Mass Gainer Workout Plan

Do you want to gain rock-solid muscles at a torrid rate indefinitely? With a proper diet, workout plan, and a powerful mass gainer at your side, it can be done.

Let us explore a super-successful mass gainer workout plan to help you achieve all your fitness and bodybuilding goals.

Weeks 1-2:

The first two weeks of the mass gainer workout plan are all about lifting heavy weights and complementing them with mass-building compound exercises. It will be a good starting point to keep the reps falling in the range of 6-8 for everything but calves and abs.

During this stage, you need to focus on a few isolation exercises for the back, chest, legs, and shoulders and instead focus on moving as many weights as you can to add size and strength.

The point is to perform 10-12 sets for large muscle groups with the exception being the shoulders (14-15 sets). You need to train one body part every week so that you can easily and quickly add tons of serious mass while also focusing on ample recovery time.

It is important for you to not perform endless sets in each workout session as that will put your body in a catabolic (muscle-wasting) state in which lean tissue gets broken down instead of building up.

Weeks 3-4:

During weeks 3-4, you need to think about maximizing size with a focus on intensity and slightly higher reps. To promote muscle hypertrophy (growth), you need to keep the reps’ range to 10-12 for the majority of exercises.

You need to steadily increase the overall volume to increase workout intensity. To get started, you will have to fatigue the primary target muscle with isolation exercises and then hit the fatigued state with a compound move.

It is important that you pair body parts differently. For instance, the back and chest should be trained on the same day just as the triceps and biceps. This will provide a slightly different stimulus to stimulate new muscle growth.

To make sure that you avoid muscle catabolism and overtraining, you should include drop sets in each workout to enhance intensity. You should also ensure that your gym sessions are intense and fast-paced and not be two-hour affairs.

You will be delighted to then notice that your gym results are worth every drop of your sweat.

For instance, you can work out on the chest and triceps (5 sets) on:

For Week 1,

Day 1, abs, calves, and legs (7 sets)

Day 2, shoulders and traps (5 sets)

Day 3, 4, 5 & 6, and biceps, abs, and back (8 sets) 

Day 7 as rest days.

For Week 2,

Day 1, you can work out on the chest and triceps (5 sets)

Day 2, followed by abs, calves, and legs (7 sets)

Day 3, shoulders and traps (5 sets)

Day 4, 5 & 6, biceps, abs, and back (8 sets)

Day 7 as rest days.

For Week 3,

Day 1, you can work out on the chest and triceps (8 sets)

Day 2, followed by abs, calves, and legs (10 sets)

Day 3, shoulders and traps (7 sets)

Day 4, 5 & 6, biceps, abs, and back (7 sets)

Day 7 as rest days.

For Week 4,

Day 1, you can work out on the chest and triceps (8 sets)

Day 2, followed by abs, calves, and legs (10 sets)

Day 3, shoulders and traps (7 sets)

Day 4, 5 & 6, biceps, abs, and back (7 sets)

Day 7 as rest days.

We hope that this guide on the best mass gainer workout plan was helpful for you in countless ways.