If you are reading this article you are looking for a workout for gain in muscle mass. You obviously want to get big so you can be more effective in a sport, more healthy, or just look good. Whatever your motivation is we have a program that you can use to make huge gains and keep them. You should know that this exercise program is only a third of the mass building equation. You must be eating healthy and supplementing with things like creatine and protein to really get the full advantages of this workout.

So when following this program you must be doing 3 sets of every exercise and stay in the 4 to 6 rep range. The reason for this is that you can put a lot of stress on your muscles causing them to grow quickly. Also for safety purposes make sure you have a spotter at all times. So here is the workout for gain in muscle mass:

Monday – Chest and Legs – Bench Press, Incline Press, Incline fly, squats, leg press, and leg curls

Wednesday – Back and Shoulders- Pull ups, military press, lat pull downs, dumbbell shoulder press, seated rows, and lateral raises

Friday – Arms-Standing barbell curl, skull crushers, alternating dumbbell curl, overhead tricep extension, hammer curls or preacher curl, and kick backs

If you notice the muscle group pairings are a little unorthodox. The reason for this is that it shakes things up. If you have been lifting for a while there is a high likely hood that you have never done muscle splits like this. Also since you are doing heavier weight we kept it to 3 days a week to help you recover. This is one of the better workout for gain in muscle mass that I have ever personally used. Try this out for a few months and you will be putting on a large amount of muscle.

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Best Way to Build Muscle Mass