Mass Building Program

Created by absmith

  • Currently 3.6/5 Stars.
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based on 60 ratings.

Tagged as: mass and split

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2 Workouts / 18 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

Total body workout program for building muscle mass. This program works out all major muscles (chest, back, shoulders, arms, abs, and legs). For best results, perform both workouts twice a week. Suggested weekly routine: Sunday (Rest), Monday (Workout 1), Tuesday (Workout 2), Wednesday (Rest), Thursday (Workout 1), Friday (Workout 2), Saturday (Rest).



Should be performed twice a week with at least two days rest between workouts.

View Workout Details

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Squats - Barbell
3 sets: 10 reps, 8 reps, 6 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

Small Leg Extensions
3 sets: 12 reps, 12 reps, 12 reps
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...

Small Leg Curls - Lying
3 sets: 10 reps, 8 reps, 6 reps
Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...

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Shoulder Press - Dumbbell, Seated
3 sets: 10 reps, 8 reps, 6 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

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Shrugs - Dumbbell
3 sets: 10 reps, 8 reps, 6 reps
Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow...

Small Lat Pulldowns - Wide-Grip
3 sets: 10 reps, 8 reps, 6 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

Small Seated Cable Rows
3 sets: 10 reps, 8 reps, 6 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

Small Calf Raise - Seated, Machine
4 sets: 20 reps, 18 reps, 16 reps, 12 reps
Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r...

Small Hip Lifts
4 sets: 20 reps, 20 reps, 20 reps, 20 reps
Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...


What People are Saying


Always do this workout!

Created over 6 years ago by chefmuscle



where are all the big lifts?? BENCH SQUAT DEADLIFTS

Created over 6 years ago by RyanFit


Good Workout

I had been out of the gym for a few months and this work out was an excellent way to get back into my routine and I got great results.

Created over 6 years ago by Castle


Never do this workout!!!

Created over 6 years ago by dogsnoopy


How Much Weight

Can someone please tell me the ideal amount of weight I should start with? I know it depends, but for example: I weigh about 165, am 6 feet, and haven't worked out much in the last 6 months, but I can manage about 25 straight push ups.

Created over 6 years ago by alamo07


How do I make pairs of excersice?

As I am a beginner, therefore it will be hesitating for me to ask that, "How do i divide my excersice? means somebody told me that it is much better to workout on biceps and triceps in different days instead of doing it in a same day." is it?

Created over 6 years ago by Hammad


Forgot about the back?

The very first thing I noticed about this workout is that it's missing the back. Lat pulldowns and seated cable rows are not enough of a back workout if you're trying to build mass. If you're going to follow this routine, include: chin-ups or pull-ups, and bent-over rows.

Created over 7 years ago by gregk


What weights?

What is the ideal combination of weights that one should use for these workouts?

Created over 7 years ago by panicks73



Should you complete all reps of a certain excercise before moving to the next excercise, or should you do one set up each before going to the 2nd set?

Created over 7 years ago by Blades



I don't have the equipment required at home or at school for skull crushers, cable curls, EZ Bar curls or the declined flies. Could i do bicep curls in place of the EZ Bar curls, french curls in place of skull crushers. I also don't have a preacher bench so what exercises could i do in place of the declined flies and cable curls?

Created over 7 years ago by rynjwssl


Print out Programs?

Im new so this may be a dumb question. Is there a way to print these work outs to take to the gym?

Created over 7 years ago by hqwebb


3 min rest?

3 min rest between sets? that's too much. to build mass you need to increase weights with a decrease in reps. 1-2 min tops, increasing the weight is key.

Created over 7 years ago by hanhansolo


Rest Between sets

Hey all, Great routine here.. if you want to build mass leave 3 minutes rest between sets. The duration of this workout is OK, leaving a proper 3 minute rest between sets will stretch your workout over an hour which is fine because if u want to build mass you MUST leave 2-3 minutes rest between sets.

Created over 7 years ago by Fry


how much time should I rest between sets though?

Created over 7 years ago by pushurself


your missing out on your back workouts

Created over 7 years ago by RaulGP

Wilson Torres

Let see if its work for me

Created over 7 years ago by Wilson Torres


Shoulders vs Biceps on Back/Legs day

Just an inquiry as to why shoulders are done on same day as the back versus biceps. Are the biceps and triceps exercises meant to be done as a superset? Thanks. I have been doing this workout for 3 months now and have had great improvements in my physique. The only variance from the workout I do is switching shoulders and biceps. And Upright Rows instead of Shrugs. Every other month I also switch rep ranges from originals to 5x5.

Created over 8 years ago by Leonidas


Great program

Passing 1 hour is not bad for a workout... Some of the heaviest lifters lift 8 hours a day. This program hits almost every muscle!

Created over 8 years ago by QAC91


Program looks promising but long

This program gives a great workout but is VERY long. It easily takes me over an hour to finish. I have always heard that once you pass the 45 - 60 minute mark, you venture in to the land of diminishing returns. That is my main worry. Other than that I do like the concentration on chest exercises. I can feel it the next couple days.

Created over 8 years ago by Leonidas