Bodybuilding Fitness

8 Best Workouts to Gain Muscle

8 best workouts to gain muscle mass

LAST UPDATED: December 7th, 2023

Men mainly try to lose some weight and gain as much muscle mass as possible.

But, there are men who want to gain weight and try to do everything to increase their mass.

It might sound easy, but it’s not that simple.

I was skinny once and I know how frustrating that can be.

It’s very important to take care of your diet before you start going to the gym.

There are some ingredients that can help you increase your muscle mass.

Also, you’ll se how the best natural bulking supplement can help you gain muscle mass. You can read more about this supplement here.

Your training is the next important thing. (1)

You need to do exercises that will stimulate and activate your muscles to grow.

So, today I’ll talk about the best workouts to gain muscle.

At the end of this article, you can download the most effective workout program to gain muscle for free.

But first things first.

How Long Should Your Training Last?

To gain muscle mass you need short, intensive training, lasting no longer than an hour.

When you weightlift you spend the reserves of carbs and glycone after an hour.

Training that lasts more than 1 hour can lead to not completely recovering your muscles and losing strength and lean muscle.

How Many Times a Week Do You Need To Train To Build Muscle Mass?

Hof often should you workout?

You shouldn’t weightlift more than 2 days in a row per week.


Because you can feel exhausted, your muscles won’t recover well enough, and you might get injured.

So, make a 1-day break after 2 consecutive days of weightlifting.

The best would be to weightlift 4 times a week.

How do I do that?

Monday: Chest and triceps

Tuesday: Leg day

Wednesday: Rest

Thursday: Back day

Friday: Shoulders and biceps

How Many Sets And Reps Do You Need?

Everything between 6-15 reps per set is good, but I suggest you do 8-10 reps.

This is the optimal number to enhance muscle growth and muscle recovery between sets.

3 sets per exercise are optimal.

How Long Should You Rest Between Sets?

It’s recommended to rest for about 90 secs.

That way you can do different types of exercises and you will have enough time to rest in order not to exhaust your muscles.

Well, it’s time to see which exercises to do to gain muscles.

Also, I will show you some of the best bodybuilding tips.

Now, here are the most effective exercises if you want to gain muscle mass.

8 Best Workouts To Gain Muscle Mass:

1. Squats

Best exercises to increase testosterone

Squats are one of the most basic exercises you can do with weights.

This exercise strengthens your legs mainly, but it’s also good for your abs and your lower back.

If you do squats with weights, don’t risk the form and depth of your squats just to squat with more weight.

Control every move and make sure you go down with your thighs parallel to the floor.

You can try squatting using a dumbbell at the beginning of your gym journey.

2. Deadlift


Deadlifting is probably one of the best exercises for overall building your legs and lower back.

Deadlifting is excellent if your purpose is building muscles and improving your strength.

This is a very demanding and compound exercise that activates practically all your muscles.

If you are in good shape and you make sure your back is straight, you can deadlift pretty big weights.

This is how I recommend deadlifting:

  • 5 sets
  • 5 reps

3. Barbell bench press

Bench press

No doubt, this is the most common exercise at the gym.

It’s the best workout for building your chest muscles.

You can exercise on a regular bench, but I advise you to try an incline bench press to build your upper chest.

I recommend 3 sets with 8 reps.

4. Pull-ups

Pull up

One of the most popular exercises performed with your own weight.

It works best for your back and it’s also good for your shoulders, abs, and biceps.

It might be difficult to do your first pull-up, but if you try hard you will see the advantages this exercise has for your muscles.

Change the grip or the angle when you lift your body so that you stimulate different parts of your body.

When you get in better shape you can do this exercise with weights.

5. Dips


Another great exercise with your own weight.

One of the best chest workouts.

It builds your chest and triceps.

Tip: Lean forward a bit to include your chest muscles more or keep your body straight to include your triceps more.

The same goes for dips as for pull-ups, when you manage to do 10 reps easily, start doing dips with weights.

6. Bent over rowing

Bent-over rowing

There are different variations of rowing and they are all great for your back.

Bent-over rowing is the most efficient.

But, it is the hardest.

Well, there are no results without hours and hours of sweating.

It develops your back muscles and the effect on your body is a bigger production of testosterone.

Do 3 sets with 8-12 reps.

7. Overhead press (military press)

Overhead press

One of the best workouts to gain muscle and effective upper-body exercise.

This is an effective shoulder workout, too.

To build muscles you need to get up and give up the backrest and do this exercise standing.

When you do this exercise for the first time do it with lighter weights.

Do 3 sets with 10 reps.

8. EZ bar biceps curl

EZ bar

Also, one of the most common exercises at the gym and one of the most effective isolation exercises for your biceps.

Actually, it is #1 on my best biceps workouts.

If you do it right, you can grow some awesome biceps.

Put your elbows near your body, straighten your back and do the exercise without moving your body.

Do 3 sets with 10 reps.

How to Gain Muscles Faster?

If you want to gain muscle mass faster you should combine the above-mentioned exercises with the best bodybuilding supplements.

If you think I will show you a steroid that will build your body overnight then you are wrong.

I suggest taking only natural supplements.

The best supplement to increase muscle mass (and keep that muscle) is definitely D-Bal.


D-Bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

Thanks to the mix of powerful ingredients D-Bal increases nitrogen retention in your muscles.

Nitrogen is essential for protein synthesis.

Here you can see the ingredients:

  • L-Isoleucine – an amino acid that boosts your nitrogen level.
  • Magnesium – The most important mineral for lean muscle, and the nervous system; it helps you recover faster.
  • Vitamin D3 – Improves your immune system, and contributes to the maintenance of normal muscle function.
  • Suma root – Plant extract, a powerful antioxidant.
  • Ashwagandha – Plant extract, increases muscle mass and strength.
  • MSM – Reduced muscle and joint pain after a workout.
  • Hyaluronic Acid – Speeds up tendon to bone healing.
  • Tribulus Terrestris – a plant extract, the strongest natural testosterone booster.

This is my favorite supplement and I am using it in my bulking phase.

You will maximize your gym efforts if you combine the best workouts to gain muscle with D-Bal.

You can read more about D-Bal and check the price here.

My Workout Plan:

Here you can check my favorite muscle-building workout program.

Workout Split

There will be four working days in the program; two days are dedicated to strength and the other two are focused on muscle building nad different muscle groups.

The structure of your workout week will look like this:

  • Day 1: Upper Body Workout
  • Day 2: Lower Body Workout
  • Day 3: Rest and Recovery
  • Day 4: Upper Body Hypertrophy
  • Day 5: Lower Body Hypertrophy
  • Day 6: Rest and Recovery


  • Dumbbell Bench Press: 3 sets of 3 to 5 reps
  • Incline Barbell Bench Press: 3 x 6 – 10
  • Bent-Over Row: 3 x 3 – 5
  • Narrow Grip Lat Pulldown: 3 x 6 – 10
  • Shoulder Press: 2 x 5 – 8
  • Hammer Curls: 2 x 6 – 10
  • Rope Pushdown: 2 x 6 – 10


  • Barbell Squat: 4 sets of 3 to 5 reps
  • Barbell Deadlift: 4 x 3 – 5
  • Plate-Loaded Leg Press: 5 x 10 – 15
  • Leg Curl: 4 x 6 – 10
  • Calf Exercise: 4 x 6 – 10


  • Incline Dumbbell Bench Press: 3 sets of 8 to 12 reps
  • Flat Bench Dumbbell Fly: 3 x 8 – 12
  • Seated Cable Row: 3 x 8 – 12
  • One-Arm Dumbbell Row: 3 x 8 – 12
  • Dumbbell Lateral Raise: 3 x 8 – 12
  • Seated Incline Dumbbell Curl: 3 x 8 – 12
  • Cable Triceps Overhead Extension: 3 x 8 – 12


  • Barbell Front Squat: 4 sets of 8 to 12 reps
  • Dumbbell or Kettlebell Lunge: 4 x 8 – 12
  • Leg Extension: 3 x 10 – 15
  • Leg Curl : 3 x 10 – 15
  • Seated Calf Raise: 3 x 8 – 12
  • Calf Press: 3 x 8 – 12

I am using only natural supplements when I am on this training routine, and the best muscle-building supplement for me is D-Bal.

You can download and print this workout program here.

Also, proper nutrition is equally important as workouts.

Make sure you intake high-protein foods after a workout, and high-carb foods before a workout.


  • Yumon

    Great article. I am doing these exercises regularly

  • Konnor

    I love bench press

  • Gustav

    What do u suggest for someone who is doing these workouts but it is skinny. What supplement I can use to bulk up?

    • Cliff Thomas

      I suggest you DBAL or Anadrole. Both are natural supplements because I don’t approve steroids. I am using only supplements made of plant extracts. DBAL is good for bulking and strength. You can check DBAL here. On the other hand, Anadrole is one of the best anabolic supplements (it will help you gain weight and muscles faster). You can check Anadrole here.

  • PFV

    Love these tips!

  • Joe Michel

    Say you are wanting to start working out. How do you pick the routine or exercises you would do when you go to the gym so your not working the same muscle group?

    • Cliff Thomas

      Hi Joe! Well, that depends on your goals, for example, if you want to lose weight you should increase cardio workouts and add specific weightlifting exercises. For muscle mass, your focus should be on weightlifting. 5 workouts per week example (ideal for muscle definition). You can download a free 7-day workout program here.


Leave a Reply