2. Workout Plan For Mass

Lesson 2

1. Light Cardio 

Now it’s time for you to get started. 

Once you’ve gone through the gym doors, you’ve set yourself up in the right direction. 

Jump on the elliptical, treadmill or the bike and use it lightly for 5-10 minutes. 

The point here is to get your heartbeat up, drop a sweat or two and into the zone. 

This means thinking about your workout, visualizing how you want to look.

Simply thinking about where you want to go and what you want to accomplish is going to give you more energy and hype for your workout because it’ll get you one step closer to achieving those things. 

2. Mobility

Now that you’re warmed up, your body still needs some more movements. 

There’s two types of stretching:

  • Dynamic
  • Static

Static is when you hold your muscles in a position, like putting your arm across your body and pulling it with your other arm.

Dynamic is simply moving your muscles from one point to another. An example of this is putting your arms to the sides and performing arm circles.

You’re going to be doing dynamic stretches…

Follow this simple routine:

  • Arm circles (vary the circles every 10-30 seconds)
  • Leg swings (hold on to something like the wall or a piece of equipment and swing one leg from the back to the front. And then swing the same leg sideways. Repeat for the other leg. Do this for a minute or two)
  • Glute squeezes (Squeeze your butt muscles for 15 seconds, 4 times)

3. Bodyweight exercises

No matter how strong you get, bodyweight exercises will always have their place in your routine.

Using your bodyweight is a great way to challenge your muscles.

Think about this: If you weigh 100lbs, that’s 100lbs you can take anywhere!

Here are some great exercises:

  • Squats
  • Push ups
  • Pull ups 
  • Dips

Dips and pull ups will need equipment (can be done with virtually anything that can hold your bodyweight and you can grip with, like between two chairs), but push ups and bodyweight squats are a great way to exercise anywhere, anytime.

Try this quick bodyweight routine:

  • 10 push ups
  • 10 squats

If you can do both with good form and ease then you can move on to the program.

If it was challenging to complete 10, you can repeat it a few more times and you can even call it a workout that you can perform a few times a week until you develop strength.

4. Free weight exercises

Dumbbells are a great way to develop strength and size.

It doesn’t matter how skinny you are, you have as much of a right to be in the free weight section as the next guy.

Spend a few minutes chilling in this area if you need to develop confidence to be in there.

This is what you’re going to do:

Grab a single 10lb dumbbell and find a flat bench.

Make sure no one is using the flat bench by checking if there’s someone’s stuff on it or under it.

Now you’re going to perform dumbbell rows (INSERT VIDEO):

Perform at least 10. 


Take 60-90 seconds rest and do it again for another 2-3 sets.

If you can do more than 10 reps with perfect form, then it’s time to increase the weight.

Ideally, you want to increase by 2.5lbs to 5lbs. This means a dumbbell that weighs 12lbs to 15.

Now you’ve completed some push ups, squats and strengthened your back.

Next, grab another dumbbell so that you have two.

Perform standing shoulder presses:

So now your routine looks like this:

  • 5-10 minutes cardio 
  • Push ups
  • Squats
  • Dumbbell rows
  • Dumbbell shoulder presses

Perform 3-4 sets of each exercise with 10-12 reps each.

Feel free to add in other dumbbell exercises like bicep curls, bench press, and goblet squats.

If you can perform this workout 3 times a week for a month, you’re going to develop a solid foundation that people struggle months (sometimes even years) to get.


Because most beginners will mistakenly use machines, avoid free weight exercises and hope that all the curls in the world will increase their arm size.

And worse, their warm up almost non-existent so they are not priming their bodies for their workouts.

Once you feel good with dumbbells, you can start using barbells.

Don’t add in plates to it!

It’s already fairly heavy for the average beginner.

A standard olympic barbell weighs 44lbs.

Once you’re able to use 20lb dumbbells for your exercises, you’ll be able to use barbells.

So your routine might look like this:

  • Barbell bench press
  • Barbell squats
  • Barbell rows
  • Barbell shoulder presses

You don’t have to use a barbell for every exercise, you can make half your workout with barbell and the other half for dumbbells.

Dumbbells should never be eliminated from your routines because it’ll help balance out your muscles.

Your rest periods between exercises should vary from 1 minute to 4 minutes.

Exercises like squats and bench press should easily have 3 minutes of rest between sets so that you can maximize your strength for each set.

Other exercises you can add in:

  • Deadlifts 
  • Skull crushers
  • Close grip bench press
  • Pull ups (can be substituted with rows)
  • Lat pulldowns 

If your workouts consist of 4-5 compound lifts then you’re already 99% ahead as these will bring the most strength and muscle gains.

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