Gym Workout Plan: Exercises to Increase Muscle Mass

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We know that sometimes it is not easy to design your weekly gym routine since this will be different depending, above all, on your objectives. Do you have a like goal to increase muscle mass and you don’t know how to design your weekly gym routine? Well, you’ve come to the right place! From Mundo Fitness, we bring you a proposal for a weekly gym routine, which will come in handy for you. Achieve your goal of increasing muscle mass which serves as both a gym routine for women and men.

How to organize your weekly gym routine

In this weekly gym routine,e we are going to use the upper/lower which consists of dividing the muscles into two groups: those from the upper part and those from the lower part. The best thing about this routine is that it allows you to train each part of the body as frequently as necessary to achieve the increase in muscle mass you want. Here are the two most common versions of this routine.

Upper/lower split: 4-day version

In the 4-day upper/lower split gym routine, Each muscle group is trained once every three or four days, which is an ideal frequency to work muscle mass. Of course, this is just a day’s proposal where you have the weekend free, but You can vary it, respecting the training structure.
• Monday: training A from the top;
• Tuesday: bottom training A;
• Wednesday: rest;
• Thursday: upper part training B;
• Friday: bottom training B;
• Saturday and Sunday: rest.

Upper/lower split: 3-day version

In the 3-day version, each muscle group is trained once every 4 or 5 days. Despite being a little lower frequency than the previous version, this one fits well to increase muscle mass. As in the previous case, this is a proposal that you can vary while respecting the structure.

Week 1

• Monday: training A from the top;
• Tuesday: rest;
• Wednesday: bottom training A;
• Thursday: rest;
• Friday: upper part training B;
• Saturday and Sunday: rest;

Week 2

• Monday: bottom training B;
• Tuesday: rest;
• Wednesday: training A from the top;
• Thursday: rest;
• Friday: bottom training A;
• Saturday and Sunday: rest.

Now that you know the most common options to organize this type of weekly gym routine, It’s time to choose the one that best suits you.

Your weekly gym routine: training

In this weekly gym routine to increase muscle mass we talk to you about two types of training. With one you will train the upper body (chest, back, shoulders, biceps, and triceps), and with the other the lower (quadriceps, hamstrings, calves, and abdominals).

Weekly Gym Routine: Top A Workout

  1. bench press: 3 sets of 6/8 repetitions with 2 or 3 minutes of rest between sets.
  2. Rowing: 3 sets of 6/8 repetitions with 2 or 3 minutes of rest between sets.
  3. Incline Dumbbell Press: 3 sets of 8/10 repetitions with 1 or 2 minutes of rest between sets.
  4. High pulley: 3 sets of 8/10 repetitions with 1 or 2 minutes of rest between sets.
  5. Lateral raisess: 2 sets of 10/15 repetitions with a minute of rest between sets.
  6. Triceps Pushdowns: 3 sets of 10/12 repetitions with one minute of rest between sets.
  7. Dumbbell Curls: 2 sets of 12/15 repetitions with a minute of rest between sets.

Weekly Gym Routine: Bottom Workout A

  1. Deadweight Romanian: 3 sets of 6/8 repetitions with 2 or 3 minutes of rest between sets.
  2. Leg press: 3 sets of 10/12 repetitions with 1 or 2 minutes of rest between sets.
  3. Seated leg curls: 3 sets of 8/10 repetitions with 1 or 2 minutes of rest between sets.
  4. Standing calf raises 4 sets of 6/8 repetitions with 1 or 2 minutes of rest between sets.
  5. Abs: sets of 8/15 repetitions with one minute of rest between sets.

Weekly Gym Routine: Top B Workout

  1. Pull-ups: 3 sets of 6/8 repetitions with 2 or 3 minutes of rest between sets.
  2. Barbell Shoulder Press: 3 sets of 6/8 repetitions with 2 or 3 minutes of rest between sets.
  3. Seated Low Pulley Row: 3 sets of 8/10 repetitions with 1 or 2 minutes of rest between sets.
  4. Incline bench press: 3 sets of 8/10 repetitions with 1 or 2 minutes of rest between sets.
  5. Dumbbell flies 2 sets of 10/15 repetitions with a minute of rest between sets.
  6. Barbell Curls: 3 sets of 10/12 repetitions with one minute of rest between sets.
  7. Skull Crushers: 2 sets of 12/15 repetitions with 1 minute rest between sets.

Weekly Gym Routine: Lower Body Workout B

  1. Squats: 3 sets of 6/8 repetitions with 2 or 3 minutes of rest between sets.
  2. Split squats: 3 sets of 8/10 repetitions with 1 or 2 minutes of rest between sets.
  3. Lying Leg Curls: 3 sets of 10/12 repetitions with 1 or 2 minutes of rest between sets.
  4. Seated calf raises 4 sets of 10/15 repetitions with 1 or 2 minutes of rest between sets.
  5. Abs: sets of 8/15 repetitions with 1-minute rest between sets.

As you see, The intensity, repetitions, and rest intervals between sets of each exercise are designed to increase the muscle mass of each muscle group, so this type of training will be great for you to achieve your goal.

Have you tried any of this weekly gym routine yet? Tell us about your experience!

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