The Internet has several top-notch training workouts that are geared towards building muscle mass. The online muscle mass workout programs contain great information on rep ranges, exercise selections and workout frequency. This information is free and will help fitness enthusiasts complete their muscle-building goals.
German Volume Training Day One and Day Two
German Volume Training is a muscle mass workout that can be found on the bodybuilding.com website. The routine consists of four exercises per workout. Day one is a chest and back workout. Perform two chest exercises and two back exercises. The first chest exercise is a decline dumbbell press. Perform 10 sets of 10 repetitions, resting 90 seconds between each exercises. The second chest exercise is dumbbell flys. Perform three sets of 10 reps each. The first back exercise is chin-up. Perform chin-ups with your palms facing in and complete 10 sets of 10 reps. The second back exercise is the one-arm dumbbell row. Perform three sets of between 10 and 12 reps. Day two of the program is a leg day. Complete 10 sets of 10 reps for the lying leg curl exercise and back squats. Following those exercises perform three sets of 10 calf raises and cable pulls.
German Volume Training Days Three to Five
Day three is a rest day. Day four is an arm day. Perform 10 sets of 10 reps of bar dips and incline dumbbell hammer curls. You will perform one set of 10 reps for the bar dips, rest for 90 seconds and move onto hammer curls for one set of 10 reps. When you complete the hammer curls rest for 90 seconds and go back to the bar dips. You will complete 10 sets overall between the two exercises. Following those exercises perform three sets of 10 of bent-over lateral raises and seated lateral raises. Day five is another rest day. Following day five go back to day one.
Combination Training: Mike Mahler
Combination Training, created by trainer Mike Mahler, is a three-day per week workout program that uses multiple training principals to build muscle mass. The workout can be found at T-Nation.com. On Monday you will perform five sets of five reps on all exercises. Perform the following exercises: weighted pullups, standing military press, deadlifts and hanging leg raises. Wednesday's workout is three sets of a three-rep routine. You will complete three sets of three reps for the following exercises: incline barbell press, bent rows, barbell squats and dumbbell swings. Friday's exercises performed are floor presses, rows, pulldowns, military presses, squats and deadlifts. You will perform one set until muscular failure.
The Hypertrophy Workout
The Hypertrophy Workout is found on bodybuilding.com and uses full-body workouts to build muscle mass. The program is performed three days a week, alternating days one and two. This workout recommends that you take one day off between each workout session. Perform between two and four sets of between five and 15 reps for all exercises. Day one's workout has a total of seven exercises. The exercises are squats, bench press, rows, shoulder press, curls, dips and lateral raises. Day two's workout consists of seven exercises that include pull-downs, incline presses, squats, dead-lifts, lunges, calve raises and crunches.
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