Muscle Mass Routine

How to Design a Muscle Building Resistance Training Workout

If you're someone who's looking to build more lean muscle mass and complete a total body transformation, it's going to be vital that you're focusing on strength training workout sessions. Strength training is the number one way to completely change how your body looks and functions, so is the type of workout that you should be focusing on for greater success.

Strength training is what will also provide the overloading stimulus that will be required to build leaner muscle mass, so the two go hand in hand.

That said, designing a strength training workout program does take a bit of coordination and planning, so let's go over some of the primary things that you need to know in order to do this effectively.

Focus on Compound Movements

First and foremost, you'll want to make sure that the vast majority of the exercises you are doing are of compound nature. This means that they will work multiple muscle groups at the same time, thus allowing you to hoist more weight and move one step closer to greater muscle mass gains.

For the most part, the more weight you can lift, the faster the results you see, so it's essential that you are making sure to do compound movements as the foundation of your program.

Keep Your Weight High

Next, you also want to make sure that you are keeping the weight lifted as high as possible. This is going to help ensure that you are stimulating the muscles to a large enough extent that they feel the need to grow back stronger than they were before.

If you aren't pushing yourself with weight, your chances of growing will be much less likely. Make sure that you are hitting a point of full fatigue by the time you get to your last rep and you'll be all set.

Know Your Rep and Set Ranges

Next, you also must make sure that you take your rep and set ranges into account. Since you are going to be lifting heavy weight, this means that your sets should be somewhere around five to eight reps each. This is the optimal amount to gain both strength as well as size, so will yield optimal benefits. You can at times take the reps up to 12, especially for any isolation exercises you do, but keep compound lifts heavy with low reps.

Set-wise, you want to be aiming for around 24–30 reps total per exercise, so use this to calculate the number of sets you should perform.

Watch Additional Activities

Finally, make sure that you watch out for all the added activities that you're doing throughout the day as well. Remember that you need to be fully recovering between each workout you do so that you can come back stronger than you were before.

If you're doing too much additional cardio training or sporting activities, recovery won't be taking place.

Your Muscle Building Protocol

So all of this said, let's show you your workout routine. This is an upper/lower split, meaning you'll hit each half of the body twice per week.

Upper Body

Exercise Repetitions
Bench Press 4 sets of 6 reps
Bent Over Rows 4 sets of 6 reps
Shoulder Press 3 sets of 8 reps
Lat Pull-Down 3 sets of 8 reps
Curls 2 sets of 10 reps
Tricep Extension 2 sets of 10 reps

Lower Body

Exercise Repetitions
Squats 5 sets of 5 reps
Deadlifts 3 sets of 8 reps
Lunges 3 sets of 10 reps
Calf Raises 2 sets of 15 reps
Lying Leg Raise 2 sets of 15 reps

(Day Off)

Upper Body

Exercise Repetitions
Incline Bench Press 4 sets of 6 reps
Horizontal Rows 4 sets of 6 reps
Shoulder Press 3 sets of 8 reps
Pull-Ups 3 sets of 8 reps
Lateral Raises 2 sets of 10 reps
Front Raises 2 sets of 10 reps

Lower Body

Exercise Repetitions
Back Squats 5 sets of 5 reps
Deadlifts 3 sets of 8 reps
Split Squats 3 sets of 10 reps
Calf Raises 2 sets of 15 reps
Lying Leg Raise 2 sets of 15 reps