• Alex Parry

Mass Gain Workouts: 5 Mass Gain Workout Plans + Guides

Alright, so you want to put on some serious size, and you want to do so as quickly and effectively. This mass gain workout guide is for you. We're going to cover...



No nonsense, no fluff, just evidence-based mass gain workouts to get you jacked and tan.


*Mass Gain Rule Number 1: For the following advice to properly work, you need to be following a mass gain diet. That means at least 300-500 extra calories per day. Don't come crying to me if you eat salad and granola for 12 weeks and don't build any muscle.


mass gain workout man

Exercises for Mass Gain


To gain as much mass as possible your focus should be on high stimulus exercises. These tend to be the big, multi-joint, compound exercises that recruit the most muscles. Therefore mass gain exercises include...


  • Squats

  • Bench Press

  • Overhead Press

  • Deadlifts

  • Pull-Ups

  • Barbell Rows


Plus close variations of all of the above (i.e. pauses or different grips)


You can then top these up with smaller isolation type exercises as needed.



Mass Gain Stimulus Versus Fatigue


If you want to pack on mass as quickly as possible, there's also going to be a significant amount of fatigue that you have to accept as a cost.


All of the exercises above are great for building mass, but they're also much harder and more fatiguing than smaller isolation exercises like cable work or band work.


So if mass gain really is your main goal, recovery through sleep and food needs to be on point (I wrote the linked guide for Olympic weightlifting, but it still very much applies to mass building)



Bodypart Focused Workout Plans for Mass Gain


Chest Workouts for Mass Gain


  • Flat Barbell Bench Press: 3 to 5 sets of 5-10 reps

  • Incline Dumbbell Bench Press: 3 to 5 sets of 10-20 reps



Shoulder Workouts for Mass Gain


  • Barbell Overhead Press: 3 to 5 sets of 5-10 reps

  • Dumbell Side/Lateral Raise: 3 to 5 sets of 10-20 reps



Arm Workouts for Mass Gain


mass gain workout for arms

For your arms, I like to divide workouts into tricep focused and bicep focused, so they'll look something like...


Tricep Focused Workout for Mass Gain


  • Tricep Dips: 3 to 5 sets of 5-10 reps

  • Cable Pushdowns: 3 to 5 sets of 10-20 reps


Bicep Focused Workout for Mass Gain


  • Barbell Curls: 3 to 5 sets of 8-12 reps

  • Incline Dumbbell Curls: 3-5 sets of 10-20 reps



Leg Workouts for Mass Gain


For your leg workouts, I like to divide workouts into quad focus and hamstring focus, as it's hard to train both on the same day with proper intensity.


Quad Dominant Leg Workout for Mass Gain


  • High Bar Squats: 3 to 5 sets of 5-10 reps

  • Leg Extensions: 2-4 sets of 10-20 reps


Hamstring Dominant Leg Workout for Mass Gain


  • Romanian Deadlifts: 2-4 sets of 5-10 reps

  • Hamstring Curls: 2-4 sets of 10-20 reps



Back Workouts for Mass Gain


  • Pull-Ups: 3-5 sets of 5-10 reps

  • Barbell Rows: 3-5 sets of 10-20 reps



Putting it all Together: Your Complete Mass gain Workout Plan


Now that we've covered individual workout plans for mass gain, it's time to put them together into a proper mass gain workout routine.


"The main goal is to work every muscle group hard enough to create a stimulus for growth, but not so hard that you're sore for the next workout."

This is because overlapping soreness has been conclusively shown to reduce muscle growth potential.


We also ideally want to hit most muscles more frequently per week, at least twice, as research (Schoenfeld 2016) and years of experience shows that this is superior for muscle growth as it usually allows for more high-quality volume to be completed (Sorry folks, that means it's time to leave those old bro splits behind and get a bit smarter with our training)


Here's what I've come up with...


3 Day Mass Gain Workout Plan

Day

Workout

Monday

Squat: 3-5 sets of 5-10 reps

Bench: 3-5 sets of 5-10 reps

Row: 3-5 sets of 10-20 reps

Incline DB Curls: 3-5 sets of 10-20 reps

Wednesday

Overhead Press: 3-5 sets of 5-10 reps

Pull-Ups: 3-5 sets of 5-10 reps

Cable Pushdowns: 3-5 sets of 10-20 reps

Leg Extensions: 3-5 sets of 10-20 reps

Friday