Skip to main content

Build size, strength and long-term muscular development

Best Muscle Mass workouts

Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.

Workout 084
Workout

Workout 1 Muscle Mass (Upper Body)

This workout is built for mass. You'll train your chest, shoulders, and arms with heavy lifts like bench press and incline press, then add dumbbell raises, tricep extensions, and pec deck flys to build muscle mass. Warm-ups keep your shoulders healthy, while higher-rep sets pump blood into the muscles for growth. Perfect if you're serious about adding more mass to your upper body and aiming for fuller, more defined arms and chest.

More than just size: become stronger & improve your posture

Benefits of Muscle Mass Workouts

Training for muscle mass not only improves your appearance, but also your functional strength and metabolism. Building more muscle contributes to better posture, improved insulin sensitivity, injury prevention, and a higher calorie expenditure at rest. It also helps you perform better in other sports or with other training goals, whether you are striving for strength, endurance, or athletic ability.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans
Workout

Workout 2 Muscle Mass (Upper Body)

This session builds mass in your back and arms. Heavy barbell and dumbbell rows plus pull-ups train your lats and traps, while curls and hammer curls grow your biceps. Rear flys complete the session by giving your shoulders more shape. Perfect if you want a thicker, wider back and bigger arms, combining strength with muscle definition.

Workout

Workout 3 Muscle Mass (Lower Body)

This workout is all about building bigger, stronger legs. You'll warm up with squats and lunges, then hit it hard with barbell squats, Romanian deadlifts, and the leg press to target the quads, hamstrings, and glutes. Bulgarian split squats will increase strength in each leg individually, while calf raises complete the session for full lower body development. Perfect if you want massive, muscular legs with balanced strength from top to bottom.

FAQs: Best Muscle Mass Workouts

What role does diet play in muscle mass training?

Nutrition is crucial. To build muscle mass, you need a calorie surplus with adequate protein intake (1.6–2.2g per kg body weight). Combine this with strength-focused workouts, sleep, and consistency to see results.

Should I follow a specific training split?

Yes. Common splits for muscle growth include push/pull/legs, upper/lower, or a full-body program depending on your schedule. Choose a split that allows consistent weekly volume and recovery for each muscle group.

Do I need to lift heavy to build muscle mass?

Not necessarily. While heavier weights build strength, you can build muscle using lighter weights if you train close to failure with enough volume. Progressive overload—gradually increasing the demand on muscles—is what matters most.

How often should I train each muscle group?

For optimal growth, train each muscle group 2 times per week with enough volume (10–20 sets per muscle group weekly). This allows for both stimulation and adequate recovery throughout the week.

What is the best rep range for building muscle mass?

The optimal rep range for hypertrophy is typically 6–12 reps per set. This range strikes a balance between mechanical tension and metabolic stress, both of which are key drivers of muscle growth.

Build mass with the right structure

Ready to train smarter?

You have just discovered some of the most effective muscle-building workouts — focused on volume, intensity, and progression. With the app, you can follow a routine that specifically targets each muscle group and supports serious long-term results.

Discover the app

Discover more training variations

Related Muscle-Building Workouts

Fitness 100

Best Strength workouts

Strength workouts focus on increasing your ability to lift heavier weights and perform challenging movements with control and consistency. These programs prioritize compound lifts like squats, deadlifts, and presses, often using lower rep ranges with higher loads. Whether you're a beginner or advanced lifter, strength training improves physical performance, enhances muscular coordination, and supports long-term health and resilience.

Exercise 070

Best Bodybuilding workouts

Bodybuilding workouts are designed to maximize muscle growth (hypertrophy) across every major muscle group. These workouts use a mix of compound and isolation exercises, often organized in body-part splits, to sculpt a well-balanced and aesthetic physique. With strategic volume, intensity, and progression, bodybuilding training helps you grow lean muscle while improving definition and muscular symmetry.

Training 097

Best Trap workouts

Your trapezius muscles are more than just a visual powerhouse: they’re essential for posture, shoulder stability, and upper body strength. These workouts target all areas of the traps, from the upper region (shrugs, carries) to the mid and lower traps (rows, pulls), helping you build mass, improve alignment, and reduce injury risk in heavy compound lifts.

Fitness 081

Best Men workouts

The best workouts for men are built around strength, endurance, and functional fitness. These routines typically emphasize compound lifts, progressive overload, and high-efficiency conditioning to support muscle growth, fat loss, and overall athleticism. Whether your goal is size, performance, or long-term health, these plans offer a solid foundation for a balanced, resilient physique.

Train smarter with weekly schedules

Muscle Building Routines

Workout 051

Bodybuilding Split (5x/week)

This 5-day bodybuilding split is designed for lifters who want to build size, definition, and symmetry through dedicated muscle group specialization. Each day focuses on specific muscle groups with enough volume and intensity to maximize hypertrophy while allowing adequate recovery between sessions. Perfect for intermediate to advanced lifters who want to sculpt their physique with precision.

Workout 047 2

Push Pull Legs (6x/week) routine

Training six times a week requires smart structure, balance, and recovery. This push/pull/legs split maximizes training frequency while allowing complete recovery between sessions. The push and pull muscle groups get 48-72 hours for taking your lower body splitting into two dedicated leg sessions. This program uses compound movements, targeted assistance work, and systematic progression to build muscle through consistent work. Sessions are designed for balanced development while respecting the individual recovery needs between muscle groups.

Workout 047 1

PPL + Abs Add-On (6x/week) routine

This high-frequency training schedule for those craving real muscle size and core strength. This approach combines the classic push/pull/legs split with dedicated abdominal work to maximize both muscle growth and functional core strength. Six training days per week allow optimal volume distribution across all muscle groups while providing the attention to detail that serious lifters demand. Every session builds on the previous one, creating cumulative muscle development and robust core function.

Exercise 046

Barbell Only Split (4x/week)

This 4-day split is all about moving the biggest loads with the classics. No machines, no isolation fluff, just the foundational compound movements that have built athletes for decades. Whether you're training at home with a simple setup or prefer the simplicity of barbell-only sessions, this program delivers complete body development using nothing but the most effective compound lifts. With four focused sessions across the week, you'll hit every major movement pattern while allowing proper recovery between training days.