Build Muscle Mass Routine

🏆 Why Focus on Muscle Mass?

Building muscle mass isn’t just about looking good — it boosts metabolism, strengthens bones, improves posture, and gives you lasting strength for everyday life. The key is combining progressive strength training, calorie surplus nutrition, and consistent recovery.

This routine is designed for anyone serious about packing on lean size over the next 8–12 weeks.

📋 Program Overview

• Training Frequency: 4–5 days per week

• Style: Hypertrophy (muscle growth) with progressive overload

• Primary Rep Range: 6–12 reps (ideal for muscle growth)

• Rest Periods: 60–90 sec for accessories, 2–3 min for compounds

• Duration: 8–12 weeks

🔥 Build Muscle Mass Workout Plan

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench Press – 4×6–8

• Incline Dumbbell Press – 4×8–10

• Overhead Press – 4×8–10

• Lateral Raises – 3×12–15

• Skull Crushers – 3×10–12

Day 2 – Pull (Back, Biceps)

• Deadlift – 4×4–6

• Pull-Ups (weighted if possible) – 4×6–10

• Barbell Rows – 4×8

• Seated Cable Rows – 3×10–12

• Barbell Curls – 3×8–10

• Hammer Curls – 3×10–12

Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

• Back Squat – 4×6–8

• Romanian Deadlift – 4×8–10

• Walking Lunges – 3×12 steps each leg

• Leg Press – 3×10–12

• Standing Calf Raises – 4×12–15

Day 4 – Optional Extra Volume (Weak Points)

• Choose 2–3 lagging muscle groups (arms, shoulders, calves, abs).

• Perform 3–4 exercises, 3 sets each, in the 8–12 rep range.

• Keep intensity moderate; this day is for extra growth focus.

🍗 Nutrition for Muscle Growth

Training without the right fuel won’t build size. Follow these basics:

• Calorie Surplus: Eat 200–500 calories above maintenance.

• Protein: 1 gram per pound of body weight daily (chicken, beef, eggs, whey).

• Carbs: Prioritize complex carbs (rice, oats, potatoes) for workout energy.

• Fats: Healthy fats (olive oil, avocado, nuts) support hormones.

• Supplements (Optional): Creatine, whey protein, multivitamin, omega-3s.

😴 Recovery & Lifestyle

• Sleep: Aim for 7–9 hours per night for growth hormone release.

• Rest Days: Take at least 1–2 rest days per week.

• Hydration: 3–4 liters of water daily.

• Track Progress: Record weights, reps, and body measurements weekly.

📈 Progression Plan

• Increase weight once you can complete the top of the rep range with good form.

• Stick with this program for 8–12 weeks, then adjust by either:

  • Adding sets/reps, or

  • Rotating in new exercises for variety.

📝 Final Takeaway

Building muscle mass is about consistency over time. Push hard on compound lifts, eat enough to grow, and rest like it matters. Stay disciplined for 2–3 months and you’ll see noticeable size gains.