Basic workout routine for men for mass and strength

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-05-10

Target of the workouts: mass gain

Objectives of the workouts:

1. Increase in muscle mass
2. Increase in muscle strength
3. Strengthening of ligaments

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (above average)

I decided to call this complex "basic" because it is suitable for a pretty large number of people. There are several reasons for this:

1. 3 workouts per week. Most people train with this frequency. Practice shows that this amount of training per week is quite sufficient for strength and mass growth.

2. Division of muscle groups: legs - shoulders, chest - back, arms. I would call this distribution the most classical and proven. That is, this option is suitable for almost everyone.

3. The majority of exercises in this complex are basic. Only the most useful machines are included.

4. This complex is suitable for both beginners and quite experienced individuals. However, the former will find it more challenging (more details at the end of the article).

5. Finally, I often use this exact scheme in my gym, and it almost always yields results.

As you can see, nothing complicated. For each workout, we do 2 muscle groups. Rest between sets for isolating exercises is 2 minutes. For basic exercises (list of basic exercises) – 3-4 minutes. The number of sets is indicated without warm-up. That means only working sets.

And there is no need to comment that you can't do squats and deadlifts on the same day. You can. Moreover, practice shows very good growth in strength and muscle mass in the legs and glutes from such a combination of exercises.

If you are a beginner and want to try this plan, here is my advice: start with 2 working sets for all exercises. No more. Then, each week, add 1-2 sets to each workout (not to each exercise). As a result, in about 1.5 - 2 months, you will be able to reach the full training volume.

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