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Example of a Weekly Mass Gaining Workout Routine

Example of a Weekly Mass Gaining Workout Routine

If you’re a beginner to weight lifting, you can just get in the gym and do pretty much anything to see results. But, eventually those gains will plateau and you’ll need to develop a well-crafted mass gaining workout routine to reach your goals. Before you start looking for the best mass gaining workout routine on the internet, let me start off by saying there are many different ways to develop a mass gaining workout program. Mass building is more about training principles and how you train rather than specific exercises that need to be performed. So, I’m going to start this post by putting up a sample mass building workout routine I used back in the day during my bulking cycles. Then, I’ll help you examine the training principles employed by this sample routine to show you what is truly important about a mass building workout routine.


Example Mass Gaining Workout Routine

This workout routine is a 4 day split with rest days on Wednesday, Saturday and Sunday.


Monday – Chest and Triceps
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flies 3 8
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10


Tuesday – Back and Biceps
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Concentration Curl 2 10




Thursday – Shoulders and Forearms
Exercise Sets Reps
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 3 10
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10


Friday – Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12


Training Principles to Keep in Mind

Workout Split

The workout split is making a detailed plan of how many days a week you will train and what muscles will be worked out each day. This is an important part of your mass building workout routine because you want to make sure you allow your body enough rest in between workouts to rest and grow. The most popular splits for mass building are 3 days and 4 days. The workout above is an example of a 4 day split and below is an example of a 3 day split:

Day 1: Chest/Triceps
Day 2: Back/ Biceps
Day 3: Legs/Shoulders


When deciding what muscles to work out each day during your split, it is extremely popular to group pulling (back/biceps) and pushing (chest/triceps) together. This is due to the fact that these muscle groups complement each other and work together during movements.



The optimal set/rep range for mass building is within the strength and hypertrophy ranges (2-4 sets and 4-10 reps). Think of this range as a continuum with strength and hypertrophy on opposite sides. You can choose where you want to fall in the spectrum, but it will change the goal you are training for. If you want to train for maximal strength, you should perform around 2-3 sets of 4-6 reps. If your focus is on hypertrophy and size, you should perform 2-3 sets of 6-10 reps.


Compound Movements

Compound exercises they require multi-joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion. And due to that fact, compound exercises allow you to train with heavier weights than isolation exercises allow. For example, a deadlift allows you to train your trapezius/upper back, erector spinae, quadriceps, gluteus maximus, hamstrings and a number of stabilizing muscles.  Even though it is a single exercise, it trains a number of different muscle groups which allows for an increased load.

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