Workout Programs → Mass Building Program
The Mass Building Program program is one of many Gyminee workout programs. Sign up for a FREE Gyminee account and start tracking your progress towards this workout, or find another one that you like.

Summary

2 Workouts / 18 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

watkinspv08 jonesncolorado Reynis drewan babydiams sgal0001 Timedge GeneDC

Workout Program Description

Total body workout program for building muscle mass. This program works out all major muscles (chest, back, shoulders, arms, abs, and legs). For best results, perform both workouts twice a week. Suggested weekly routine: Sunday (Rest), Monday (Workout 1), Tuesday (Workout 2), Wednesday (Rest), Thursday (Workout 1), Friday (Workout 2), Saturday (Rest).

Workouts

Description

Should be performed twice a week with at least two days rest between workouts.

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 Squats - Barbell
3 sets: 10 reps, 8 reps, 6 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip ...
Bb_leg_extensions Leg Extensions
3 sets: 12 reps, 12 reps, 12 reps
Using a leg extension machine, sit in the seat and hook your feet under the p...
Bb_lying_leg_curls Leg Curls - Lying
3 sets: 10 reps, 8 reps, 6 reps
Lie face down on a leg-curl machine and hook your heels under the roller...
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 Shoulder Press - Dumbbell, Seated
3 sets: 10 reps, 8 reps, 6 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet ...
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 Shrugs - Dumbbell
3 sets: 10 reps, 8 reps, 6 reps
Stand straight up with your feet at shoulder width. Hold two dumbbells with y...
Bb_wg_lat_pulldown Lat Pulldowns - Wide-Grip
3 sets: 10 reps, 8 reps, 6 reps
Pull the bar down in front of you, not behind the head. Do not arch your...
Bb_seated_cable_rows Seated Cable Rows
3 sets: 10 reps, 8 reps, 6 reps
Do not lean forward or backward in this exercise. It is very important that o...
Bb_seated_cr Calf Raise - Seated, Machine
4 sets: 20 reps, 18 reps, 16 reps, 12 reps
Sit on a calf raise machine. Place your upper thighs under the leg pad just a...
Hip_lifts Hip Lifts
4 sets: 20 reps, 20 reps, 20 reps, 20 reps
Lay down on the floor flat. Press your lower back into the floor and raise...

What People are Saying

hqwebb

Print out Programs?

Im new so this may be a dumb question. Is there a way to print these work outs to take to the gym?

Created 2 days ago by hqwebb

hanhansolo

3 min rest?

3 min rest between sets? that's too much. to build mass you need to increase weights with a decrease in reps. 1-2 min tops, increasing the weight is key.

Created 10 days ago by hanhansolo

Fry

Rest Between sets

Hey all, Great routine here.. if you want to build mass leave 3 minutes rest between sets. The duration of this workout is OK, leaving a proper 3 minute rest between sets will stretch your workout over an hour which is fine because if u want to build mass you MUST leave 2-3 minutes rest between sets.

Created 3 months ago by Fry

pushurself

how much time should I rest between sets though?

Created 5 months ago by pushurself

RaulGP

your missing out on your back workouts

Created 7 months ago by RaulGP

Wilson Torres

Let see if its work for me

Created 9 months ago by Wilson Torres

Leonidas

Shoulders vs Biceps on Back/Legs day

Just an inquiry as to why shoulders are done on same day as the back versus biceps. Are the biceps and triceps exercises meant to be done as a superset? Thanks. I have been doing this workout for 3 months now and have had great improvements in my physique. The only variance from the workout I do is switching shoulders and biceps. And Upright Rows instead of Shrugs. Every other month I also switch rep ranges from originals to 5x5.

Created 11 months ago by Leonidas

QAC91

Great program

Passing 1 hour is not bad for a workout... Some of the heaviest lifters lift 8 hours a day. This program hits almost every muscle!

Created about 1 year ago by QAC91

Leonidas

Program looks promising but long

This program gives a great workout but is VERY long. It easily takes me over an hour to finish. I have always heard that once you pass the 45 - 60 minute mark, you venture in to the land of diminishing returns. That is my main worry. Other than that I do like the concentration on chest exercises. I can feel it the next couple days.

Created about 1 year ago by Leonidas

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