Muscle Palace: Workout Programs

Workout Programs




Mark Wahlberg's Workout Routine to Build Muscle Fast




mark wahlberg workout for big arms






Mark Wahlberg is one of the celebrities that had many body transformations. In 90's he was known for his body fitness and shredded abs, but now he is well known for his pack of big guns. Cannons. Let's take a look how Mark Wahlberg looked in the 90's:




mark wahlberg workout routine




This is Mark Wahlberg modeling for Calving Klein in the 90's. We can say that Mark was very fit then, so he is now too. But, did you noticed a big difference between photos? Yes, on the first photo (below title) we can see that Mark Wahlberg built big arms that many lifters want to have.



So, how to get big like famous actor Mark Wahlberg? First tip - lift heavy. Mark Wahlberg is a fan of old-school bodybuilding workouts and his focus is on heavy barbell and dumbbells more than on machine exercises. 



Life was not so easy for Mark, just like his workouts. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has been lifting heavy weights since the 80's and he acquired techniques from golden era bodybuilders. 



The workout routine that Mark Wahlberg followed to get big for his role in 'Pain and Gain' movie was a 5-day routine. Wednesdays and Sundays were his rest days. In his workout routine, Mark focused on heavy lifting and supersets to build muscle mass fast.



For those that don't know, supersets are done when you perform 2 exercises without pausing between them. Usually, the first exercise in the superset is compound exercise followed by isolation exercise.



MONDAY - Chest, Shoulders, Triceps and Abs


1st Superset 
(45 seconds rest between supersets)

Barbell Bench Press: 4 sets, 8-12 reps
Dumbbell Flyes: 4 sets, 8-12 reps 


2nd Superset

Incline Bench Press: 4 sets, 8-12 reps
Front Shoulder Raises: 4 sets, 8-12 reps


3rd Superset

Decline Bench Press: 4 sets, 8-12 reps
Side Lateral Raises: 4 sets, 8-12 reps


4th Superset

Military Press: 4 sets, 8-12 reps
Parallel Bar Dips: 4 sets, 8-12 reps


5th Superset

Lying Triceps Extensions: 4 sets, 8-12 reps
Cable Triceps Pressdowns: 4 sets, 8-12 reps


Sit Ups: 2 sets, 15 reps
Bicycle Crunches: 2 sets, 15 reps
Side Crunches: 2 sets, 15 reps
Medicine Ball Twists: 2 sets, 15 reps

Treadmill for 30 mins



TUESDAY - Legs, Back, and Biceps


1st Superset

Front Barbell Squat: 4 sets, 8-12 reps
Split Squats: 4 sets, 8-12 reps



2nd Superset

Leg Press: 4 sets, 8-12 reps
Jump Squts: 4 sets, 8-12 reps


3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps
Calf Raises: 4 sets, 8-12 reps


4th Superset

Barbell Deadlift: 4 sets, 8-12 reps
Leg Curls: 4 sets, 8-12 reps


5th Superset

Pull Ups: 4 sets, 8-12 reps
Dumbbell Rows: 4 sets, 8-12 reps


6th Superset

Lat Pull Down: 4 sets, 8-12 reps
Seated Cable Rows: 4 sets, 8-12 reps


Seated Biceps Curls: 3 sets, 10-8-6 reps
Barbell Biceps Curls: 3 sets, 10-8-6 reps
EZ Bar Curls: 3 sets, 10-8-6 reps
Preacher Curls: 3 sets, 10-8-6 reps


Treadmill for 30 mins



Doesn't sound easy, does it? Wednesday is a rest day and then goes a row of three training days.



THURSDAY - Full Body Workout
(90 seconds between circuits, no rest between exercises)


Circuit one:

Barbell Deadlift: 4 sets, 8 reps
Power Clean: 4 sets, 8 reps
Clean and Press: 4 sets, 8 reps
Hang Snatch: 4 sets, 8 reps


Circuit 2:

Split Squats: 4 sets, 8 reps
Barbell Bench Press: 4 sets, 8 reps
Barbell Deadlift: 4 sets, 8 reps
Inverted Row: 4 sets, 8 reps


Circuit 3:

Cable Biceps Curls: 3 sets, 6-8 reps
Leg Press: 3 sets, 6-8 reps
Triceps Pushdowns: 3 sets, 6-8 reps
Seated Side Lateral Raises: 3 sets, 6-8 reps


Circuit 4:

Sit Ups: 3 sets, 15 reps
Bicycle Crunches: 3 sets, 15 reps
Side Crunches: 3 sets, 15 reps
Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins



FRIDAY - Chest, Triceps and Shoulders Workout from Monday + Biceps Workout


Seated Biceps Curls: 3 sets, 10-8-6 reps
Barbell Biceps Curls: 3 sets, 10-8-6 reps
EZ Bar Curls: 3 sets, 10-8-6 reps
Preacher Curls: 3 sets, 10-8-6 reps
Machine Biceps Curls: 3 sets, 10-8-6 reps

Treadmills for 30 mins



SATURDAY - Legs, Back, and Abs


1st Superset

Front Barbell Squat: 4 sets, 8-12 reps
Split Squats: 4 sets, 8-12 reps



2nd Superset

Leg Press: 4 sets, 8-12 reps
Jump Squts: 4 sets, 8-12 reps


3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps
Calf Raises: 4 sets, 8-12 reps


4th Superset

Barbell Deadlift: 4 sets, 8-12 reps
Leg Curls: 4 sets, 8-12 reps


5th Superset

Pull Ups: 4 sets, 8-12 reps
Dumbbell Rows: 4 sets, 8-12 reps


6th Superset

Lat Pull Down: 4 sets, 8-12 reps
Seated Cable Rows: 4 sets, 8-12 reps


Sit Ups: 3 sets, 15 reps
Bicycle Crunches: 3 sets, 15 reps
Side Crunches: 3 sets, 15 reps
Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins



Try out this Mark Wahlberg's Workout Routine to get muscular and toned physique as famous Hollywood actor. He followed this workout routine and bulked up 40 pounds of muscle for his role in 'Pain and Gain' movie in 2013. Don't forget to consume enough calories and macronutrients that are very important for building muscle mass.


Check out:

The Bodybuilding Guide to Build Muscle Mass Fast








Lee Haney's Workout Routine for Muscle Mass Gain




Lee Haney Workout Routine for Mass





Lee Haney is a former American professional bodybuilder and eight-time Mr. Olympia winner. He is sharing the record of Mr. Olympia wins with one of the most famous bodybuilders Ronnie Coleman. He truly dominated bodybuilding in his time and had a physique that has hardly been matched to this day.


Lee Haney recommends pairing a push bodyparts with a pull bodyparts which will ease muscle joints stress. For example, you should pair chest with biceps as opposite to classic chest and triceps workout. 


In his workouts, he is using a rep range 6 - 10 for building muscle mass and recommend to lifters to always pyramid their sets for more muscle gains. It means to start with lighter weights and increase the weight as your muscles become warmer.



LEE HANEY'S WORKOUT ROUTINE:


DAY 1 - Chest and Arms:

- Barbell Bench Press, 4 sets of 6 - 8 reps
- Flat Dumbbell Press, 3 sets of 8 - 10 reps
- Incline Dumbbell Press, 3 sets of 8 - 10 reps
- Biceps Barbell Curl, 4 sets of 6 - 8 reps
- Preacher Curl, 4 sets of 8 - 10 reps
- Triceps Push Downs, 4 sets of 10 - 12 reps
- Lying French Press, 4 sets of 6 - 8 reps


DAY 2 - Legs:

- Leg Extension, 4 sets of 12 - 15 reps
- Leg Press, 4 sets of 10 - 12 reps
- Squats, 4 sets of 8 - 10 reps
- Leg Curl, 4 sets of 8 - 10 reps
- Stiff Leg Deadlift, 4 sets of 8 - 10 reps


DAY 3 - Back and Shoulders:

- Lat Pull Down, 4 sets of 8 - 10 reps
- T-bar Row, 4 sets of 6 - 8 reps
- Seated Cable Row, 4 sets of 8 - 10 reps
- Military Press, 4 sets of 6 - 8 reps
- Lateral Raise, 4 sets of 8 - 10 reps
- Upright Row, 4 sets of 6 -8 reps


DAY 4 - Rest day


After resting on the fourth day, Lee Haney continues with his routine. So, three training days then rest day and again starting from the day 1 to day 4 and keep training that way. 








Flex Wheeler's Arms Workout and Diet




flex wheeler mr olympia





Kenneth "Flex" Wheeler is known for being one of the greatest bodybuilders ever. He is very famous for one of the most aesthetically pleasing physiques even seen on Bodybuilding contest. He won Arnold Classic four times, still, he never succeeded to win Mr. Olympia title. 



flex wheeler diet



Arnold Schwarzenegger and Ronnie Coleman consider Flex as one of the best bodybuilders ever. Ronnie said that Flex Wheeler was the best bodybuilder he ever competed against. He had it all, muscle mass size, definition and proportion. He was even called "Sultan of Symmetry", but Mr. Olympia judges have always been more impressed with muscle size than with body proportion. In another case, Kenneth Flex Wheeler might have been Mr. Olympia title holder. 




flex wheeler mr olympia




Flex Wheeler's off-season weight was 265-275 lbs (120-125 kg). Check out his diet plan that he followed 8 weeks before a contest:


Meal 1: 12 egg whites
Meal 2: Protein Shake
Meal 3: 12 ounces of chicken breasts, green salad
Meal 4: 2 cans of tuna
Meal 5: 12 ounces of chicken breasts, green salad


Flex had very big and defined arms. Let's take a closer look at his arms workout:


Barbell Curls - 5 sets, 10 reps
Dumbbell Preacher Curls - 5 sets, 10-12 reps
Seated Concentration Curls - 3 sets, 10-12 reps
Triceps Pushdowns - 5 sets, 10-12 reps
Triceps Rope Extensions - 5 sets, 10-12 reps
Skull Crushers - 3 sets, 10-12 reps



There are rumors that Flex Wheeler is returning back to Mr. Olympia 2017 which would be a great news for all his fans around the world. Maybe is time for Flex to hold the Sandow. 






Best Full-Body Workout Routines for Muscle Mass Gain



best full body workout routine for muscle gain



It is a common problem for many beginning lifters to decide what workout routine to follow to start making their first gains. Also, they want to know should they train every day, three or four times a week and should they start with Full-Body Routine or Split Workout Routine. All that differs from person to person, but generally, Full-Body workouts are a great way for beginners to make some visible muscle gains. Many legends of Bodybuilding started with Full-Body workouts and they even continued with them because there was no reason to change it, it worked for them. 


One of the most famous Full-Body Workout Routines is Reg Park's 5x5 Workout:




It is a great way to start with Reg Park's workout to put on some muscles and increase strength, but after that, you can try some other workout programs for muscle hypertrophy.



Full-Body workouts are the best for muscle growth because they allow you to train all major muscle groups more often which leads to more stimulation for muscle growth over time. Full-Body workout routines mostly consist of compound exercises which are best muscle builders.





Upper/Lower Body Alternating Workout


Upper Body Workout will be Workout A, Lower Body Workout will be B and you will alternate between these workouts and perform them both twice a week. That not mean that you will train only those body parts on that days, you will just focus on one body part more than on other.


Monday: Workout A
Tuesday: Workout B
Wednesday: Rest Day
Thursday: Workout A
Friday: Workout B
Saturday and Sunday: Rest Days


WORKOUT A

Exercise
Reps
Sets
Barbell Squat
8 - 10
2
Bench Press
8 - 10
3
Bent-Over Barbell Row
8 - 10
3
Dumbbell Shoulder Press
10 - 12
3
Biceps Barbell Curl
10 - 12
2
Weighted Triceps Dip
10 - 12
2
Side Lateral Raise
10 - 12
2




WORKOUT B

Exercise
Reps
Sets
Incline Barbell Press
8 - 10
2
Lat Pulldown
8 - 10
2
Barbell Squat
6
4
Barbell Deadlift
6
4
Dumbbell Lunges
8 - 10
3
Standing Calf Raises
10 - 12
2
Crunches
10 - 15
2




Besides Reg Park's Workout Routine and Upper Body / Lower Body Alternating Workout you can also try one of the workout programs for muscle mass that you can find on this site:



If you decided which program you will choose to start with, check out also what foods are best for muscle building:

Best Healthy Foods to Gain Muscle Mass








Powerbuilding Routine for Strength and Muscle Growth





powerbuilding routine






What is Powerbuilding?



For those that didn't hear of it, powerbuilding is a combination of powerlifting and bodybuilding. The goal of powerbuilders is that get muscle size and strength to maximum. Powerbuilding routine is a mix of hypertrophy and strength training and focus is on heavy compound movements and weight progression. 


That all means that by following Powerbuilding Workout Routine means that your goal is to get very muscular and well-shaped body with the brutal strength that is matching your muscle mass size.   If that is what you are looking for, then carry on with reading this article.


Generally, Bodybuilders are known for moderate weights lifting and Powerlifters are known as heavy weights lifters. Heavy lifting induces myofibrillar hypertrophy and moderate lifting induces sarcoplasmic hypertrophy, and we will not go so deep right now about what that all means but with the combination of both heavy and moderate lifting, you can boost your muscle growth as seen in Bodybuilders and Powerlifters at the same time. 


Because the Powerbuilding is mostly focusing on Big 3 lifts that are Squats, Deadlifts and Bench Press this training routine will be 3 days split:



Day 1 - Squat Day

Back Barbell Squat - 6 sets x 3 reps
Leg Press - 5 sets x 10 reps
Leg Extension - 4 sets x 12 reps


Day 2 - Bench Press Day

Bench Press - 5 sets x 4 reps
Incline Dumbbell Press - 5 sets x 10 reps
Dumbbell Flye - 4 sets x 12 reps


Day 3 - Deadlift Day

Deadlift - 6 sets x 3 reps
Bent-over Row - 5 sets x 10 reps
Pulldown - 4 sets x 12 reps




That is it, three exercises on all three training days, similar to Push/Pull/Legs Workout Program but with less number of exercises. The focus is on starting workouts with heavy lifts as the first exercises and last two exercises are moderate lifts with the higher number of reps.





Cedric McMillan's Workout for Size and Strength





Cedric McMillan Training Routine





Since the day he was born, Cedric McMillan was obsessed with muscles and superheroes. He imagined that one day he will be as big as characters from comic books. He totally followed his dreams and today Cedric McMillan is one of the biggest bodybuilders ever, people even call him "Black Arnold" because of his giant and muscular body.


This beast is 6'1 feet (185 cm) tall and he weighs about 300 Lbs. (136 kg). Also, he isn't just an IFBB pro, he is US Army Instructor which makes this giant even more dangerous. He carries on his army duties and he won a lot of bodybuilding competitions (Arnold Classic 2017, Levrone Pro Classic 2016, Golden State Pro 2015, etc). 



The training routine that Cedric McMillan follows is a 6-days Training Split Routine:



Monday - Shoulders:

  • Side Lateral Raises - 3 sets, 30 reps
  • Steering Wheels - 2 sets, 40 reps
  • Dumbbell Presses - 2 sets, 12 reps
  • Dumbbell Partial Lateral Raises - 2 sets, 35 reps
  • Rear Delt Dumbbell Raises - 1 set, 10 reps


Tuesday - Quads:

  • Leg Extensions - 1 set, 12-20 reps
  • Leg Press - 1 set, 12-20 reps
  • Walking Lunges - 40 steps, without weights
  • Leg Extensions - 1 set, 20 reps


Wednesday - Back:

  • Pull Ups - 3 sets, 12-20 reps
  • Pulldowns - 3 sets, 12-20 reps
  • Seated Cable Rows - 3 sets, 12 reps
  • Bent-Over Barbell Rows - 3 sets, 12 reps
  • One-arm Seated Cable Pulldowns - 3 sets, 12 reps


Thursday - Chest:

  • Peck-Deck Flyes - 4 sets, 12-20 reps
  • Cable Crossovers - 2 sets, 12-20 reps
  • Incline Dumbbell Flyes - 3 sets, 12 reps
  • Incline Barbell Presses - 2 sets, 20 reps




Friday - Arms: 


  • Decline Triceps Extensions - 3 sets, 12-20 reps
  • Overhead Cable Extensions - 3 sets, 12-20 reps
  • Barbell Curls - 2 sets, 20 reps
  • Low-Pulley Cable Curls - 2 sets, 20 reps
  • Concentration Curls - 2 sets, 12-20 reps


Saturday - Hams:

  • Seated Leg Curls - 3 sets, 12 reps
  • Stiff-leg Deadlifts - 3 sets, 12 reps
  • Single-leg Curls - 2 sets, 20 reps
  • Lying Leg Curls - 2 sets, 20 reps


Sunday - Of course, rest day









Georges St-Pierre Workout Routine





Georges St Pierre Workout Routine





Georges St-Pierre is MMA fighter from Canada that won many UFC and MMA titles since 2006. If you are a fan of MMA fighters then you probably know everything about this tough guy, but do you know what workout routine he is following? Can you believe that he built his thick and muscular body with only 2 training days in a week? That is totally opposite to the workout programs of Bodybuilding competitors who train four, five, and even six days a week. But, you can't say that his physique isn't amazing, and he is one of the toughest MMA fighters today.


Georges St-Pierre's training plan is great for increasing strength, explosive power, and lean muscle mass. It is a combination of bodyweight exercises and Olympic movements. His workout can be done at home and only equipment that you need is two 25 pound dumbbells. 



Here is Georges St-Pierre Full-Body Workout:



WARM UP CIRCUIT: 

Standing Sprint, 30 seconds
High Knee, 30 seconds
Plank Burpee, 30 seconds
Speed Push-up, 30 seconds


CIRCUIT 1:

Dumbbell Squat to Shoulder Press, 3 Sets, 15 Reps
Bent-Over Dumbbell Row, 3 Sets, 15 Reps
Walking Dumbbell Lunge, 3 Sets, 16 Reps

Rest 45 seconds then move up to 2nd Circuit


CIRCUIT 2:

One-leg Pushup, 3 Sets, 10 Reps Each Side
Bent-Over Row, 3 Sets, 10 Reps

Again rest for 45 seconds and continue to the last circuit


CIRCUIT 3:

Shadow Box, 3 x 30 seconds
Bent-Over Power Row, 3 x 30 seconds
Biceps Curl, 3 x 30 seconds
Weighted Crunch, 20 Reps
Bicycle Crunch, 50 Reps





This Workout Routine works for Georges St-Pierre and it will probably work for you if you want to build a physique of an MMA Fighter. If you aim to get bigger and more muscular body then this workout routine isn't for you, check out workout programs for muscle mass that you can find on this site. If you want to look tough and be fit like MMA Fighters then try this workout routine of one of the best MMA Fighters ever. 






Frank Zane's Workout Routine for Muscle Growth




frank zane workout





I already wrote about Bodybuilding Legends and their Workout Routines. Now it is the time to write about this Bodybuilding Legend that surely deserves to be called a legend. You can check out Bill Pearl's, Arnold Schwarzenegger's, and Reg Park's Workouts:








Frank Zane had an amazing physique when he was at his peak. His physique was aesthetic and very muscular. He was three times Mr. Olympia and he was one of few bodybuilders that defeated Arnold Schwarzenegger. 


Frank Zane's aesthetic physique was a result of both light and heavy training. In the earlier part of his career, Frank Zane used to train with light weights and high rep range. He was already well built then, but the only thing that was missing for a Mr. Olympia title was Muscle Size. Frank wasn't very big like other Mr. Olympia competitors and he knew that his training with light weights won't build him a body for the title.


Soon after that, he started to train with heavy weights and rep range between 8 to 12. As a result, he won three consecutive Mr. Olympia titles. He was always afraid of training with heavy weights because he didn't want to get injuries. Unfortunately, he had knees and back injuries and he continued his training with light weights. Frank Zane said that he used to lift heavy weights with poor form and as a result, he got injured. 


What was his Workout Routine when he won 3 consecutive Mr. Olympia titles?


He followed a famous Push/Pull/Legs Workout Routine and achieved to build bigger muscular body. He started every workout with Powerlifting movement and finishing workout with exercises for abs. He used to 1,000 reps when he was training to win Mr. Olympia.


DAY 1 (Back, Biceps, Forearms, Abs)

- Deadlift, 6 Sets, 8-12 Reps
- T-Bar Row, 3 Sets, 8-12 Reps
- Lat Pulldown, 3 Sets, 8-10 Reps
- Dumbbell Row, 3 Sets, 8-10 Reps
- Dumbbell Concentration Curl, 3 Sets, 8-10 Reps
- Alternate Dumbbell Curls, 3 Sets, 8-10 Reps
- Barbell Reverse Curl, 2 Sets, 12 Reps
- Crunches, Leg Raises, Hanging Knee-Ups, 50 Reps Each Exercise


DAY 2 (Thigh, Calves, Abs)

- Leg Extensions, 2 Warm Up Sets
- Barbell Squat, 6 Sets, 8-12 Reps
- Leg Press, 3 Sets, 10-15 Reps
- Lying Leg Curl, 3 Sets, 10-12 Reps
- Leg Extension, 3 Sets, 10-12 Reps
- Standing Calf Raise, 3 Sets, 15-20 Reps
- Donkey Calf Raise, 4 Sets, 20-25 Reps
- Crunches and Leg Raises, 50 Reps Each Exercise


DAY 3 (Chest, Shoulders, Triceps, Abs)

- Bench Press, 6 Sets (12, 10, 8, 6, 4, 2 Reps)
- Incline Dumbbell Press, 4 Sets, 8-10 Reps
- Decline Dumbbell Flies, 3 Sets, 8-12 Reps
- Dumbbell Pullover, 3 Sets, 8-12 Reps
- Close Grip Bench Press, 3 Sets, 8-12 Reps
- One Arm Triceps Extension, 3 Sets, 8-12 Reps
- Bent-Over Lateral Raise, 3 Sets, 10-12 Reps
- Side Cable Raise, 3 Sets, 8-12 Reps
- 100 Crunches, 100 Seated Twists, 100 Leg Raises


That is it, three training days a week with at least one rest day between them. More information about Frank Zane and his training and diet you can find on his website:

www.frankzane.com








Reg Park's 5x5 Workout Program for Strength and Muscle Mass




reg park 5x5 workout routine




To gain more muscle mass you have to get stronger. If you want to look strong and big you have to try Reg Park's 5x5 Workout Routine. It is great workout routine for size and strength,  that many old school bodybuilders used to build their powerful physique and they were much stronger than bodybuilders today.


Classic Bodybuilders Vs. Modern Bodybuilders


Old school bodybuilders also spent most time performing compound exercises and lifting heavy weights, which recruited more muscle fibers, and it is better for muscle growth. In order to only get stronger with this routine, you shouldn't be in caloric surplus which you need if you want to gain muscle mass and strength with this workout program.


Exercises that Reg Park used to do in his training were squats, deadlifts, bench presses, and power cleans. Reg Park believed that training to failure is a mistake, he believed in gradual progression for gains that last longer. The aim of his workout routine is to do 5 sets of 5 reps with the proper weight and if you can do more than 5 reps with that weight then increase the weight on every training day. But, don't increase the weight if you can't lift it for five sets of five reps. First two sets in Reg Park's workout routine were warm ups and last three were primary work sets. For an example, if you lift 200 pounds on bench press it will look like this:


1 Set - 5 Reps with 160 pounds
2 Set - 5 Reps, 180 pounds
3 Set - 5 Reps, 200 pounds
4 Set - 5 Reps, 200 pounds
5 Set - 5 Reps, 200 pounds


First two sets are great for building confidence and last three sets are the real deal. If you can lift more weight in last three sets, it is time to put 5 pounds more on each set. That is the point of Reg Park's progression, more strength with every training day which results in more muscle mass.



Reg Park's Workout Routine was split into three phases.



5x5 Workout Original Routine by Reg Park:



1st Phase:


EXERCISE
SETS
REPS
Back Extension
3
10
Back Squat
5
5
Bench Press
5
5
Deadlift
5
5



Three days per week for three months then start with phase 2.



2nd Phase:




EXERCISE
SETS
REPS
Back Extension
3
10
Front Squats
5
5
Back Squats
5
5
Bench Press
5
5
Military Press
5
5
Deadlift
5
5
Calf Raise
5
25

Train three day per week before starting the last phase.



3rd Phase:


EXERCISE
SETS
REPS
Back Extension
4
10
Front Squat
5
5
Back Squat
5
5
Bench Press
5
5
Bent Over Row
5
5
Deadlift
5
5
Behind Neck Press
5
5
Barbell Curl
5
5
Triceps Extension
5
5
Calf Raise
5
20




As in first two phases, train three times a week for three months and you are done with Reg Park's 5x5 Workout Routine. Write down your progression every time.


If you are fan of Classic Bodybuilders then also check out Bill Pearl's Workout Routine:


Bill Pearl's Workout Routine for Mass









Workout and Diet Plan for Lean Muscle Mass Gain





workout program for mass





There are many programs that are good for muscle hypertrophy (muscle mass growth), and in order to find most suitable for you try out some of those programs and when you see that one workout program give you good results then keep up with it for some time. 


Beside Training Programs you also must fix your Diet Plan that means that you have to make your own meal plan for muscle mass to fuel your muscles to grow. To make your muscles to grow you must consume all macronutrients and to consume more calories than you burn, especially on training days when you have to consume a lot of protein to repair your muscles and make them grow and also a lot of carbs and good fats for energy.



You can choose from Split Body Workout Routines and Full Body Workout Routines. If you choose the first one then you will have to train at least four days a week, it would look like this:


Workout Routine for Lean Muscle Mass (5 training days a week):

Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Rest Day
Thursday - Shoulders, Traps
Friday - Legs, Calves


This is one of usual workout programs and it is good for muscle hypertrophy but you can choose from a variety of many other training programs for mass gain. 



Try Full Body Workout Program like this one:


   Monday: 
       Squat
       Bench Press
       Bent-Over Row
       Chin Ups
       Dips


   Wednesday:
       Dead Lift
       Incline Bench Press
       Military Press
       Pull Ups

       Narrow-Grip Bench Press


    Friday:
       Squat
       Bench Press
       Bent-Over Row
       Chin Ups
       Dips


Try out this Full Body Workout Program to increase muscle mass and strength. Exercises in this Workout Program are all Compound Moves and they are good mass builders. If you fuel your body with enough healthy calories your muscles will grow. Reps and sets range should be 8 - 10 reps for 4 sets.


Also, check out this Full-Body Workout Program for Mass:

Full-Body Workout Routine for Muscle Mass Gain




Now, let's make great Meal Plan for Muscle Mass Gain:




Breakfast: Oat Meal with Milk, 3 Whole Eggs

Snack: Slice of brown bread and peanut butter

Lunch: Chicken and Rice
Post Workout Shake, Whey protein mixed with Carbs

Snack: Pasta with Red Meat

Dinner: Chicken and Rice






With these meals, you can gain at least 2 pounds of lean muscle mass for one week. Aim to have about 35 - 40 grams of protein per big meal and about 20 for snacks. Post Workout Shakes should be caloric and full of protein. Find some Post Workout Shakes for Mass here:





Try out these training programs and meal plan for muscle mass gain for six weeks and leave a comment.


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