12 week Mass Gain Workout For beginners

Workout Description

Many people who find their way to Muscle & Strength are looking to build just that – muscle and strength. Whether it’s a teenager just starting in the gym or a college student trying to impress others, size is the prize, and they want to do whatever it takes to get it.

Good news: we have a plan that will help you stretch sleeves, build mass, and bump up that number on the scale.If you can commit eight weeks to this as if your future depends on it, then you can kickstart your journey to getting swole.

Workout

Every exercise in this program will call for four sets of 12, 10, 8, and 6 reps. This means you will gradually lift heavier weights for fewer reps, which should be a little more difficult. You won’t be able to go to failure on all four sets. You should only push yourself to the end of the six-rep set.

Many of you are familiar with Rate of Perceived Exertion (RPE), which is a gauge to determine how hard you’re working. You can use that formula to determine the weights you use. My suggested plan would look like this:

8 week Mass Gain Workout For beginners

Workout 1 - Chest/Shoulder

Exercise Sets Reps
Bench Press 4 12,10,8,6
Dumbbell Bench Press 4 12,10,8,6
Cable Cross Over 4 12,10,8,6
Tricep Dips 4 12,10,8,6
Seated Dumbbell Bench Press 4 12,10,8,6
Lateral Raise 4 12,10,8,6
Machine Reverse fly 4 12,10,8,6

Workout 2 - Back

Exercise Sets Reps
Deadlift 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Lats pull Down 4 12,10,8,6
Seated Row 4 12,10,8,6
Single Arm Lats PullDown 4 12,10,8,6
Hyperextension 4 12,10,8,6
Dumbbell Shrug 4 12,10,8,6

Workout 3 - Legs

Exercise Sets Reps
Barbell squat 4 12,10,8,6
Hack Squat 4 12,10,8,6
Leg Press 4 12,10,8,6
Dumbbell Lunges 4 12,10,8,6
Lying Leg Curl 4 12,10,8,6
Seated Calf Raises 4 12,10,8,6
Standing Calf Raises 4 12,10,8,6

Workout 4 - Arms

Exercise Sets Reps
Close Grip Bench Press 4 12,10,8,6
Overhead Tricep Extension 4 12,10,8,6
Straight Bar Tricep Extension 4 12,10,8,6
Barbell Peacher Curl 4 12,10,8,6
Inclind Dumbbell Curl 4 12,10,8,6
Cable Curl 4 12,10,8,6
Seated Barbell Wrist Curl 4 12,10,8,6

Workout 2 - Back

Exercise Sets Reps
Deadlift 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Lats pull Down 4 12,10,8,6
Seated Row 4 12,10,8,6
Single Arm Lats PullDown 4 12,10,8,6
Hyperextension 4 12,10,8,6
Dumbbell Shrug 4 12,10,8,6

Workout 3 - Legs

Exercise Sets Reps
Barbell squat 4 12,10,8,6
Hack Squat 4 12,10,8,6
Leg Press 4 12,10,8,6
Dumbbell Lunges 4 12,10,8,6
Lying Leg Curl 4 12,10,8,6
Seated Calf Raises 4 12,10,8,6
Standing Calf Raises 4 12,10,8,6

Workout 4 - Arms

Exercise Sets Reps
Close Grip Bench Press 4 12,10,8,6
Overhead Tricep Extension 4 12,10,8,6
Straight Bar Tricep Extension 4 12,10,8,6
Barbell Peacher Curl 4 12,10,8,6
Inclind Dumbbell Curl 4 12,10,8,6
Cable Curl 4 12,10,8,6
Seated Barbell Wrist Curl 4 12,10,8,6

Cardio

There is a misconception that you shouldn’t do cardio at all if you want to gain mass. This isn’t accurate. Cardio is very important for aerobic health, recovery, and overall wellness. You don’t have to go run marathons or spend an hour on a Stepmill, but you should be doing active walking or cardio three to four times a week.

Schedule 20 minutes either after a workout or away from training. You should feel like you put in effort, but don’t take it to an extreme. You just want to be moving, not torching every single calorie you put in your body.

Conclusion

The method of building mass can be simple, but that doesn’t mean it’s easy. You’re going to work hard and will have to eat and recover smart to reach those goals. However, that doesn’t mean It’s impossible. It can be done, and yes, you can do it.If you have questions as you go through the process,hit us up in the Comments section, and we’ll do our best to help you along the way.