Mass Gain Workout Plan
If you're someone who's out on a mission to gain as much mass as possible, it's important that you come up with a workout program that is going to closely match this goal set. Since building muscle does take a particular type of workout program, unless you're lifting heavy enough but also doing enough volume to spark muscle hypertrophy, you're unlikely to see the results you're after.
The following program will accomplish just that. We've divided this program up into a four day workout set-up so you can focus in on both the upper and lower body parts. In addition to that, we've included both compound and isolation exercises to ensure that each muscle gets maximized with every session you do.
Be sure that with this workout program you're keeping cardio to a minimum in order to ensure you have plenty of calories to use towards muscle growth and to prevent overtraining from setting in.
Consume at least 500 calories over your maintenance calorie intake and you should be on your way to adding pounds of lean muscle to your frame.
Monday
Reps |
Sets |
Rest |
|
Squats |
5 |
3 |
2 minutes |
Leg Press |
6 |
3 |
2 minutes |
Lunges |
10 |
2 |
1 minute |
Leg Extension |
12 |
2 |
30 seconds |
Hamstring Curl |
12 |
2 |
30 seconds |
Hanging Ab Raise |
12 |
4 |
30 seconds |
Tuesday
Reps |
Sets |
Rest |
|
Chest Press |
6 |
3 |
2 minutes |
Barbell Rows |
6 |
3 |
2 minutes |
Shoulder Press |
6 |
3 |
2 minutes |
Bicep Curls |
10 |
2 |
45 seconds |
Tricep Extensions |
10 |
2 |
45 seconds |
Lateral Raises |
10 |
2 |
45 seconds |
Wednesday
Off - rest
Thursday
Reps |
Sets |
Rest |
|
Deadlifts |
5 |
3 |
2 minutes |
Step-Ups |
6 |
3 |
2 minutes |
Split Squat |
10 |
2 |
1 minute |
Calf Raises |
15 |
3 |
30 seconds |
Seated calf raises |
15 |
3 |
30 seconds |
Bodyweight Squats |
50 |
2 |
30 seconds |
Decline sit-ups |
15 |
3 |
30 seconds |
Friday
Reps |
Sets |
Rest |
|
Incline Chest Press |
8 |
3 |
1 minute |
Lat Pull-Down |
8 |
3 |
1 minute |
Horizontal Row |
8 |
3 |
1 minute |
Barbell Curls |
10 |
3 |
45 seconds |
Tricep Press-Down |
10 |
3 |
45 seconds |
Hammer Curls |
15 |
2 |
30 seconds |
Tricep Dips |
15 |
2 |
30 seconds |
Front Raises |
15 |
2 |
30 seconds |
Saturday & Sunday
Off – on these days some light cardio can be added if desired, but keep it to a minimum. Light walking or light cycling for 20 minutes would be the perfect example of what you'd want to do.
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