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 1 Muscle mass (Upper Body)
Push Up
Resistance Band Pull Apart
Barbell Bench Press
Barbell Incline Bench Press
Seated Dumbell Shoulder Press
High Pulley Overhead Tricep Extension
Dumbbell Lateral Raise
Lever Pec Deck Fly
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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 2 Muscle mass (Upper Body)
Superman
Resistance Band Pull Apart
Barbell Bent Over Row
Pull Up
Bent Over Dumbbell Row
Barbell Curl
Dumbbell Rear Fly
Dumbbell Hammer Curl
Workout 3 Muscle mass (Lower Body)
Bodyweight Squat
Forward Lunge
Barbell Squat
Barbell Romanian Deadlift
Lever Seated Leg Press
Bulgarian Split Squat
Smith Machine Calf Raise
Frequently asked questions: best Muscle Mass workouts
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.
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.
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.
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.
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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