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Best Full Body Workout for Building Muscle Mass



Muscle Man
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Best Full Body Workout for Building Muscle


Looking for a great full body workout that will aid you in building muscle? Look no further this full body workout program that you can follow to aid your mass building potential. Most people seeking mass automatically think the more time in the gym the better, not realising that can be detrimental to your mass gain ambitions.


The higher volume programs can be detrimental to your mass gaining quest, especially in the earlier stages of your muscle building journey.


The main focus of this program is to allow your muscles to be worked hard during the workouts and also enough recovery time for your muscles to grow.


Key terms

Sets: A set is a group of consecutive repetitions

Reps:  Rep (repetition) is one complete motion of an exercise

Recovery: Allow at least 60 Seconds between Sets

Example: 3 Sets of 10 Reps of Squats – 10 consecutive squats with 60 seconds of rest 3 times.


What days to workout

Week 1

Monday: Workout A

Tuesday: Rest

Wednesday: Workout B

Thursday: Rest

Friday Workout A

Saturday: Rest

Sunday: Rest


Week 2

Monday: Workout B

Tuesday: Rest

Wednesday: Workout A

Thursday: Rest

Friday Workout B

Saturday: Rest

Sunday: Rest


Repeat the above alternating each week as below

Week 1: Workout Plan A

Week 2: Workout Plan B

Week 3: Workout Plan A

Week 4: Workout Plan B


Full Body Workout Plan A

Workout A Sets Reps
Squat 3 5
Bench Press 3 5
Pendaly Row 3 8
Face Pull 3 10
Calf Raise 2 15
Tri Press Down 2 10


Full Body Workout Plan B

Workout B
Front Squat 3 5
OH Press 3 5
Rom Deadlift 3 8
Lat Pull Down 3 8
ABS 2 Until failure
Bi Curl 2 10