Muscle Mass workout plan(weight gain)

webadmin - Posted on 03 January 2011



Train to failure

The most important thing is that you lift to absolute failure! If you need to get 8-10 reps, choose a weight that allows you to get 8-10 reps, but no more. Once you reach your last rep, you should not be physically able to do another one, no matter what. Only you can judge if you are truly putting all possible effort into each set.

It is always beneficial to have a workout partner.

FIRST MONTH WORKOUT PLANI f you have been doing weight training in past then go for 8-10 reps till failure If you are a starter in weight training then go for 15 reps, you need not do reps till failure. At the same time, you have to select an appropriate weight so you can do 20 reps till failure but you should stop at 15th rep. We want our body to get used to weight training initially so that after one month we could go for 6-12 reps till failure.

1.       Barbell Squats  :  1 Set Of 8-10 Reps

Variation: Dumbbell  Squat, Smith machine Squat, Swiss Ball Squat

2.       Leg Extensions: 1 Set Of 8-10 Reps

3.       Seated  Leg Curls: 1 Set Of 8-10 Reps

Variation:Stiff leg deadlift barbell ,Dumbbell  stiff leg deadlift 

4.       Military Press: 1 Set Of 8-10 Reps

Variation: Machine shoulder press,Dumbell press.

5.       Barbell  Upright rows:1set of 8-10reps

Variation: Dumbbell upright rows


6.       Seated Cable Rows: 1 Set Of 8-10 Reps

Variation: reverse bent over rows and change handles of cable rows

7.       Pushups(max)

8.       Barbell Bench Press: 1 Set Of 8-10 Reps

Variation: Machine chest press,Flat dumbbell press

9.       Barbell Curls: 1 Set Of 8-10 Reps

Variation of 9 : Cable curls ,preacher machine curl

10.   Seated Triceps dumbbell  Extension: 1 Set Of 8-10 Reps

11.   Lat pull down  or wide-grip chin-ups : 1 Set Of 8-10 Reps

12.   Bench Dips: 1 Set Of 8-10 Reps

13.   Standing Calf Raises: 1 Set Of 8-12 Reps

14.   Crunches : 1 Set Of 10-15 Reps


         15. Lying leg raises: 1set of 10-15reps








Barbell  chest  press:3 set(6-12)     

Incline chest  press: 3 set(8-10)         

Parallel bar dips: 20rep                   



Wide grip lat pull down:3 set(6-12)  

Bent-over rows:3 set(6-12)               

V-bar latpulldown:2 set(6-10)

Deadlift:3 set(6-8)



 Shoulders (delts+traps)

Behind  the neck barbell press: 3 set(6-12)

Seated dumbbell lateral raise: 3 set(6-12)

Bent over dumbbell lateral raise:2 set (8-12)

Barbell Upright rows: 2 set (8-10)



Close-grip bench press:3 set(6-12)

 Lying triceps barbell extension:2 set(6-10

Bench dips:1 set(max)*




Barbell Curls:3 set(6-12)

Seated dumbbell curl: 3 set (6-12)

Reverse preachure  barbell curl:2 set(6-12)




Barbell Squat: 3 set (20,12,8)

Leg extension: 3 set (15,10,8)

Stiff leg deadlift: 3 set (15,10,8)

Seated Calf raises: 4set (20, 15, 15, 15)


Abs:  2 days  a week :   Crunches: 3set (20-25) and lying leg  raises(20-25)


Alternating Upper And Lower Body Workouts

Here is a sample of what this would look like using an upper body focus.

Then you could use this workout to focus on your lower body on alternate days.



Routine 1:

  • Day 1- chest/triceps
  • Day 2- back/biceps
  • Day 3- rest
  • Day 4- quads/hamstrings
  • Day 5- rest
  • Day 6- shoulders/calves
  • Day 7- rest

ABS:Weekly thrice


Routine 2:

  • Day 1- chest
  • Day 2- back
  • Day 3- rest
  • Day 4- quads/calves
  • Day 5-hamstrings/shoulders
  • Day 6- arms
  • Day 7- rest

     ABS: Weekly thrice


Routine 3:

  • Day 1- Chest
  • Day 2- back
  • Day 3- quads
  • Day 4- rest
  • Day 5- hamstring
  • Day 6- arms
  • Day 7- shoulders/calves



                                   12 Week Gain Mass Workout

The Two Phases

  • 1. Volume Training Phase
  • 2. Overload Training Phase

Volume Training Phase- This is exactly what it says, volume. In the volume-training phase we will be using a weight that we can handle for at least 8-10 reps with proper form. The total amount of sets for each body part will range from 15-20 depending on the muscle group. Be prepared to spend just a little longer in the gym because of the increased volume of exercises.

Another little twist we will add in to the volume phase is training to failure. Now I do this a little differently than some might do it but this has worked well for me. Just like the volume phase above we need to find a weight that we can handle for at least 10 reps. now for each and every rep (no exception) use a 4 second negative. By doing this you will probably only be able to get 8-10 reps total but that's ok because the burn will be like nothing you have ever felt before in your life. We will be doing a total of 8-10 sets while going to failure. For this one you better come to the gym with your game face on because it requires a lot of intensity and always remember just when you can't do anymore do one more to grow on.

Overload Phase - Well like the volume phase the overload phase is just what it says, we will be overloading the muscles with as much weight as we can handle for no less than 2 reps. During this phase will pyramid our reps from 10-4 for a total 1 -3 exercises per body part. Intensity and focus is the keys to success when training heavy. One thing to remember is when training as heavy as we will be doing during this phase it's ok to cheat a little but just a little because if you cheat a lot then your asking to get hurt. This phase will consist of basic movements for each body part that are the best mass building exercises. Now let's look at the workout and it's different phases.

The Workout - Phase One
Now in phase one we will be using the overload principle. We will do this phase for just two weeks so remember to train hard and intense each and every workout and focus on each rep and make them all count.

Weeks 1-2

Day 1

Chins - 3 sets: 10-12 reps (warm up sets)
Deadlifts - 5 sets: 8,6,4,4,6
Bent Rows - 4 sets: 8,6,6,4

Standing Raises - 5 sets: 10-15 reps

Day 2

Biceps (warm up well before starting)
Barbell Curl - 5 sets: 8,6,6,4,6

Close Grip Bench - 5 sets: 8,6,6,4,4
Dips (not using a bench using parallel bars) 4 sets: 10+ reps with added weights

Wrist Curls - 3 sets: 10-15 reps
Wrist Twists - 3 sets: 15 reps

Day 3

Military Press - 5 sets: 8,6,6,4,6
Rear Laterals - 4 sets: 10,8,8,6

Barbell Shrugs: 5 sets: 12,10,8,8,8

Day 4

Leg Extensions - 3 sets: 10-15 reps
Leg Curl - 4 sets: 8-10 reps
Squats - 5 sets: 8,6,6,4,4

Day 5

Flat Bench: 5 sets: 10,8,6,4,4
Incline Bench: 4 sets: 8,6,4,4

Standing Raises - 5 sets: 10-15 reps

Hammer Curls - 4 sets: 10-6 reps
Barbell Reverse Curls - 4 sets: 10-6 reps

Day 5 - Rest

Day 6 - Rest

Now phase two will include two different types of training: volume and training until failure. We will use these training methods for just two weeks, like the overload phase, but after two weeks of volume training we will go back to two weeks of overload training then return back to two weeks of failure training.

Weeks 3-4

Phase Two
This phase will also include the failure training method as well. Just use the same routine but change the sets to 2 per exercise and train to failure using a weight you could get 10 reps with.

Day 1

Incline dumbbell press - 3 sets: 10-12 reps
Incline flies - 3 sets: 10-12 reps
Cable Crossovers - 3 sets: 12 reps
Decline bench press - 3 sets: 10-12 reps
Machine bench press - 3 sets: 10-12 reps

Seated Raises - 5 sets: 10-15 reps

Day 2

Chins - 5 sets: 10 reps
Dumbbell row - 3 sets: 8-12 reps
Latt Pull downs - 3 sets: 8-12 reps
Seated row - 3 sets: 8-12 reps
T-bar rows - 3 sets: 8-12 reps

Wrist curls behind the back - 3 sets: 15-20 reps

Day 3

Dumbbell Press - 4 sets: 8-12 reps
Side Raises - 3 sets: 10-12 reps
Front raises - 3 sets: 10-12 reps
Upright rows - 3 sets: 8-10 reps
Cable side raises - 2 sets: 10-12 reps

Dumbbell Shrugs - 4 sets: 10-15 reps

Toe raises on leg press - 5 sets: 10-20 reps

Day 4

Nose breakers - 4 sets: 8-12 reps
Kick backs - 3 sets: 8-12 reps
One arm over head press - 3 sets: 8-12 reps
Push downs (v-bar or rope) - 3 sets: 8-12 reps

Incline dumbbell curl - 3 sets: 8-12 reps
Concentration curl - 3 sets: 10-15 reps
Cable curls - 3 sets: 8-12 reps
Preacher curls - 3 sets: 8-12reps
Hammer curls - 3 sets: 8-12 reps
Reverse curls - 3 sets: 10-15 reps

Day 5

Extensions - 3 sets: 10-20 reps
Leg Curls - 3 sets: 10-15 reps
Leg Press - 3 sets: 8-12 reps
Hack Squats - 3 sets: 8-12 reps
Lunges - 3 sets: 8-12 reps

Seated Raises - 5 sets: 10-15 reps

Now that we have covered the two types of phases and the two different styles of workouts that we will be doing let's take a look at the entire 12-week program. Now notice that there will be a lot of changes being made every 2 weeks with this program and the reasoning for this is simple. Change is a good thing while training. During this 12 week period your body will never have a chance to adapt to what your doing which will lead to some really good muscle gains during this program.

  • Weeks: 1-2 - Overload phase
  • Weeks: 3-4 - Volume phase
  • Weeks: 5-6 - Overload phase
  • Weeks: 7-8 - Volume phase (train to failure)
  • Weeks: 9-10 - Overload phase
  • Weeks: 11-12 - Volume phase



12 week workout plan for maximum muscle mass


Bulking Phase Weeks 1-4


Day 1:Chest (11 sets)

Day 2:Back (12 + sets)

Day 3:Legs (13-16 sets)

Day 4:Shoulders + Traps(12-14 sets)

Day 5:Biceps (8 sets)


Day 6:Triceps (10-12 sets)


Bulking Phase Weeks 4-8

Day 1:Biceps

Day 2:Triceps


Day 3:Legs

  • Barbell Squats: 5 sets 8 reps or less, increase weight on each set
  • Hack Squats: 3 sets 8 or less, feet close together and pointing out
  • Leg Curls: 3 sets of 8, 6, 4 reps

Day 4:Chest

Day 5:Back

Day 6:Shoulders



Free Work Out Pass

Follow Us On

Follow us on Twitter

Follow us on facebook

Who's new

  • anayat
  • Manjula BK
  • vinod.krishh
  • kmanju
  • jayadanabalan