The 4 best bodybuilding workouts for gaining muscle mass

It’s easy to be confused about which bodybuilding workouts we should take when the ultimate goal is to gain muscle mass.

In gyms , the teachers spend the same training “bread-and-butter” (which they consider the best) for all, and the Internet there is a huge range of choices that anyone does not know what to do.

The good news is that there are some workoutsfor mass gain that have been in use for decades all over the world, and they usually work for most people in most cases.

There is no point in breaking your head with trial and error.

From the moment you are using a workout that was built on and many people have already had good results in the past, it will all depend on your effort to make progress as well – regardless of whether you are natural, ectomorphic or have a really bad genetics .

The following bodybuilding workouts are the most used worldwide and are proven to work.

Choose what suits you best and fits your needs.

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The best bodybuilding workouts aiming to gain muscle mass

Fullbody training

Bodybuilding training for hypertrophy

Fullbody bodybuilding workouts are known to be those beginner routines that only work to generate the initial fit . Performed the right way, they work great for mass and strength gain, so good that guys like Arnold and his mentor Reg Park have already used it

Consider that at some point in your life, your work and / or studies will only allow you to train two or three times a week. If you are following a common training division (ABCDE for example), a fault in the week will ruin the continuity of the workout and some muscle group will end without stimulation.

Not good.

In these scenarios the fullbody workout comes in like a glove. And even if you just want to try a new workout to generate new stimuli, it does not disappoint either.

In fullbody we train all muscle groups on the same day, three times a week and with one or two days of rest between each workout . Using compound exercises for almost all groups.

Because fullbody workouts work:

  • Forces contact with free compound exercises
  • Builds a foundation of strength and muscle mass through the use of the best compound exercises
  • Allows ample rest for muscles and joints allowing the next workout to be performed 100{b246d8715a49a229bfad551fa6c95ff8dfd676e0f52344f95da00cc3b04a64a4}.

Who should do this training :

  • Newcomers
  • Intermediaries
  • Anyone who does not have good foundation and strength in the main compound exercises

Example of fullbody training

Day 1: Monday

  • Free Squat – 4 sets of 6 to 8 reps
  • Straight bench press – 4 sets of 6 to 8 repetitions
  • Fixed Bar – 4 sets of 6 to 8 reps
  • Development with bar (sitting or standing) – 4 sets of 6 to 8 repetitions
  • Direct Thread – 4 sets of 6 to 8 reps
  • Abdomen on the high pulley – 4 sets of 10 to 12 replicates

Day 2: Complete rest

Day 3: Wednesday

  • Land Survey – 5 sets of 5 replicates
  • Curved paddle – 5 sets of 5 reps
  • Inclined bench press – 5 sets of 5 reps
  • Lateral lift – 4 sets of 8 to 10 reps
  • Thread Screening – 4 sets of 8 to 10 replicates
  • Thread hammer – 4 sets of 8 to 10 reps

Day 4: Complete rest

Day 5: Friday

  • Past – 3 sets of 12 repetitions
  • Parallel – 3 sets of 12 repetitions
  • Pronounced bar-tack (palms facing you) – 3 sets of 12 repetitions
  • Decline Supine – 3 sets of 12 repetitions
  • Sitting twin raise – 4 sets of 12 reps
  • Elevation of legs to abdomen – 4 sets of 12 repetitions

Upper / lower training (upper and lower)

Bodybuilding upper lower workout

Upper / lower body workouts work great for both mass gain and muscle strength because it uses and abuses compound exercises in a division that allows for good muscle recovery while using a higher frequency than the fullbody. It’s great for people of any level of experience who want different stimuli.

In this routine we train the entire upper part on one day:

  • Breastplate
  • Back
  • Shoulders
  • Biceps
  • Triceps
  • Abdomen

And on the other the bottom (lower):

  • Quadriceps
  • Posterior
  • Calf
  • Low back

We rest for a day and start again.

This way we can train several muscle groups on the same day without affecting the recovery of any of them, and you will be fully recovered when you train them again.

Example of upper / lower training

Day 1: Monday – Upper

  • Straight bench press (with dumbbell or barbell) – 4 sets of 6 to 8 repetitions
  • Curved paddle – 4 sets of 6 to 8 reps
  • Seated dumbbell development – 4 sets of 6 to 8 reps
  • Fixed or pull rod on the pulley – 4 sets of 6 to 8 reps
  • French Thread – 4 sets of 8 to 10 reps
  • Alternate Thread – 4 sets of 8 to 10 reps
  • Abdomen on the high pulley – 4 sets of 10 to 12 replicates

Day 2: Tuesday – Lower

  • Free Squat – 4 sets of 6 to 8 reps
  • Legpress – 4 sets of 6 to 8 reps
  • Past – 4 sets of 10 repetitions (5 rounds / 5 turns)
  • Flexora – 4 sets of 10 repetitions
  • Sitting twin raise – 4 sets of 10 to 12 repetitions
  • Elevation of standing (or leg) twins – 4 sets of 10 to 12 repetitions

Day 3: Wednesday – Full break

Day 4: Thursday – Repeat upper training

Day 5: Friday – Repeat lower training

Day 6: Saturday – Full break

Day 7: Sunday – Full break

Training push / pull / legs (push / pull / legs)

Push pull legs training to gain muscle mass

After the fullbody and upper / lower, bodybuilding workouts to gain push / pull / legs are one of the simplest and most effective workouts available.

For example: when we train the chest using free exercises we also crush the deltoids and triceps. In common bodybuilding workouts you will eventually train the pectoralis very close to the deltoid and / or triceps, affecting everyone’s recovery, negatively influencing hypertrophy and preventing you from training 100{b246d8715a49a229bfad551fa6c95ff8dfd676e0f52344f95da00cc3b04a64a4} next time.

In push / pull / legs you train movement patterns instead of muscle groups, completely avoiding this problem.

On push day, you train all the muscle groups you push, namely the pectoral, deltoid and triceps – no one will interfere with anyone’s recovery and in the next workout you will be fully recovered and ready for another war.

In the pull, all muscle groups pull, which are basically the muscles of the back and biceps.

On the legs, all the lower ones. And because they make up half the body, they deserve a unique training day .

Example training push / pull / legs

Day 1: Monday – Push

  • Straight Supine – 4 sets of 6 to 8 repetitions
  • Inclined bench press – 4 sets of 6 to 8 reps
  • Crossover – 4 sets of 10 reps
  • Development with bar – 4 sets of 6 to 8 repetitions
  • Lateral lift – 4 sets of 10 reps
  • Triceps pulley – 4 sets of 10 replicates

Day 2: Tuesday – Full break

Day 3: Wednesday – Pull

  • Curved paddle – 4 sets of 6 to 8 reps
  • Fixed Bar – 4 sets of 6 to 8 reps
  • Rotated saw (unilateral) – 4 sets of 6 to 8 reps
  • Pulled on the neutral footprint pulley – 4 sets of 6 to 8 replicates
  • Direct Thread – 4 sets of 10 reps
  • Thread hammer – 4 sets of 10 reps

Day 4: Thursday – Full break

Day 5: Friday – Legs

  • Free Squat – 4 sets of 6 to 8 reps
  • Legpress – 4 sets of 6 to 8 reps
  • Past – 4 sets of 10 repetitions
  • Flexora – 4 sets of 10 repetitions
  • Extensora – 4 sets of 10 repetitions
  • Sitting Twin Raise – 4 sets of 10 reps
  • Elevation of standing twins – 4 sets of 10 repetitions

And here we have a dilemma …

If you are a beginner, it is best to follow the training exactly as it was proposed. If you are intermediate and advanced with body awareness , it is possible to turn this routine from three days into six days.

Would be like this:

  • Monday: push
  • Tuesday: pull
  • Wednesday: legs
  • Thursday: push
  • Friday: pull
  • Saturday: legs

When we speak body consciousness, we mean that if you train six times a week, you will know if the workout is too full for your body and you will know how to change it yourself. If you do not know or have the flea behind your ear, follow the training exactly as it was proposed, as six days may be too much for most beginners.

ABCDE training

The ABCDE training is to train each muscle group only once a week, allowing greater focus to be given to each group. It is one of the most used workouts by bodybuilders.

Abcde training for gaining muscle mass

This is because the greater your training experience and the more you know how to overload your muscles, the greater the potential of this type of workout to increase muscle mass.

But the opposite is also true.

Practitioners who still do not have enough experience will not be able to generate as much progress and could be gaining more gains using other training (and not ABCDE).

Because ?

When we train a muscle group once a week, we allow each group to rest for a relatively long interval.

A person who does not yet know how to overload the body properly (and the body still can not handle the overload), does not use too much loads on the compound exercises and still can not feel the target muscle being worked on, it will not usually take that much time of rest.

In this case, by giving too much time for each muscle group to rest, you may end up “untraining” and losing fit between workouts .

By switching to kids, you will give yourself too much time for each muscle to rest and can recede a percentage of what you have advanced with your previous workout .

At the end of the day, ABCDE workouts deserve their place among the best bodybuilding workouts out there, but they should be used by those who are already prepared for them.

If you have been training for a few years, you already use high loads on the main compound exercises (more than your own body weight) and you have not seen results with other routines, give ABCDE a try.

Otherwise, give a chance to other workouts , especially if the only routine you’ve ever done is just the ABCDE (it’s not uncommon for beginners to only learn how to train using ABCDE and think it’s the only routine that exists and works).

Example of ABCDE training

Day 1: Monday – Pectoral

  • Straight Supine – 4 x 6-8
  • Incline bench press – 4 × 10
  • Decline Supine – 4 × 12
  • Crossover – 3 × 12
  • Straight Crucifix – 3 × 12

Day 2: Tuesday – Coasts

  • Fixed bar – 4 x until failure
  • Crooked Row with Pronounced Footprint – 4 x 8
  • Seated Rowing – 4 x 12
  • Pullover – 4 x 10
  • Land Survey – 3 x 10

Day 3: Wednesday – Legs

  • Squatting free – 4 x 8
  • Legpress – 4 x 10-12
  • Stiff – 4 x 8-10
  • Extensora – 3 x 12
  • Flexora – 3 x 12

Day 4: Thursday – Deltoides and Trapeze

  • Development with bar – 4 x 8
  • Development arnold – 4 x 10
  • Side lift with dumbbells – 3 x 12
  • Shrinkage with bar – 4 x 8
  • Shrinking with dumbbells – 4 x 12

Day 5: Friday – Arms

  • Parallel – 3 x to failure
  • French Thread – 3 x 10
  • Triceps on pulley – 3 x 12
  • Direct Thread – 3 x 10
  • Alternating thread – 3 x 12
  • Thread hammer – 3 x 10

Are these training suits for women?

Unfortunately not.

Women usually have different goals and want special focus on different areas of the body.

While men want to gain more pectoral, shoulders and arms, women often want lower limbs above all else.

The workouts above usually give more focus to areas that men want to develop more and for this reason are not recommended for women.

If you’re after one, check this out: bodybuilding training for women

Weight Loss or Muscle Definition Training

A very common issue in bodybuilding is respect of workouts that aim solely at weight loss or just muscle definition.

Unfortunately, things are not that simple.

Weight loss and muscle definition occur mainly through diet.

In the vast majority of cases, the workout should be aimed at muscle hypertrophy, so that at this stage you only lose fat (not muscle mass).

By shifting the focus of the workout to increased repetitions or decreased rest between sets, you can even increase calorie burning, but will facilitate loss of muscle mass.

In short, there is no ” definition training ” or ” weight loss training “. What will determine this in most cases is the diet, the workout should remain the same.

Final words

Some of the text’s workouts may be different from what you’re used to seeing at the academies, but make no mistake, the routines listed in the text have been alive for decades and are very widespread out there.

And the best: they all allow ample rest and have greater potential to generate results in people who do not use hormones.


The most common bodybuilding practices we know of have come from bodybuilders and have been widely circulated through bodybuilding magazines over the decades.

Today we know that elite bodybuilders are not points of reference for natural, because anabolic steroids facilitate hypertrophy from any mechanical stress.

In other words, bodybuilders using steroids will grow virtually using any type of workout .

We, on the other extreme side of the coin, will not go.

Of course, you can have results with common divisions, even being natural, and that’s great. However, if you have noticed that there is no visible progress for some time, give a sincere chance to any of the workouts that are listed in the text, you will not regret it.

And if you do not have training experience yet, be sure to consult a teacher before beginning any new routine.

Good luck