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

Workout 1 Muscle mass (Upper Body)

This workout is built for size. You’ll hit your chest, shoulders, and arms with big lifts like bench press and incline press, then add dumbbell raises, tricep extensions, and pec deck flys to pack on muscle. Warm-ups keep your shoulders healthy, while higher rep sets pump blood into the muscles for growth. Perfect if you want to add serious upper body mass and fuller, more defined arms and chest.

More than size: gain strength & improve posture

The benefits of muscle mass workouts

Training for muscle mass boosts not only your appearance but also your functional strength and metabolic rate. Building more muscle supports better posture, improved insulin sensitivity, injury prevention, and a higher resting calorie burn. It also helps you perform better in other sports or training goals, whether you're chasing strength, endurance, or athleticism.

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Workout

Workout 2 Muscle mass (Upper Body)

This session builds size in your back and arms. Heavy barbell and dumbbell rows plus pull-ups hit your lats and traps, while curls and hammer curls grow your biceps. Rear flys finish things off by rounding out your shoulders. Perfect if you want a thicker, wider back and bigger arms while balancing strength with muscle definition.

Superman

Warming-up

1 10 reps

2 10 reps

Rest: 30 sec between sets

Resistance Band Pull Apart

Warming-up

1 10 reps

2 10 reps

Rest: 60 sec between sets

Barbell Bent Over Row

Rest: 105 - 120 sec between sets

Pull Up

Rest: 120 sec between sets

Bent Over Dumbbell Row

1 8 - 12

2 8 - 12

3 8 - 12

Rest: 90 - 105 sec between sets

Barbell Curl

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 90 - 105 sec between sets

Dumbbell Rear Fly

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 90 sec between sets

Dumbbell Hammer Curl

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 90 sec between sets

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 push heavy on barbell squats, Romanian deadlifts, and leg press to hit quads, hamstrings, and glutes. Bulgarian split squats add single-leg strength, while calf raises finish the session for full lower body development. Perfect if you want to grow solid, muscular legs with balanced strength from top to bottom.

Bodyweight Squat

Warming-up

1 12 reps

2 12 reps

Rest: 45 sec between sets

Forward Lunge

Warming-up

1 10 (each leg)

2 10 (each leg)

Rest: 90 sec between sets

Barbell Squat

Rest: 120 - 150 sec between sets

Barbell Romanian Deadlift

Rest: 120 - 150 sec between sets

Lever Seated Leg Press

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 105 - 120 sec between sets

Bulgarian Split Squat

1 10 (each leg)

2 10 (each leg)

3 10 (each leg)

Rest: 90 sec between sets

Smith Machine Calf Raise

1 12 - 15

2 12 - 15

3 12 - 15

Rest: 90 sec between sets

Frequently asked questions: 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.

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