Mass-Building Workout Program - Gain Muscle Mass for Four Weeks

Workout Program for Mass Gain

There are a lot of Workout Programs for those that want to gain more 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. Training two times a week for someone gives better results than for somebody that works out five times 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. Sometimes I eat more than six times and sometimes maybe just three times, that does not mean that you or anybody will lose muscle gains because of that.

Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats and have a good rest and you will gain lean muscle mass. 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.

Workout Program for Mass (3 times a week)

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.

Arnold's Workout Routine for Mass

Arnold Schwarzenegger's Training Program for Muscle Mass

Who knows how to gain lean muscle mass better than Bodybuilding King Arnold Schwarzenegger? Probably a few people or we can say almost no one. Arnold Schwarzenegger is Bodybuilding, he is Lean Muscle Mass and Strength. We can almost say that he popularized Bodybuilding and Fitness. One of the biggest icons of bodybuilding was never always big you must know, he was also skinny young kid, but that was before he was 15. 

Take a look how big and aesthetic was Arnold when he won Bodybuilding Tournament in Germany when he was 15:

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He was huge back then and he was huge all his life and he actually still is. So, do you know what program for muscle mass gain Arnold recommend?

Here it is:

Monday - Chest and Back:

Exercises	Rep Range	Sets
Bench Press	8-12	3-4
Incline Dumbbell Press	8-12	3-4
Dumbbell Flies	10-12	3-4
Bent Over Row	8-12	3-4
Seated Back Row	10-12	3-4

Add 5 sets of 25 crunches at the end of workout.

Tuesday - Shoulders and Arms:

Exercises	Rep Range	Sets
Military Press	8-12	3-4
Dumbbell Lateral Raise	8-12	3-4
Upright Row	10-12	3-4
Standing Barbell Curl	10-12	3-4
Seated Dumbbell Press	10-12	3-4
Close Grip Bench Press	8-12	3-4
Barbell Triceps Extension	8-12	3-4

Wednesday - Legs and Lower Back:

Exercises	Rep Range	Sets
Squat	8-12	3-4
Lunge	8-12	3-4
Leg Curl	10-12	3-4
Deadlift	8-10	3-4
Good Mornings	10-12	3-4
Standing Calf Raise	10-12	3-4
Crunches	20	5

Arnold used to shock his muscles every time to don't let them get used to his training, so he was changing his training routine or rep number often. He recommend doing 10 reps by starting with one rep of maximum weight then lowering the weight and adding more reps. So if you are doing bench press and let's say your maximum is 200 lbs then it should look like this for example:

200 lbs - 1 rep

180 lbs - 2 reps

150 lbs - 3 reps

140 lbs - 4 reps

120 lbs - 5 reps

100 lbs - 6 reps

Those numbers are just an example, you know your own maximum weight to lift in one rep or two rep. This workout is good because you don't rest between rep you just continue until you do 10 reps if you can. It is great for shocking your muscles and make them to grow.