Mass Building Workouts for Beginners

Home » Mass Building Workouts for Beginners

Do you exercise but don’t see any significant changes? the problem may be that you are doing workouts that are not suitable for you. How to deal with progress?

Understanding Muscle Activity During Training

When you train, your muscles go through a series of changes and reactions. This process is key to building strength and endurance.

Muscle Fiber Activation

During training, when you engage in activities like lifting weights or doing push-ups, your muscles are activated. This activation involves muscle fibers contracting to generate movement. Different types of muscle fibers are engaged depending on the intensity and type of exercise.

Microtears in Muscle Fibers

One of the critical responses of muscles to training is the development of microscopic tears in the muscle fibers. These microtears occur when muscles are stretched and challenged beyond their usual capacity. This is a normal and expected response to effective training.

Increase in Blood Flow

Training also leads to an increase in blood flow to the working muscles. This increased blood flow delivers essential nutrients and oxygen to the muscles, which are vital for their function and recovery. The increase in blood flow also contributes to the ‘pumped’ feeling in muscles post-exercise.

Energy Utilization and Fatigue

As muscles are worked during training, they utilize energy stored in the body. The primary sources of this energy are carbohydrates and fats. As the energy is consumed, muscle fatigue starts to set in, which is a signal of the muscles being worked effectively.

Post-Exercise Muscle Response

After a training session, your muscles begin the recovery and repair process. This involves the healing of the microtears and the replenishment of energy stores. It is during this recovery phase that muscles grow stronger, preparing for the next bout of exercise.

Understanding the changes that occur in your muscles during training helps in appreciating the importance of both the workout and recovery phases. This knowledge can assist in optimizing your training regimen for better results.

Training and muscle building

Your Muscle-Building Heroes

  • Squats: Squats are the kings of lower body workouts. They target your quads, hamstrings, glutes and lower back, transforming your legs into powerful ones. Plus, they’re great for boosting your balance and flexibility.
  • Deadlifts: They work out almost everything, including your back, glutes, legs, and core. They’re your best bet for a rock-solid back and an all-around strong body, making you feel like very good!
  • Bench Press: Want an upper body that’s ready for anything? Bench presses are here for you. They focus on your chest, shoulders, and triceps, building your strength for everything from lifting groceries to challenging workouts.

Progressive Overload

Gradually increasing the weight, reps, or intensity of your exercises makes sure your muscles always have a new challenge to conquer, leading to continuous growth and strength.

Volume Training

Doing more repetitions per set (we’re talking 8-12 reps) is like cheering your muscles on to grow and get stronger. It’s a fantastic way to build endurance and watch your muscles thrive.

Rest and Recovery

Rest and recovery are the best friends your muscles need but are often overlooked. This downtime is when your muscles repair, rebuild, and get stronger. Think of it as their time to chill and recharge for the next action-packed workout. Aim for at least 48 hours of rest for each muscle group to get the most out of your training.

Muscle Building Workout Plan for Men and Women

This plan focuses on compound movements and progressive overload to maximize muscle growth. Remember, consistency and proper form are the key to achieving results.

Weekly Structure

The plan is spread over 5 days, with 2 rest days. Each day targets different muscle groups to allow for recovery.

  • Day 1: Chest and Triceps
  • Day 2: Back and Biceps
  • Day 3: Rest
  • Day 4: Legs and Abs
  • Day 5: Shoulders and Traps
  • Day 6: Rest or Light Cardio
  • Day 7: Full Body

Detailed Daily Routines

Day 1: Chest and Triceps

  • Bench Press – 4 sets of 8-12 reps
  • Incline Dumbbell Press – 3 sets of 8-12 reps
  • Cable Flyes – 3 sets of 12-15 reps
  • Tricep Dips – 3 sets of 8-10 reps
  • Overhead Tricep Extension – 3 sets of 10-12 reps

Day 2: Back and Biceps

  • Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps
  • Barbell Bent Over Rows – 3 sets of 8-12 reps
  • Seated Cable Rows – 3 sets of 10-12 reps
  • Dumbbell Bicep Curls – 3 sets of 10-12 reps
  • Hammer Curls – 3 sets of 10-12 reps

Day 4: Legs and Abs

  • Squats – 4 sets of 8-12 reps
  • Leg Press – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10 reps per leg
  • Leg Curls – 3 sets of 12-15 reps
  • Plank – 3 sets of 1-minute holds
  • Leg Raises – 3 sets of 15 reps

Day 5: Shoulders and Traps

  • Military Press – 4 sets of 8-10 reps
  • Lateral Raises – 3 sets of 12-15 reps
  • Front Raises – 3 sets of 12-15 reps
  • Shrugs – 4 sets of 10-12 reps

Day 7: Full Body

  • Deadlifts – 4 sets of 8-10 reps
  • Clean and Press – 3 sets of 8 reps
  • Full Bodyweight Squats – 3 sets of 15 reps
  • Burpees – 3 sets of 10 reps
  • Jump Rope – 10 minutes

Additional Tips

  • Warm-up for 10 minutes before starting your routine.
  • Focus on maintaining proper form to prevent injuries.
  • Increase the weights progressively as you get stronger.
  • Stay hydrated and follow a balanced diet for optimal results.
  • Get adequate rest and sleep to help muscles recover.

Remember, building muscle takes time and dedication. Stick to this plan, stay consistent, and you’ll see progress in your strength and muscle growth. Happy lifting!

Trio: stretching, yoga and cardio for muscles


Incorporating stretching into your daily regimen isn’t just about bending and twisting; it’s about keeping your body flexible and agile, reducing the risk of those niggling injuries, and saying goodbye to post-workout soreness.


Yoga is more than just stretching; it’s your holistic fitness partner. It not only works on your body’s flexibility but also strengthens your core, improves your balance, and calms your mind.


Cardio isn’t just a workout; it’s the rhythm that brings new energy to your fitness journey. Whether it’s running, cycling, or even a high-energy Zumba session, cardio pumps up your endurance, powers your heart, and keeps your body in a fat-burning mode. It’s the zest that keeps your workout fresh, fun, and super effective.

When you combine stretching, yoga and cardio with strength training, you’re not just training muscles. You create something that is both enjoyable and effective. So, let’s stretch your muscles, do some yoga, and add some cardio to make your strength training workout a delightful and holistic adventure!

Training plan with stretching, yoga and cardio

A Week Full of Fitness Surprises

  • Day 1: Upper Body Strength – Feel the Power
  • Day 2: Yoga and Stretching – Embrace Your Inner Zen
  • Day 3: Cardio Blast – Get Your Heart Pumping
  • Day 4: Lower Body Strength – Build Your Foundation
  • Day 5: Yoga and Stretching – Harmonize Your Body and Mind
  • Day 6: Cardio Fun – Dance, Run, and Jump
  • Day 7: Rest and Rejuvenate – You Deserve It

Your Daily Fitness Breakdown

Day 1: Upper Body Strength

Start your week with a focus on upper body strength. It’s all about feeling strong and powerful. Get ready to push, pull, and lift!

  • Bench Press – 3 sets of 10 reps
  • Shoulder Press – 3 sets of 10 reps
  • Lat Pulldown – 3 sets of 10 reps
  • Tricep Dips – 3 sets of 8 reps
  • Bicep Curls – 3 sets of 10 reps

Day 2: Yoga and Stretching

Time to switch gears and flow into some yoga and stretching. It’s a day to enhance your flexibility and clear your mind.

Day 3: Cardio Blast

Mid-week calls for an energy boost. Pick your favorite cardio activity and let’s get that heart rate up!

Day 4: Lower Body Strength

Today, we’re targeting the legs and glutes. Let’s strengthen the pillars of your body with some powerful lower body exercises.

  • Squats – 3 sets of 10 reps
  • Leg Press – 3 sets of 10 reps
  • Deadlifts – 3 sets of 10 reps
  • Lunges – 3 sets per leg of 10 reps
  • Calf Raises – 3 sets of 15 reps

Day 5: Yoga and Stretching

Let’s hit the mat again for another session of yoga and stretching. Today, focus on poses that challenge your balance and core strength.

Day 6: Cardio Fun

Another day to get your move on! Choose a different form of cardio to keep things fresh and exciting.

Day 7: Rest and Rejuvenate

Take a well-deserved break. Engage in light activities like a leisurely walk or some gentle stretching, or simply relax and enjoy the day off.

Feel free to adjust the intensity and swap activities to suit your personal preferences. The most important thing is to have fun and celebrate your commitment to staying fit and healthy. Here’s to a week of great workouts and even better vibes!

Nutrition and Timing

Power-Up with Pre-Workout Meals

Think of your pre-workout meal as your launchpad to success. Eat a combo of carbs and protein about 2-3 hours before the game or practice. This could be a delicious bowl of oatmeal with berries, a hearty sandwich, or a rice and grilled chicken combo.

Stay Hydrated

Drink plenty of water in the hours leading up to your workout. Aim for about 500ml two hours before to ensure you’re well-hydrated.

Keep the Energy Up During Exercise

For those long training sessions or intense competitions, keep your energy high with small sips of a sports drink. It’s like a little energy booster to keep you going strong. And don’t forget to keep hydrating – it’s essential in keeping your muscles happy!

Post-Workout: Refuel and Rebuild

After the sweat and hustle, it’s time to refuel. Within an hour after your workout, grab a snack or meal rich in protein and carbs. Think of a smoothie with fruit and protein powder or a turkey and avocado sandwich. It’s your body’s repair time, so give it the good stuff!

Dinner: The Recovery Meal

Dinner is where you set yourself up for tomorrow’s victories. A balanced plate of proteins, carbs, and healthy fats will help your body recover and recharge. How about some tasty grilled fish with a side of quinoa and veggies? It’s not just dinner; it’s your body’s nightly tune-up.

Remember, these are just guidelines. You’re unique, and so are your nutritional needs. Feel free to tweak these tips to suit your training schedule and personal goals.


During training, your muscles suffer from micro-tears, so they become stronger, because after the tear they grow and become stronger. Rest between workouts on one body part should be at least 48 hours. By mixing strength training with yoga, cardio and stretching, you will get the perfect pastime and the best results. Stretching is very useful for strength training, because then it will be easier for you to do each exercise.


What happens to muscles during exercise?

They suffer micro-tears, but then grow together and become stronger than before. It is important to give them enough time to quality renewal.

How much time should there be between training for the same body part?

For a minimum of 48 hours, or two days. It may be higher, but it can’t be lower. Your microtears should have time to mend and your muscles should be released from the strain.

Is it possible to mix strength training with others?

Of course! It’s very good sometimes, in addition to strength training, to give your body a rest with yoga, stretch in a stretching workout, or let your heart beat faster in a cardio workout. Then training with weights will be easier for you.