muscle building workout

If you’re serious about building more muscle mass, then you’re going to need a serious shift in your mental fortitude. Building more muscle and gaining mass, requires hard work, commitment, and accepting the fact, that you might not have chiseled abs and a killer physique. The biggest hurdle to building more mass, is to constantly remind yourself of the end goal. Hitting high rep counts and burning body fat, is one thing, but slowing everything down, gaining weight, all for the goal of building more muscle, can meddle with your mind. If you’re willing to accept the challenge, then this program is for you. We’re going to teach you how to build more muscle and give you an 8-week muscle building program, to help you gain the size you need to bulk and build.   

Building More Muscle Mass

Resistance training is the primary methodology for increasing muscle mass. The number of reps and sets plays a large determining factor in workout results.  In comparison to full body workout protocols, resistance training programs with the goal of hypertrophy, must be split into distinct muscle groups. This in essence gives the muscles you are exercising, time to recover as you work on other parts of the body.

For you all you newbs just starting your training program a “rep” simply means one repetition of an exercise. This can be considered a single bench press or squat from the beginning of the movement, to the end of the movement.

A set is a group of consecutive repetitions performed of a certain exercise. For example, 3 sets of 10 reps, 4 sets of 12 reps, or 5 sets of 8. Two other important variables when designing your training program are tempo and intensity.


Tempo is the speed with which each rep is performed, and intensity is defined as your level of effort compared to your maximal effort (I.e. Training at 60% of your max effort or one rep max). Next up is rest interval. A rest interval is simply the time you take between sets or rounds of exercise. Lastly, training volume is defined as the total amount of work completed in a certain amount of time.

Each component of your training has a dramatic effect on your outcome and your overall result. Even breathing techniques, which is an often-overlooked component can have a dramatic effect on your performance outcomes. 

Periodization And Performance Adaptations 

When you first begin training, your body undergoes specific adaptations to training capacity, volume, and load. You may not be able to perform recommended amounts of reps and sets at first, but as your body adapts to your training program, you will gradually increase workout volume and efficiency. When this happens, your body will undergo physical changes in its ability regarding strength, power, speed, and performance. As you progress, you will need to adjust to these training adaptations, to further optimize performance. Periodization or cycling workout programs will vary the focus of training at specific planned periods of time. Adjusting workout type, tempo, intensity, and rep/set range as you assimilate to performance changes will allow for bigger gains and better results over time.

Trained lifters will have an exceeding harder time than those that are new to resistance training to gain more muscle mass. This is called a “ceiling effect” which requires trained lifters to have heavier loads and harder training schedules.

Muscle Building Nutrition 

Eating is the key to building more muscle. Increasing complex carbohydrates, protein, and your overall caloric intake will help you build more mass and gain more muscle. Without increasing the volume your food intake, it’s going to be pretty hard to stack on more gains.

A standard macro ratio to build more muscle mass, is 30% protein, 30% carbs, and 40% fat. If you need help calculating your macros and getting on a nutrition plan to help increase gains, consult a nutrition coach at The Swole Kitchen. The Swole Kitchen offers customized nutrition programs to help you meet your health and fitness goals and build more muscle mass and strength.

Every program that our Certified Sports & Exercise Nutrition Specialists creates is designed with each individual's specific goals and aptitude in mind. Your coach will groom through your current lifestyle, preferred foods, and nutritional habits while advising on small, medium, and large general changes that will enhance your nutritional journey and health goals. Each program comes with a

  • Customized Nutrition Plan
  • Customized Weekly Grocery Lists
  • Exclusive Access To Our Tracking App
  • Weekly Check-Ins With Your Nutrition Coach
  • 24-Hour Access To Your Designated Nutrition Coach 

Quality Complex Carbohydrates

Adding quality complex carbohydrates to your diet is extremely important to replenish glycogen levels and provide your body with the fuel you need to perform heavy lifts and building muscle. 

Complex carbs such as sweet potatoes, oatmeal, brown rice, whole wheat pasta, and quinoa will provide the energy you need to train harder, lift heavier, and recover faster.

Lean Protein

Lean protein sources help you build muscle mass and get stronger. Without it, you won’t be able to meet your body goals. Protein stimulates the process of Muscle Protein Synthesis (MPS) which is how your body builds new muscle tissue. So, eat your protein and make it a staple within your nutrition program. Add wholesome, hormone free, organic, and grass-fed sources of lean protein avoid inflammation and help keep your body running at optimal levels, to help make you stronger.

Muscle Building Workout 

This workout follows a standard 5-day split, designating a day for chest and back, triceps and biceps, legs and shoulders, with a full body heavy complex on day 4. To build more muscle, you have to increase the rest intervals, therefore, rest time is 2-3 minutes between each exercise, with a 1:1 tempo. This program requires minimal equipment and can be performed at home.

This muscle building program will help you produce more strength, power, and gain the size you’ve been wanting. Follow the split, and increase the load, so that you can comfortably get to the prescribed amount of reps. On the last two reps you should be struggling to complete them. In order to build more muscle, your body needs to break down muscle tissue. Without enough resistance, you will not build more strength and mass. So, make sure the weight selected is challenging, without compromising your form. If you cannot complete the prescribed number of reps, without compromising form, lower the weight and complete the set.

Equipment what you need 

  • Minimal Equipment Needed
  • Kettlebells (Moderate – Heavy)
  • Barbell
  • Plates (25-45lb, with maximum load exceeding 135lb)
  • Bench
  • Dumbbells (Moderate – Heavy)

8 Week Muscle Building Workout Program 

DAY 1

Muscle Group

Workout/FBB

% Max Effort

SET/REP

Rest

Chest

Flat Dumbbell Bench

65-75

4 x 12,10,8,6

2 min

Back

Single-Arm Dumbbell Row

65-75

4 x 12,10,8,6

2 min

Chest

Incline Dumbbell Bench

65-75

4 x 12,10,8,6

2 min

Back

Bent Over Kettlebell Row

65-75

4 x 12,10,8,6

2 min

Chest

Dumbbell Bench Pullover

65-75

4 x 12,10,8,6

2 min

Back

Dumbbell Reverse Fly

65-75

4 x 12,10,8,8

2 min

Chest

Dumbbell Chest Fly

65-75

4 x 12,10,8,8

2 min

Back

Land Mine Barbell Row

65-75

4 x 12,10,8,6

2 min

 

 

DAY 2

 

Muscle Group

Workout/FBB

% Max Effort

SET/REP

Rest

Biceps

Dumbbell Curls

65-75

4 x 12,10,8,6

2 min

Triceps

Dumbbell Triceps Kickbacks

65-75

4 x 12,10,8,6

2 min

Biceps

Dumbbell Hammer Curls

65-75

4 x 12,10,8,6

2 min

Triceps

Bench Dips Weighted

65-75

4 x 12,10,8,8

2 min

Biceps

EZ Bar Curls

65-75

4 x 12,10,8,6

2 min

Triceps

Dumbbell Skull Crushers

65-75

4 x 12,10,8,8

2 min

Biceps

Dumbbell Seated W Curls

65-75

4 x 12,10,8,8

2 min

Triceps

Close Grip EZ Bar Press

65-75

4 x 12,10,8,8

2 min

 

DAY 3

 

Muscle Group

Workout/FBB

% Max Effort

SET/REP

Rest

Legs

Single-Leg Dumbbell Squat

65-75

4 x 12,10,8,6

2 min

Legs

Back Squat

65-75

4 x 12,10,8,6

2 min

Shoulders

Dumbbell Upright Row To Press

65-75

4 x 12,10,8,6

2 min

Shoulders

Dumbbell Lateral Raise

65-75

4 x 12,10,8,8

2 min

Legs

Deadlifts

65-75

4 x 12,10,8,6

2 min

Legs

Kettlebell Single-Arm Walking Lunge

65-75

4 x 12,10,8,8

2 min

Shoulders

Barbell Shoulder Press

65-75

4 x 12,10,8,8

2 min

Shoulders

Kettlebell Overhead Upright Row

65-75

4 x 12,10,8,8

2 min

Shoulders

Seated Dumbbell Shoulder Press

65-75

4 x 12,10,8,8

2 min

 

 

DAY 4 – Full Body Heavy Circuit [3 Rounds]

 

Muscle Group

Workout/FBB

% Max Effort

SET/REP

Rest

Legs

Dumbbell Reverse Lunge To Press

85

12 Reps

-

Legs

Back Squat

85

10 Reps

-

Chest

Bench Press

85

10 Reps

-

Shoulders

Barbell Shoulder Press

85

10 Reps

-

 

2 Week Max

 

 

Strength Ladder [Every Two Weeks]

Workout

% Max Effort

SET/REP

Rest

Legs

Deadlifts

65-95

8 x 12,10,8,5,5,4,8,10

3 min

Legs

Squats

65-95

8 x 12,10,8,5,5,4,8,10

3 min

Shoulders

Barbell Shoulder Press

75-95

8 x 12,10,8,5,5,4,8,10

3 min

Chest

Bench

75-95

8 x 12,10,8,5,5,4,8,10

3 min

 


Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.
 
SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

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