Muscle Palace: Build Muscle Mass With 2 Days Per Week Full-Body Program

Tuesday, July 04, 2017

Build Muscle Mass With 2 Days Per Week Full-Body Program

Mass-Building Workout

Many novice lifters believe in everything they read on the internet and I've been there too. They read that they need at least 5 training days a week and every training day to build each muscle separately so they start following it. They start focusing only on their training, forget the life around them because they have less and less time for all other things except training and eating.

That can produce some muscle gains at the beginning, almost any workout can produce gains for novice lifters. But, first three months are crucial for all guys that want to build their physique like a Greek God. 

The worst thing is that they spend less time performing basic exercises and building strength. Modern Bodybuilding articles and magazines teach them to train each muscle separately and to perform many dumbbell curls and other isolation exercises. That won't build much strength which is results in fewer muscle gains. 

You just have to understand something very important, the key to muscle building is progressive overload. If you don't get stronger you won't get bigger.

Almost all bodybuilding legends build their muscular physiques with full-body workouts. Arnold Schwarzenegger started with full-body routine, Reg Park, Bill Pearl, Leroy Colbert and many others.

Full-Body Routine for Mass

The key to getting stronger and bigger is to perform basic compound movements that work more than one muscle at the time within a low rep range, 6-8 reps per sets. Maybe 10-12 reps for some exercises, but still 6-8 reps for major workouts that you should do at the beginning of your workout. 

Those major lifts are squats, bench press, deadlifts, military presses, barbell rows, pull ups and dips. You need to get stronger with all these exercises which will result in more muscle gains. 

High volume training split routines can work for some people, mostly for bodybuilding competitors that are using anabolic steroids. For natural beginners, the best way to build muscle mass is to follow a full-body workout routine.

Remember this, I wish someone told me this when I started, the key to building muscle mass is frequency. By following a full-body routine you will train the whole body at every workout that can increase HGH and testosterone levels in your body and speed up muscle growth.

Today, I will present you a 2 days per week full-body routine. You think that working out 2 days a week isn't enough to build muscle mass? Well, try this workout program for one month and you will see how sore you will be after just one week of following this routine. You will hit every muscle group twice a week, and with a proper muscle-building diet your muscles and strength will grow each week.

Perform these two workouts on Monday and Thursday or Tuesday and Friday, rest at least two or three days between the workouts. Because of the intensity and volume of the routine, you won't need to perform it more than two times a week.



Squats - 3 sets of 6-8 reps
Bench Press - 3 sets of 6-8 reps
Barbell Rows - 3 sets of 8-10 reps
Stiff Leg Deadlifts - 2 sets of 10 reps
Dumbbell Shoulder Press - 3 sets of 10 reps
Skullcrushers - 2 sets of 10 reps
Dumbbell Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15 reps
Plank - 2 sets of 60 seconds


Deadlift - 2 sets of 6-8 reps
Barbell Shoulder Press - 3 sets of 6-8 reps
Leg Press - 3 sets of 12 reps
Pull Ups - 3 sets of maximum reps
Incline Dumbbell Bench Press - 3 sets of 10 reps
Cable Triceps Extension - 2 sets of 10 reps
EZ Bar Curl - 2 sets of 10 reps
Leg Curls - 2 sets of 12 reps
Weighted Sit Ups - 2 sets of 15-20 reps

Following this routine is very simple and sometimes the key to something is in simplicity. Try it for one to two months and remember to be in constant caloric surplus and to consume enough proteins, carbs, and fats if you aim to gain muscle and strength.

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