close-Grip Bench Press = 6-8 reps with 45 seconds rest then do
Barbell Curl = 6-8 reps with 45 seconds rest; repeat 2 more sets
Lying E-Z Bar Tricep Extension = 8-10 reps with 30 seconds rest then do
E-Z Bar Preacher Curls = 8-10 reps with 30 seconds rest; repeat 2 more sets
Saturday & Sunday: Rest (or do 30 minutes high-intensity cardio on one of those days)
If Friday's workout seem too long for you and you have time on Saturday, split the shoulders and arms workout.
Stick to this program for 8 weeks. Doing more than 8 weeks of heavy training might slow or stop your muscle growth due to overtraining. Use a week or two to work on muscle definition then start building mass again.
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