5 Day Mass Building Workout Routine
If you're looking to build some mass, you can take your gains to the next level with this workout routine.
Building muscle takes a lot of hard work, consistency, and eating the right foods. As you workout, you're going to need to perform sound exercises to break down muscle fibers so your body can build bigger, stronger muscles.
This workout is a five-day split that will push your training and recovery to the limits. You'll want to run this routine for a minimum of 10 weeks.
This workout is great because it blends volume for your chest, arms, and legs while emphasizing strength for your shoulders and back. The end result is a powerful and aesthetic physique.
When it comes to training, you want to pick a weight that challenges you. If you pick a weight that is too light, you aren't going to create enough intensity to encourage hypertrophy. On the other hand, picking a weight that is too heavy will lead you to form breakdown and a possible injury.
Pick your weight conservatively.
Day 1 - Back Workout
- Deadlifts - 5x4
- Superset - Straight Arm Pull Down - 4x12, Underhand Pull Down - 4x12
- Heavy Dumbbell Rows - 5x12
- Seated Rows - 4x12
- Planks - two sets for as long as possible (maintaining good form)
Day 2 - Shoulder Workout
- Seated Dumbbell OVH Press - 4x12
- Side Lateral Raise - 4x10
- Face Pulls - 4x15
- Superset - Machine Shoulder Press - 4x12, Reverse Pec Deck - 4x15
Day 3 - Leg Workout
- Barbell Back Squat - 5x8
- Leg Press - 5x12
- Leg Extensions - 5x12
- Romanian Deadlifts - 5x12
- Lying Leg Curls - 5x15
- Seated Leg Curls - 5x12
Day 4 - Chest Workout
- Barbell Bench Press - 4x8
- Incline Dumbbell Press - 5x10
- Incline Dumbbell Fly - 5x15
- Pec Deck - 5x10
- Close Grip Bench Press - 4x12
Day 5 - Arm Workout
- Superset - Dumbbell Preacher Curls - 5x12, Hammer Preacher Curls - 5x12
- Standing High Pulley Curls - 5x15
- Close Grip Bench Press - 5x15
- Skull Crushers - 4x15
- EZ Bar Curls - 4x10
Getting the Most Out of Your Workout Routine
This workout is going to be heavy and intense. This is recommended for an intermediate to advanced level who have a solid foundation of training under them.
Perform this workout routine for at least 10 to 12 weeks and make sure to follow the rest of these tips to get the most out of your workout.
Eat Better Foods
You can go to the gym all you want, but if you aren't fueling your body with nutritious foods, you won't get the results you could be getting.
Instead of thinking about restricting the foods you love, think about getting more nutrition in. You can still eat your favorite foods in moderation, but do your best to choose more natural and fresh food sources.
Eat the lean proteins, all of the fruits and vegetables you can stomach, and get plenty of nutritious fats into your diet. You don't need organic grass-fed hand-massaged beef to make progress, but opt for making your own burger instead of running to McDonalds.
Warm Up Before Lifting
Many lifters don't understand the importance of warming up.
Take the time to get your body heat elevated and warm your muscles up before you start lifting heavy. You'll be able to lift more weight with a lower risk of injury.
Perform Exercises Properly
When it comes to performing efficient exercises, you need to take care to perform them correctly for them to work.
Half-reps and sloppy form won't stress the muscles you are wanting to grow, so be patient and keep the weight moderate.
Strive for Progression
Since you've started with a moderate weight, you'll be able to progressively overload the lifts.
Strive to add five to ten pounds to your lifts every week and watch your lifts slowly increase. If you want to improve your physique and performance, you're going to have to keep pushing yourself.
Don't Forget Cardio
Cardio is great because as your conditioning levels increase, your work output increases. Your body will start improving and your overall energy and health levels will improve.
Perform some high-intensity interval training or simply go for a walk if you want to improve your lifts and physique.
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