Build Muscle Mass With 2 Days Per Week Full-Body Program

Many novice lifters believe in everything they read on the internet and I've been there too. They read that they need at least 5 training days a week and every training day to build each muscle separately so they start following it. They start focusing only on their training, forget the life around them because they have less and less time for all other things except training and eating.

That can produce some muscle gains at the beginning, almost any workout can produce gains for novice lifters. But, first three months are crucial for all guys that want to build their physique like a Greek God. 

The worst thing is that they spend less time performing basic exercises and building strength. Modern Bodybuilding articles and magazines teach them to train each muscle separately and to perform many dumbbell curls and other isolation exercises. That won't build much strength which is results in fewer muscle gains. 

You just have to understand something very important, the key to muscle building is progressive overload. If you don't get stronger you won't get bigger.

Almost all bodybuilding legends build their muscular physiques with full-body workouts. Arnold Schwarzenegger started with full-body routine, Reg Park, Bill Pearl, Leroy Colbert and many others.

The key to getting stronger and bigger is to perform basic compound movements that work more than one muscle at the time within a low rep range, 6-8 reps per sets. Maybe 10-12 reps for some exercises, but still 6-8 reps for major workouts that you should do at the beginning of your workout. 

Those major lifts are squats, bench press, deadlifts, military presses, barbell rows, pull ups and dips. You need to get stronger with all these exercises which will result in more muscle gains. 

Best Exercises for Building Muscle Mass

High volume training split routines can work for some people, mostly for bodybuilding competitors that are using anabolic steroids. For natural beginners, the best way to build muscle mass is to follow a full-body workout routine.

3 Best Full-Body Workouts to Build Muscle Fast

Remember this, I wish someone told me this when I started, the key to building muscle mass is frequency. By following a full-body routine you will train the whole body at every workout that can increase HGH and testosterone levels in your body and speed up muscle growth.

Today, I will present you a 2 days per week full-body routine. You think that working out 2 days a week isn't enough to build muscle mass? Well, try this workout program for one month and you will see how sore you will be after just one week of following this routine. You will hit every muscle group twice a week, and with a proper muscle-building diet your muscles and strength will grow each week.



Perform these two workouts on Monday and Thursday or Tuesday and Friday, rest at least two or three days between the workouts. Because of the intensity and volume of the routine, you won't need to perform it more than two times a week.




2 DAYS PER WEEK FULL-BODY ROUTINE



WORKOUT 1


Squats - 3 sets of 6-8 reps
Bench Press - 3 sets of 6-8 reps
Barbell Rows - 3 sets of 8-10 reps
Stiff Leg Deadlifts - 2 sets of 10 reps
Dumbbell Shoulder Press - 3 sets of 10 reps
Skullcrushers - 2 sets of 10 reps
Dumbbell Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15 reps
Plank - 2 sets of 60 seconds



WORKOUT 2


Deadlift - 2 sets of 6-8 reps
Barbell Shoulder Press - 3 sets of 6-8 reps
Leg Press - 3 sets of 12 reps
Pull Ups - 3 sets of maximum reps
Incline Dumbbell Bench Press - 3 sets of 10 reps
Cable Triceps Extension - 2 sets of 10 reps
EZ Bar Curl - 2 sets of 10 reps
Leg Curls - 2 sets of 12 reps
Weighted Sit Ups - 2 sets of 15-20 reps




Following this routine is very simple and sometimes the key to something is in simplicity. Try it for one to two months and remember to be in constant caloric surplus and to consume enough proteins, carbs, and fats if you aim to gain muscle and strength.

Steve Reeves Workout - Remembering The Old-School Bodybuilding Legends

Steve Reeves is the icon of Natural Bodybuilding and one of the most famous bodybuilders of 1950s. Renowned for his fabulous physique and many bodybuilding titles, Reeves became famous for acting in Hercules movies in the mid-twentieth century.

In the world without anabolic steroids, isolation machines and internet it was only a hard work in order to build a muscular and well-proportioned physique. Steve Reeves is the finest example of what people can achieve in building their body without the use of anabolic steroids.

Back in the day, guys like Steve Reeves, John Grimek, and Reg Park didn't have online articles and forums to learn some modern bodybuilding techniques as the case is today, but still, they are renowned for having some of the greatest and most athletic physiques.

Old-school bodybuilders knew that the key to building muscular physique is the full-body workout routines. 

Check out more tips from Natural Bodybuilding Legends:


How Did 100% Natural Bodybuilders Train

To build strength and muscle mass naturally, the answer lies simply in full-body routines, hard work, and consistency. The consistency should not be deserved only for training, the nutrition should also be checked and not to forget muscle recovery and rest.

Rather than devoting one session to triceps or biceps, chest or back, legs or shoulders, full-body workouts will have you hitting all muscle groups every training session which is the best way to naturally build a well-proportioned muscular body. 

Here are three old-school bodybuilding full-body routines for muscle growth:


3 Best Full-Body Workouts to Build Muscle Mass Fast

Check out what Steve Reeves personally said about modern bodybuilders and their training in one interview:

"Today, everything about the top bodybuilding champions is oversized; they have lost the whole purpose of bodybuilding which is to create a harmonius whole, not to exaggarate the development of one part or parts of the body."

Below you'll find one of Steve Reeves' favorite full-body workouts which he called "Classic Physique" routine written by Reeves personally for bodybuilding magazine back in 1951.

Exercise	Sets	Reps
Incline Dumbbell Press	3	8-12
Front Squat	3	15
Dumbbell Fly	3	15
Seated Barbell Curl	3	12
Alternate Dumbbell Front Raise	2	15
Bent Over Row	2	12
One Arm Row	2	12
Alternative Raise Lying	2	15
Good Mornings	1	15
Dumbbell French Press	3	12
Calf Raises	1	30-40
Bench Press	2	12

Training Notes:

This is absolutely a monstrous routine and because of that, I wouldn't recommend it for novice lifters, only for intermediate to advanced lifters.

Like most full-body routines should be performed three times a week and on non-consecutive days to fully rest and recover from such hard routine like this one.

To maximize recovery the best way to perform this routine is to train on Monday, Wednesday, and Saturday leaving other four days for muscles to feed and rest to be ready for next hardcore training week.

Stimulate Muscle Growth with this Muscle Building Workout Routine

There are a lot of Workout Programs for all people that want to Gain Muscle Mass. Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set).

All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week. 




By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day. 

The most important things for muscle gain is consuming all nutrients that are necessary for muscle growth and progressive overload to stimulate it.




You can split all nutrients into 10 small meals, or you can eat 5 bigger meals that consist of all nutrients that muscles require to grow, that doesn't make such a big difference. You will grow as long as you force your muscles to grow with progressive overload and feed them will enough calories and nutrients that your muscles need for growth.

ALSO READ:


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy

Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats, have a good night sleep and you will gain lean muscle mass. By following these tips you will gain at least one pound of lean muscle every week and that is enough. Gaining one pound of lean muscle every week will lead you to gain 4 pounds of lean muscles for a month and so on, keep calculating. 




Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.

The Muscle Building Workout Routine:

Monday:  (Push Workout)

Exercise	Reps	Sets
Incline Bench Press	8-10	4
Military Press	8-10	4
Bench Press for Triceps	8-12	4
Dumbbell Flies	10-12	4
Dips (Chest)	12	4
Seated Shoulder Press	10-12	4
Triceps Overhead Press	10-12	4

Wednesday: (Pull Workout)

Exercise	Reps	Sets
Dead Lift	8	4
Bent-Over Row	8-12	4
Chin Up	12	4
Biceps Curls	8-12	4
Bent-Over Laterals	10-12	4
Hammer Curls	10-12	4
Lat Pulldowns on Machine	10-12	4

Friday: (Legs Workout)

Exercise	Reps	Sets
Barbell Squat	6-8	4
Dumbbell Lunges	12	4
Leg Press	12	4
Lying Leg Curls	12	3
Leg Extensions	15	3
Standing Calf Raises	12	4

This Workout Program for Mass is created as Push, Pull and Legs split and it is great for hypertrophy (muscle growth). Try this workout routine for one month and you will see results in strength and muscle mass.