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Bodybuilding Workout for Mass Gain

To answer the question on the best mass building workout we first need to establish how long you have been training. Anyone who starts pumping iron for the first time needs to start by building a foundation. This would be training our whole body three times a week using compound movements.

It is only after you have been training the whole body three times a week for about 6 months that you will have developed enough strength, as both cardio and muscular strength will be dramatically improved. If you have never trained with weights on a regular basis then doing the following 3 X week routine will work.

3 x week full body routine:

Day 1:
Squats: 4 X 8 reps
Bench-press: 4 X 8 reps
Pull-ups: 4 X 8 reps
Military Press: 4 X 8 reps
Barbell Curls: 4 X 8 reps

Day 2: Rest

Day 3:
Dead-lifts: 5 X 5 reps
Bent-over rows: 5 X 5 reps
Incline D/B Press: 5 X 5 reps
D/B Lateral Raise: 5 X 5 reps
D/B Triceps Ext: 5 X 5 reps
Hammer Curls: 5 X 5 reps

Day 4: Rest

Day 5:
Lunges: 3 X 12 reps
Dips: 3 X 12 reps
Chin-ups: 3 X 12 reps
Push Press: 3 X 12 reps
Seated Calf-raises: 3 X 12 reps

If you have already built a foundation of strength and fitness training your whole body three times a week, then you are ready for a split routine. The following routine listed below would suit any intermediate or even advanced bodybuilder. Your lean body mass increase after doing this routine for 6 to 8 weeks will depend on your daily eating habits and the quality of rest you get.

Day 1: Upper body
Bench-press: 4 X 6-8 reps
Bent-over rows: 4 X 6-8 reps
D/B Shoulder Press: 3 X 10-12 reps
Bicep Curl: 3 X 10-12 reps
Triceps (rope) Push-downs: 3 X 10-12 reps

Day 2: Lower body
Front Squats: 4 X 6-8 reps
Deadlift: 4 X 6-8 reps
Lunges: 3 X 10-12 reps
Hamstring Curl: 3 X 10-12 reps
Calf-raises (standing): 3 X 10-12 reps

Day 3: Rest

Day 4: Upper Body
Incline Bench-press: 4 X 6-8 reps
Lat Pull-downs: 4 X 6-8 reps
Shoulder Press: 3 X 10-12 reps
D/B Lateral Raises: 3 X 10-12 reps
Dips: 3 X 10-12 reps

Day 5: Lower Body
Back Squat: 4 X 6-8 reps
Deadlift (Stiff-Legged): 4 X 6-8 reps
Squats/Leg Press: 3 X 10-12 reps
Hamstring Curl: 3 X 10-12 reps
Seated Calf-raises: 3 X 10-12 reps

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