Mass Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Mass Building Workout Plan

Mass Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Mass Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Mass Building Shoulders & Triceps Workout

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Workout Plan Logging
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Exercise Sets Distance Time Reps Weight Rest
Quads / Expert
3 sets, 12,8,6 reps, 01:00 rest
3 12,8,6 -- 01:00
Shoulders / Intermediate
3 sets, 10,6,4 reps, 01:00 rest
3 10,6,4 -- 01:00
Shoulders / Intermediate
3 sets, 10,8,8 reps, 01:00 rest
3 10,8,8 -- 01:00
--
--
3 sets, 25,12,10 reps, 01:00 rest
3 25,12,10 -- 01:00
--
--
3 sets, 10,6,4 reps, 01:00 rest
3 10,6,4 -- 01:00
--
--
3 sets, 12,10,10 reps, 01:00 rest
3 12,10,10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The first set of all the exercises are a warm up set. This muscle mass workout is designed to use a variety of compound exercises (exercises that use multiple muscle groups). It is important when trying to gain mass that you do not over work your muscles. Sometimes less is more. There is not going to be any change in the weeks but this means that you need to try and go up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you... more

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you increase the weight. A pyramid style program is often the best mass building workout routine because changing the variables like weight and reps shocks the muscles.

Building Mass Workout Routine

The mass workout routine is a 4 day mass building workout program. Workouts include a mix of three and four sets, which is enough to cause muscle gain but not too much to overwhelm a beginner. This mass building workout program also has moderate rest times of one minutes between sets. A one-minute rest time gives your muscles the time to recover so you can continue to lift heavy weights on subsequent sets.

Each of the four mass building workouts targets one or two areas. The first workout consists of mass building exercises for the shoulders and triceps. The second workout is for the back and traps. The third workout comprises mass building exercises for the legs, including the quads, hamstrings and calves. The final workout hits the chest and biceps. Every major muscle group is covered in the complete building mass workout routine.

Mass Building Workout Schedule

The mass building workout routines target different body parts so you can perform workouts on back-to-back days. Muscles you worked the previous day can rest during the next workout. Space your sessions out during the week to best fit into your schedule. A common schedule for a 4 day mass building workout program is to exercise on Mondays, Tuesdays, Thursdays and Fridays, but you can choose which days are easiest for you to perform each mass gaining workout.

Mass Building Exercises

The exercises are specifically designed for a building mass workout routine. Gaining muscles requires lifting heavy weights, which is most easily and safely accomplished with free weights like barbells and weight machines. The mass building workout uses exercises like the seated leg curl and seated machine calf raise that stabilize the weight for you.

The program also includes traditional bodybuilding exercises like the stiff legged deadlift and one arm tricep extension. The mass building exercises utilize barbells and dumbbells. Barbells and dumbbells are classic bodybuilding tools because they are easy to control and come in a wide range of weights, allowing you to select exactly the amount you can handle for each exercise and specific number of reps.

Mass Building Diet

Even the best mass building workout needs to be paired with a mass building diet. As a general rule of thumb, eat at least your weight in kilograms multiplied by 24 if you are male and 90 percent of your weight in kilograms times 24 if you are female, according to Bodybuilding.com. Kilograms equal 2.2 pounds. Divide up your calories to get 30 percent from protein, 50 percent from carbs and 20 percent from fat, unless your doctor suggests otherwise.

Mass Building Back Workout

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 10,8,6 reps, 01:00 rest
3 10,8,6 -- 01:00
Middle Back / Beginner
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
Middle Back / Intermediate
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
--
--
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
--
--
3 sets, 15,10,6 reps, 01:00 rest
3 15,10,6 -- 01:00
--
--
3 sets, 12,8,8 reps, 01:00 rest
3 12,8,8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The first set of all the exercises are a warm up set. This muscle mass workout is designed to use a variety of compound exercises (exercises that use multiple muscle groups). It is important when trying to gain mass that you do not over work your muscles. Sometimes less is more. There is not going to be any change in the weeks but this means that you need to try and go up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you... more

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you increase the weight. A pyramid style program is often the best mass building workout routine because changing the variables like weight and reps shocks the muscles.

Building Mass Workout Routine

The mass workout routine is a 4 day mass building workout program. Workouts include a mix of three and four sets, which is enough to cause muscle gain but not too much to overwhelm a beginner. This mass building workout program also has moderate rest times of one minutes between sets. A one-minute rest time gives your muscles the time to recover so you can continue to lift heavy weights on subsequent sets.

Each of the four mass building workouts targets one or two areas. The first workout consists of mass building exercises for the shoulders and triceps. The second workout is for the back and traps. The third workout comprises mass building exercises for the legs, including the quads, hamstrings and calves. The final workout hits the chest and biceps. Every major muscle group is covered in the complete building mass workout routine.

Mass Building Workout Schedule

The mass building workout routines target different body parts so you can perform workouts on back-to-back days. Muscles you worked the previous day can rest during the next workout. Space your sessions out during the week to best fit into your schedule. A common schedule for a 4 day mass building workout program is to exercise on Mondays, Tuesdays, Thursdays and Fridays, but you can choose which days are easiest for you to perform each mass gaining workout.

Mass Building Exercises

The exercises are specifically designed for a building mass workout routine. Gaining muscles requires lifting heavy weights, which is most easily and safely accomplished with free weights like barbells and weight machines. The mass building workout uses exercises like the seated leg curl and seated machine calf raise that stabilize the weight for you.

The program also includes traditional bodybuilding exercises like the stiff legged deadlift and one arm tricep extension. The mass building exercises utilize barbells and dumbbells. Barbells and dumbbells are classic bodybuilding tools because they are easy to control and come in a wide range of weights, allowing you to select exactly the amount you can handle for each exercise and specific number of reps.

Mass Building Diet

Even the best mass building workout needs to be paired with a mass building diet. As a general rule of thumb, eat at least your weight in kilograms multiplied by 24 if you are male and 90 percent of your weight in kilograms times 24 if you are female, according to Bodybuilding.com. Kilograms equal 2.2 pounds. Divide up your calories to get 30 percent from protein, 50 percent from carbs and 20 percent from fat, unless your doctor suggests otherwise.

Mass Building Legs Workout

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 25,15,12 reps, 01:00 rest
3 25,15,12 -- 01:00
Hamstrings / Intermediate
3 sets, 15,12,10 reps, 01:00 rest
3 15,12,10 -- 01:00
Quads / Beginner
4 sets, 12,10,6,4 reps, 01:00 rest
4 12,10,6,4 -- 01:00
--
--
4 sets, 12,10,8,8 reps, 01:00 rest
4 12,10,8,8 -- 01:00
--
--
3 sets, 12,8,8 reps, 01:00 rest
3 12,8,8 -- 01:00
--
--
3 sets, 12,10,10 reps, 01:00 rest
3 12,10,10 -- 01:00
--
--
4 sets, 15,10,10,10 reps, 01:00 rest
4 15,10,10,10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The first set of all the exercises are a warm up set. This muscle mass workout is designed to use a variety of compound exercises (exercises that use multiple muscle groups). It is important when trying to gain mass that you do not over work your muscles. Sometimes less is more. There is not going to be any change in the weeks but this means that you need to try and go up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you... more

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you increase the weight. A pyramid style program is often the best mass building workout routine because changing the variables like weight and reps shocks the muscles.

Building Mass Workout Routine

The mass workout routine is a 4 day mass building workout program. Workouts include a mix of three and four sets, which is enough to cause muscle gain but not too much to overwhelm a beginner. This mass building workout program also has moderate rest times of one minutes between sets. A one-minute rest time gives your muscles the time to recover so you can continue to lift heavy weights on subsequent sets.

Each of the four mass building workouts targets one or two areas. The first workout consists of mass building exercises for the shoulders and triceps. The second workout is for the back and traps. The third workout comprises mass building exercises for the legs, including the quads, hamstrings and calves. The final workout hits the chest and biceps. Every major muscle group is covered in the complete building mass workout routine.

Mass Building Workout Schedule

The mass building workout routines target different body parts so you can perform workouts on back-to-back days. Muscles you worked the previous day can rest during the next workout. Space your sessions out during the week to best fit into your schedule. A common schedule for a 4 day mass building workout program is to exercise on Mondays, Tuesdays, Thursdays and Fridays, but you can choose which days are easiest for you to perform each mass gaining workout.

Mass Building Exercises

The exercises are specifically designed for a building mass workout routine. Gaining muscles requires lifting heavy weights, which is most easily and safely accomplished with free weights like barbells and weight machines. The mass building workout uses exercises like the seated leg curl and seated machine calf raise that stabilize the weight for you.

The program also includes traditional bodybuilding exercises like the stiff legged deadlift and one arm tricep extension. The mass building exercises utilize barbells and dumbbells. Barbells and dumbbells are classic bodybuilding tools because they are easy to control and come in a wide range of weights, allowing you to select exactly the amount you can handle for each exercise and specific number of reps.

Mass Building Diet

Even the best mass building workout needs to be paired with a mass building diet. As a general rule of thumb, eat at least your weight in kilograms multiplied by 24 if you are male and 90 percent of your weight in kilograms times 24 if you are female, according to Bodybuilding.com. Kilograms equal 2.2 pounds. Divide up your calories to get 30 percent from protein, 50 percent from carbs and 20 percent from fat, unless your doctor suggests otherwise.

Mass Building Chest & Biceps Workout

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
--
Chest / Beginner
--
Chest / Beginner
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

The first set of all the exercises are a warm up set. This muscle mass workout is designed to use a variety of compound exercises (exercises that use multiple muscle groups). It is important when trying to gain mass that you do not over work your muscles. Sometimes less is more. There is not going to be any change in the weeks but this means that you need to try and go up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you... more

The Mass Building Workout is a program designed for building lean muscle. It includes four beginner-level mass building workout routines. These mass gaining workouts are set up as pyramid workouts. Pyramids start with a moderate number of repetitions and then decrease in number on each set as you increase the weight. A pyramid style program is often the best mass building workout routine because changing the variables like weight and reps shocks the muscles.

Building Mass Workout Routine

The mass workout routine is a 4 day mass building workout program. Workouts include a mix of three and four sets, which is enough to cause muscle gain but not too much to overwhelm a beginner. This mass building workout program also has moderate rest times of one minutes between sets. A one-minute rest time gives your muscles the time to recover so you can continue to lift heavy weights on subsequent sets.

Each of the four mass building workouts targets one or two areas. The first workout consists of mass building exercises for the shoulders and triceps. The second workout is for the back and traps. The third workout comprises mass building exercises for the legs, including the quads, hamstrings and calves. The final workout hits the chest and biceps. Every major muscle group is covered in the complete building mass workout routine.

Mass Building Workout Schedule

The mass building workout routines target different body parts so you can perform workouts on back-to-back days. Muscles you worked the previous day can rest during the next workout. Space your sessions out during the week to best fit into your schedule. A common schedule for a 4 day mass building workout program is to exercise on Mondays, Tuesdays, Thursdays and Fridays, but you can choose which days are easiest for you to perform each mass gaining workout.

Mass Building Exercises

The exercises are specifically designed for a building mass workout routine. Gaining muscles requires lifting heavy weights, which is most easily and safely accomplished with free weights like barbells and weight machines. The mass building workout uses exercises like the seated leg curl and seated machine calf raise that stabilize the weight for you.

The program also includes traditional bodybuilding exercises like the stiff legged deadlift and one arm tricep extension. The mass building exercises utilize barbells and dumbbells. Barbells and dumbbells are classic bodybuilding tools because they are easy to control and come in a wide range of weights, allowing you to select exactly the amount you can handle for each exercise and specific number of reps.

Mass Building Diet

Even the best mass building workout needs to be paired with a mass building diet. As a general rule of thumb, eat at least your weight in kilograms multiplied by 24 if you are male and 90 percent of your weight in kilograms times 24 if you are female, according to Bodybuilding.com. Kilograms equal 2.2 pounds. Divide up your calories to get 30 percent from protein, 50 percent from carbs and 20 percent from fat, unless your doctor suggests otherwise.

89 person started this plan

Workout Goals

  • Gain Mass

Equipment Needed

  • Dumbbells
  • Fitness Ball
  • Barbell
  • Flat Bench
  • Smith Machine
  • Incline Bench
Show All
Mass Building Workout Plan

89 person started this plan

Workout Goals

  • Gain Mass

Equipment Needed

  • Dumbbells
  • Fitness Ball
  • Barbell
  • Flat Bench
  • Smith Machine
  • Incline Bench
Show All