FreeWorkoutLog Blog

Workout Routines to Build Muscle: Pack on Muscle Mass and Reach Your Goals Fast

If you’re looking to build muscle and strength you will benefit greatly from these great weight training workout routines. You can reach your goals fast while you pack on muscle mass as well as burn fat.

A muscle building workout utilizes compound exercises for maximum effect. There are many different workouts to choose from depending on your style and schedule. You can do a full body routine, a workout split, and you can even do a home based workout to get the size and strength you want.

Include Compound Exercises For Best Results

Compound exercises are one of the best ways to build muscle and strength. With these exercises you are working multiple muscles at one time. If you want to get the most out of your weight training program be sure to include these exercises in your routine.

A few examples of compound exercises are the squat, lunge, dead lift, and bench press. Doing these types of exercises have many benefits such as allowing you to workout faster (we’re all strapped for time right?), burn more calories which aids in fat loss, and will allow you to lift heavier to build size and strength.

Workout Routines to Build Muscle: Bench Press

Sample Workout – The Full Body Routine

A full body workout is great if you are new to weight lifting, or if you simply don’t have a whole lot of time to workout. You generally perform this type of routine only 3 days per week. For example Monday, Wednesday, and Friday. Your goal here is to hit all of your muscles each day but only one exercise per muscle group.

Keep your workouts at or under 60 minutes and lift heavy. Don’t be afraid to mix up the order you hit each muscle group. For example, don’t do chest at the beginning of every workout. Alternate between chest, back, and legs. Don’t forget about abs and calves either!

If you have never worked out before or it has been a while just start out with one set per exercise with 12-15 repetitions. You will want to give your body time to get used to the exercises. If you’re not a beginner shoot for 2-3 sets per exercise with 10-12 repetitions.

Sample Fully Body Workout:

Sample Workout – The Workout Split

The split routine is a bit more advanced than a full body workout, and it allows you to better target specific muscle groups. With a muscle building split you will also do more exercises and lift more weight.

There are many different split workouts. I won’t get into individual exercises here since this post is getting on the long side. I’ll list the most common splits and the muscles worked. 

  • Upper/Lower – divide your upper body and lower body exercises and lift 2, 3, or 4 times a week,
  • Push/Pull – You separate pushing exercises (involves quads, chest, shoulders, triceps, calves exercises) from pulling exercises (involves back, hamstring, biceps, abs, and some shoulder exercises)
  • One Muscle Group Per Day – Divide the week up by individual muscle groups
Woman Performing Squat

Sample Upper / Lower Split:

  • Day 1: Quads, hams, calves, abs
  • Day 2: Chest, back, triceps, shoulders, biceps
  • Day 3: Rest
  • Day 4: Quads, hams, calves, abs
  • Day 5: Chest, back, triceps, shoulders, biceps
  • Day 6: Rest
  • Day 7: Repeat

Sample 3-Day Push/Pull Routine:

  • Day 1: Back, biceps, abs
  • Day 2: Hams, quads, calves
  • Day 3: Chest, shoulders, triceps
  • Day 4: Rest
  • Day 5: Back, biceps, abs
  • Day 6: Hams, quads, calves
  • Day 7: Chest, shoulders, triceps
  • Day 8: Rest
  • Day 9: Repeat

Sample Per Muscle Routine:

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Shoulders
  • Day 4: Arms
  • Day 5: Legs

Sample Workout – Home Based Workout

Don’t have a gym membership? You can build muscle and strength in the comfort of your home with a muscle building home based workout. One of the best things about working out at home is that you are close to the kitchen. You have no excuse not to eat a good post workout meal whether it be a protein shake or a whole food meal.

You don’t even need any expensive exercise equipment. All you need is a good set of dumbbells and an adjustable bench. If you’re a beginner you could even start with body weight exercises.

Do the dumbbell variation of the below exercises and you have yourself a great at-home workout! You could aim for 2-3 sets of 10-12 reps resting 1-2 minutes between each set.


Sample Home Based Workout:

I hope I’ve given you some good ideas on workout routines to build muscle.  You are in no way limited to these workout routines or exercises. I’ve added these as a guide to help get you started in reaching your muscle building goals.