Workout Plan to Build Muscle Mass


Looking for a work out plan to build muscle mass? If you haven’t made much muscle or strength gains in the last little while, take a step back and evaluate your workout plan objectively. Sometimes, the most basic and simple workout plans work the best to build muscle strength, and can help you get back on track to further gains and break plateaus. There are just a few very simple principles to follow:

  • One muscle group per day
  • Minimum one week rest in between workouts
  • Your muscle building workout should be planned around heavy, compound exercises
  • Lift heavy, or don’t even bother
  • Building muscle isn’t complicated
  • Build Muscle Workouts – 5 Day Split

I always workout just one muscle group each workout session, and setup my workout week into a 5 day split – 5 days one, and 2 days off. It looks something like this:

Monday – Legs
Tuesday – Chest
Wednesday – Back
Thursday – Shoulder
Friday – Arms
Saturday – Rest
Sunday – Rest

Following a work out plan like this works nicely to build muscle. By working just one muscle group per day, you can keep your workouts short, usually around 30 to 40 minutes, with the exception of leg days which usually takes me around 45 minutes. My weekly muscle building workout looks something like this.

Monday: Legs
Squats 3 x 6 (335)
Leg Press 3 x 6 (595)
Stiff leg deadlifts 2 x 6 (225)
Lying leg curls 2 x 6 (100)
Standing calf raises 3 sets to failure (varying weights)
Seated calf rasises – same as above

Suggested substitute exercises for variety: Front squats, leg extensions, hack squats, lunges, standing leg curls, donkey calf raises

Tuesday: Chest
Incline dumbbell press 3 x 6 (90)
Flat dumbbell press 3 x 5 (85)
Weighted Dips 2 sets to failure (70)

Suggested substitute exercises for variety: incline bench press, flat bench press, decline bench press, machine bench presses

Wednesday: Back Muscle
Deadlifts 3 x 5 (365)
Lat Pulldowns 3 x 6 (160)
Seated rows 3 x 6 (180)

Suggested substitute exercises for variety: pullups, chinups, bent barbell rows, dumbbel rows, good mornings

Thursday: Shoulders
Military press 3 x 6 (165)
Seated dumbbell press 3 x 6 (80)
Side lateral 3 x 6 (25)
Front raises 3 x 6 (25)
Reverse Pec Dec 3 x 6 (130)

Suggested substitute exercises for variety: Clean and press, push press, arnold presses

Friday: Arms

Standing barbell curls 3 x 6 (95)
Close grip bench press 3 x 6 (185)
Dumbbell curls 3 x 6 (40)
Tricep press downs 3 x 6 (150)
Cable curls 2 x 8 (110)
Rope press downs 2 x 8 (100)

Suggested substitute exercises for variety: hammer curls, alternating db curls, kick backs, tricep dips
Source by Jim Yang