If you’re looking for the best workout plan to build muscle mass, you need a structured approach that includes compound lifting, isolation exercises, a well-planned workout schedule, and proper protein intake. This guide will walk you through a bulking workout plan, a fitness plan to build muscle, and a diet guide to fuel muscle growth while keeping fat gain under control.

How to Bulk for Maximum Muscle Growth

To build muscle effectively, you need to follow a gain muscle mass program that focuses on three key areas:

1. Progressive Overload – Increase weight or reps over time to challenge your muscles.
2. Compound and Isolation Exercises – Use a mix of compound exercises (which work multiple muscles) and isolation exercises (which target specific muscles).
3. Proper Nutrition – Ensure you get enough grams of protein, amino acids, and calories to support muscle growth.

Best Bulking Workout Plan: Build Strength and Size

This best muscle-building workout plan is based on a push-pull-legs split combined with full-body workouts for maximum growth. Perform 8-12 reps per set, with 3-4 sets per exercise, and rest 60-90 seconds between sets.

Workout Schedule for Maximum Muscle Gain

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps)
• Day 3: Legs & Core
• Day 4: Full Body Strength (Compound Lifting Focus)
• Day 5: Push (Chest, Shoulders, Triceps)
• Day 6: Pull (Back, Biceps)
• Day 7: Rest or Active Recovery

Best Workout Routine to Gain Muscle Day 1 & 5: Push Workout (Chest, Shoulders, Triceps)

• Bench Press (Compound Exercise) – 4 sets of 8-12 reps
• Overhead Shoulder Press (Compound Lifting) – 3 sets of 8-12 reps
• Dumbbell Incline Press – 3 sets of 10 reps
• Triceps Dips (Isolation Exercise) – 3 sets of 10-12 reps
• Lateral Raises – 3 sets of 12-15 reps
• Triceps Rope Pushdown – 3 sets of 10 reps

Day 2 & 6: Pull Workout (Back, Biceps)

• Deadlifts (Compound Lifting) – 4 sets of 6-8 reps
• Lat Pulldown – 3 sets of 10 reps
• Bent-Over Rows – 3 sets of 8-10 reps
• Biceps Curls (Isolation Exercise) – 3 sets of 10 reps
• Hammer Curls – 3 sets of 10 reps
• Face Pulls – 3 sets of 12 reps

Day 3 & 7: Legs & Core Workout

• Squats (Compound Exercise) – 4 sets of 8-12 reps
• Romanian Deadlifts – 3 sets of 8-10 reps
• Calf Raises – 4 sets of 12-15 reps
• Leg Press – 3 sets of 10 reps
• Hanging Leg Raises – 3 sets of 12 reps
• Plank (Hold for 45-60 seconds) – 3 sets

Day 4: Full-Body Strength Day (Compound Lifting Focus)

• Squats – 4 sets of 8 reps
• Deadlifts – 4 sets of 6 reps
• Pull-Ups – 3 sets of 10 reps
• Bench Press – 3 sets of 8 reps
• Shoulder Press – 3 sets of 10 reps

Best Bulking Diet: What to Eat for Muscle Growth

To maximize your bulking workout plan for muscle gain, follow a high-calorie, high-protein diet with the right balance of nutrients.

How Many Calories and Protein Intake Do You Need?

• Mild Bulk: 250-500 extra calories per day
• Aggressive Bulk: 500-800 extra calories per day
• Protein Intake: 1g per pound of body weight
• Carbohydrates: 2-3g per pound of body weight
• Healthy Fats: 0.4-0.6g per pound of body weight

Best Bulking Foods for Muscle Mass

• Protein: Chicken, eggs, fish, Greek yogurt, lean beef, whey protein
• Carbs: Rice, oats, pasta, potatoes, whole grains, fruits
• Fats: Avocados, nuts, olive oil, peanut butter
• Vegetables: Broccoli, spinach, carrots, peppers, kale

Sample Bulking Meal Plan Meal 1: Scrambled eggs with whole wheat toast and avocado Meal 2: Protein shake with banana and peanut butter Meal 3: Grilled chicken with rice and steamed broccoli Meal 4: Greek yogurt with nuts and honey Meal 5: Steak with sweet potatoes and asparagus Meal 6: Cottage cheese with almonds before bed

Common Bulking Mistakes to Avoid

• Skipping Compound Lifts – Squats, deadlifts, and bench presses are key for muscle mass.
• Not Eating Enough Protein – Your body needs amino acids to repair and grow muscle.
• Ignoring Recovery – Rest days are important for muscle repair.
• Too Much Junk Food – A bulk should be clean, not just eating anything to gain weight.

Maximize Your Bulking Workout Plan with Pumppal

If you want the best training program for muscle gain, Pumppal is the perfect tool to keep you on track. With customized workout plans, protein intake tracking, and progress monitoring, Pumppal makes it easy to follow a good workout plan to gain muscle. Whether you’re looking for the best bulking workout, a workout regime for building muscle, or a gain muscle mass program, Pumppal has the tools you need.

Download Pumppal today and start your best muscle-building workout!