{"id":26707,"date":"2021-09-07T18:41:06","date_gmt":"2021-09-07T18:41:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26707"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"12-weeks-mass-building-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/","title":{"rendered":"12 Weeks Mass Building Workout Plan &#8211; Optimized For Muscle Growth"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#The_Workout_Schedule\" >The Workout Schedule<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Upper_Body_Mass_Building_Workout_Version_1\" >Upper Body Mass Building Workout: Version 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Lower_Body_Mass_Building_Workout_Version_1\" >Lower Body Mass Building Workout: Version 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Upper_Body_Mass_Building_Workout_Version_2\" >Upper Body Mass Building Workout: Version 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Lower_Body_Mass_Building_Workout_Version_2\" >Lower Body Mass Building Workout: Version 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Points_To_Remember\" >Points To Remember<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#The_Priority_Is_Progress_And_Not_Perfection\" >The Priority Is Progress And Not Perfection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#This_Workout_Plan_Is_Flexible\" >This Workout Plan Is Flexible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Pain_Does_Not_Symbolize_Gain\" >Pain Does Not Symbolize Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Patience_Is_Key\" >Patience Is Key<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#How_Long_Will_It_Take_To_Build_Muscle\" >How Long Will It Take To Build Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Gender\" >Gender<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Fitness_Level\" >Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Consistency\" >Consistency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Physique\" >Physique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Easy_Bodybuilding_Meal_Plan_To_Follow\" >Easy Bodybuilding Meal Plan To Follow<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Lunch\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Dinner\" >Dinner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Snacks\" >Snacks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Tips_On_How_To_Start_Lifting_For_Mass\" >Tips On How To Start Lifting For Mass<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Using_Heavier_Weights\" >Using Heavier Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Gradually_Increasing_Reps\" >Gradually Increasing Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Gradually_Increasing_Weights\" >Gradually Increasing Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to picking a mass building workout plan, a lot of factors come into play. First and perhaps foremost, you have to look at its practicality. The idea is to maximize on the results and not waste your time with an inefficient program. Secondly, you want to evaluate its functionality. Do its splits help with full-body muscle growth? These are some of the major aspects that we have analyzed and incorporated in this 12 weeks mass building workout plan. We have also evaluated the training frequency and assure you it is realistic. Take a look and feel free to try it out!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Workout_Schedule\"><\/span><b>The Workout Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following 12 weeks mass building <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">workout<\/a> uses an upper and <a href=\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\">lower body split<\/a>. There are two versions of the upper and lower body <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\">workouts<\/a>. The first version is supposed to be performed through the first two days of the week and the other phase after a day. Here is an outlook of what this means:<\/span><\/p>\n<ul>\n<li><b>Monday:<\/b><span style=\"font-weight: 400;\"> Day 1, Upper Body Version 1<\/span><\/li>\n<li><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Day 2, Lower Body Version 1<\/span><\/li>\n<li><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Day 3, Upper Body Version 2<\/span><\/li>\n<li><b>Friday:<\/b><span style=\"font-weight: 400;\"> Day 4, Lower Body Version 2<\/span><\/li>\n<li><b>Saturday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Similarly, the plan utilizes both machines and <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\">weights<\/a>. So, it would be best if you performed such a routine in the gym or got the <a href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\">necessary equipment<\/a>. If the routine feels easy down the line, try increasing the intensity by adding reps or sets (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also consult with your trainer to determine if you can perform the variations of various exercises for increased intensity. With that out of the way, let us take a look at the workouts:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\">Do A 6-Week Female Bodybuilder Workout: How To Consistently Burn Fat And Build Muscle<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Mass_Building_Workout_Version_1\"><\/span><b>Upper Body Mass Building Workout: Version 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Overhead press (Reps 8-10, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lat pull-downs (Reps 8-10, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Incline dumbbell press (Reps 8-10, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lying tricep extensions (Reps 10-12, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reverse curls with bar (Reps 12-15, set 3, 1 minute rest between sets)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Incline dumbbell overhead extensions<\/span> <span style=\"font-weight: 400;\">(Reps 8-10, sets 3-4, 1-2 minutes rest between sets)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chest supported row (Reps 8-10, sets 3-4, 1-2 minutes rest between sets)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Mass_Building_Workout_Version_1\"><\/span><b>Lower Body Mass Building Workout: Version 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift (Reps 8-10, sets 2, 2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted step-ups<\/span> <span style=\"font-weight: 400;\">(Reps 10-12, sets 2, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg curls (Reps 8-10, sets 3, 1 minute rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good morning (Reps 10-12, sets 2, 1 minute rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell jammer press (Reps 8-10, sets 2, 2-3 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric calf raise with dumbbells (Reps 8-10, sets 2,\u00a0 1 minute rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curtsy lunges (Reps 10-12, sets 3, 1 minute rest between sets)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Mass_Building_Workout_Version_2\"><\/span><b>Upper Body Mass Building Workout: Version 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps pushdowns (Reps 12-15, sets 2, 1minute rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raises (Reps 10-12, sets 3, 1 minute rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable row (Reps 8-10, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell flyes (Reps 12-15, sets 2, 1 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell shoulder press (Reps 8-10, sets 2, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over triceps kickbacks (Reps 10-12, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying skull crushers (Reps 8-10, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-31332 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1024x576.jpg\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Mass_Building_Workout_Version_2\"><\/span><b>Lower Body Mass Building Workout: Version 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell walking lunges (Reps 12-15, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat (Reps 8-10, sets 2, 2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell shoulder squat (Reps 8-10, sets 2, 1 minute rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing calf raises (Reps 12-15, sets 3, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded lateral walk (Reps 10-12 per side, sets 3, 2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sumo deadlift (Reps 8-10, sets 2, 1-2 minutes rest between sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stability ball hip thrust (Reps 8-10, sets 3-4, 1 minute rest between sets)<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Points_To_Remember\"><\/span><b>Points To Remember<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some important points you need to remember throughout this 12 weeks bodybuilding program:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Priority_Is_Progress_And_Not_Perfection\"><\/span><b>The Priority Is Progress And Not Perfection<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The idea of nailing everything by day two or three is flawed, which is why we are not for it at all. We understand that we are all built differently and therefore react differently to routines. Some will need more time to train with a plan while others are good to go in a week\u2019s time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We are not pressuring you to nail the plan within a week. Instead, we are asking you to take baby steps that allow you to train with the intent. Focus on the proper form of every exercise to help you achieve maximum results (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-31328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-1024x576.jpg\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"This_Workout_Plan_Is_Flexible\"><\/span><b>This Workout Plan Is Flexible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not get hurt trying to crush this workout. No, that is not the intention of this plan. We have made this <a href=\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\">workout plan<\/a> as flexible as we can to help you adjust it to match your needs. It means that you can, therefore, make slight changes that will help gain the most from this routine without getting hurt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if the reps become overwhelming, you can always reduce them. Similarly, you work with a lower number of sets instead of what we have given to prevent you from getting smoked. Nevertheless, we remind you to make these changes with the help of your trainer.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pain_Does_Not_Symbolize_Gain\"><\/span><b>Pain Does Not Symbolize Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although there is a saying that no pain equals no gain, we believe that optimal results should not come at a cost of pain. Instead, we believe that you can train your muscles, even with weights and not experience pain. However, expect muscle soreness if you train using a new routine. It is common and easy to treat at home using heat methods like taking a hot shower.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Patience_Is_Key\"><\/span><b>Patience Is Key<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Perhaps the most <a href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\">important thing<\/a> you need when following this muscle gain workout plan is patience. Seeing the bigger picture is good as it is motivating. However, for a select number, the bigger picture may force them to take drastic measures in a bid to build muscle fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting heavier weights will not help you <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">build muscle<\/a> overnight. As we earlier determined, muscle growth rate depends on factors such as age, gender, and fitness level. Be patient with your body as you put in the work. In the end, you will reap what you have been sowing.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">6-Week Workout Plan To Gain Muscle Mass And Strength Safely And Quickly<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-31301 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1024x576.jpg\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_It_Take_To_Build_Muscle\"><\/span><b>How Long Will It Take To Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gaining muscle is a slow process. It may take a month or longer to notice muscle growth. Again, the duration it will take you to notice such changes depend on several factors. These include your age, gender, physique, consistency, and fitness level. Let us look at how each of these factors affect muscle growth.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Age\"><\/span><b>Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Age directly influences <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-lean-muscle\/\">muscle mass<\/a> and strength. So, as you turn older each year, your muscle strength and mass decreases. Men report the highest decrease as the process occurs at a faster rate than in women (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means that seniors may take a longer time to report muscle growth when compared to younger people.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Gender\"><\/span><b>Gender<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unfortunately, gender differences also play a crucial role in muscle growth. Although the 12 weeks mass building workout will benefit both genders, men will report the gains earlier than the women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4756754\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Men are believed to build muscle faster due to high testosterone levels. Testosterone is responsible for muscle growth by stimulating protein synthesis, a process that leads to muscle hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21058750\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Hypertrophy refers to the increase or growth of muscle cells.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Fitness_Level\"><\/span><b>Fitness Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Beginners may see muscle growth after several weeks or months of doing a practical muscle building program. However, advanced lifters may take a bit longer because they have to do the most in switching up their resistance training programs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-29306 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-2-1024x576.png\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-2.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Consistency\"><\/span><b>Consistency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Building muscle also depends on your consistency. If you continually challenge your muscles, you will report muscle growth faster. Remember that the best way to challenge muscle is by increasing resistance or weight (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Physique\"><\/span><b>Physique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Different body shapes affect muscle building differently. Take a look at some common body shapes and how they may affect the muscle building process:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mesomorphic body type.<\/b><span style=\"font-weight: 400;\"> This body type tends to be muscular. Individuals with this physique have an added advantage over others when it comes to building muscle mass (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endomorphic physique. <\/b><span style=\"font-weight: 400;\">This physique tends to be curvy. Individuals with such a body type cannot build muscle faster than those with the mesomorphic shape. However, they can build muscle mass through strength training (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ectomorphic body shape.<\/b><span style=\"font-weight: 400;\"> Individuals with such a physique tend to be slim or have a straight frame. Unfortunately, such people take the longest than those with the other body types to build muscle. Nevertheless, they have a great chance of increasing muscle strength by doing resistance training activities (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Bodybuilding_Meal_Plan_To_Follow\"><\/span><b>Easy Bodybuilding Meal Plan To Follow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following workout plan is half the equation because for you to get buff, you also have to eat right. According to Medical News Today, you need to consume a high calorie and protein rich diet as it helps with muscle mass growth (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan#nutrition\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Some of the foods you can incorporate in such a diet include (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/muscle-foods-for-men\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and vegetables. <\/b><span style=\"font-weight: 400;\">These are a staple of healthy diets and this diet is no exemption.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lean Meat. <\/b><span style=\"font-weight: 400;\">This is an excellent protein source and also rich in iron that helps in oxygen transportation to the muscles. WebMD also states that lean meat also contains amino acids like leucine that trigger muscle growth (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/muscle-foods-for-men\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beans and Whole Grains.<\/b><span style=\"font-weight: 400;\"> These foods have enough protein content to help with energy production and muscle repair. Similarly, these foods are excellent sources of fiber, antioxidants, quality carbs, and vitamins.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs.<\/b><span style=\"font-weight: 400;\"> Eggs are excellent post-workout snacks. They have all the essential amino acids, and contain other nutrients including lutein that helps with eye health (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/muscle-foods-for-men\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts.<\/b><span style=\"font-weight: 400;\"> These are other excellent post-workout snacks that have good protein content. They are also packed with antioxidants, fiber, vitamins, and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-fat Dairy Products. <\/b><span style=\"font-weight: 400;\">These are also good as they contain high-quality carbohydrates, protein, and essential vitamins like vitamin D. Sports experts recommend chocolate milk as a post workout drink (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/muscle-foods-for-men\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to the recipes, they may vary depending on one\u2019s preferences. Even so, nutritionists recommend that you seek help with portion control. Remember that food portions have a direct impact on your calorie limit. Here are some recommended healthy bodybuilding recipes from Medical News Today (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan#nutrition\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Greek yogurt with some walnuts or almonds, fresh berries, and whole grain granola<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Scrambled egg whites with herbs, peppers, cheese, and Ezekiel bread<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Scrambled egg whites and oatmeal with fresh berries<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Grilled fish with a spinach and broccoli salad<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Grilled chicken breast over spinach with almonds and sliced strawberries<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chicken (grilled) with black beans, bell peppers, and onions over romaine lettuce<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Grilled fish with green beans and quinoa<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Brown rice with shrimp stir-fried with onions, broccoli, and peppers<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sirloin steak with asparagus and sweet potato<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Snacks\"><\/span><b>Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrot sticks and hard-boiled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein shake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds and an apple<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33105 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913-1024x576.png\" alt=\"12 weeks mass building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_On_How_To_Start_Lifting_For_Mass\"><\/span><b>Tips On How To Start Lifting For Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some expert-approved strategies, which if implemented can help you build muscle mass faster and safely:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Using_Heavier_Weights\"><\/span><b>Using Heavier Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now, when we use the term heavier we do not mean overwhelming. Instead, we are merely directing to the fact that the weights must be heavy enough to give your muscle a thorough workout. In a nutshell, look for loads that will challenge you and not make you strain.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Gradually_Increasing_Reps\"><\/span><b>Gradually Increasing Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The other effective tip when aiming to build muscle is increasing the routine\u2019s repetitions gradually. Opt for reps that will tire your muscles and then gradually increase over time and as you grow stronger (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/muscle-foods-for-men\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Gradually_Increasing_Weights\"><\/span><b>Gradually Increasing Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure you also gradually increase the loads, and over time. Start with comfortable loads, and when you feel they are too easy to use, increase the weight.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is useful that you use a practical muscle building workout plan if your goal is increasing muscle mass and strength. The workout plan must contain a useful split, such as a lower and upper body split.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 12 weeks mass building program is the best strength training program of all muscle building workout plans as it meets these criteria and more. More than this, it fits the bill as it has useful workouts that all target different muscle groups. Note that the plan is merely an outline detailing the exercises to perform.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can structure the exercises in any manner you feel so long as they are properly executed. Nonetheless, the workouts have to complement each other. Similarly, you can change the number of reps and sets you perform depending on the intensity you want.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Weeks_Mass_Building_Workout_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/men\/features\/muscle-foods-for-men\"><span style=\"font-weight: 400;\">7 Muscle Foods for Men<\/span><\/a><span style=\"font-weight: 400;\"> (2011, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan#nutrition\"><span style=\"font-weight: 400;\">Bodybuilding meal plan: What to eat and why<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4756754\/\"><span style=\"font-weight: 400;\">Comparison of upper body strength gains between men and women after 10 weeks of resistance training<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">How long does it take to build muscle?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">How to build muscle with exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21058750\/\">Testosterone physiology in resistance exercise and training: the up-stream regulatory elements<\/a> (2010, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to picking a mass building workout plan, a lot of factors come into play. First and perhaps foremost, you have to look at its practicality. The idea is to maximize on the results and not waste your time with an inefficient program. Secondly, you want to evaluate its functionality. Do its splits [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":26714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,157,161],"coauthors":[114],"class_list":["post-26707","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-monday-workouts","tag-sunday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 Weeks Mass Building Workout Plan - Optimized For Muscle Growth - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want a challenge to help you bulk up in three months? Try this 12 weeks mass building workout challenge that has been optimized for muscle growth.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Weeks Mass Building Workout Plan - Optimized For Muscle Growth\" \/>\n<meta property=\"og:description\" content=\"Do you want a challenge to help you bulk up in three months? Try this 12 weeks mass building workout challenge that has been optimized for muscle growth.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"12 Weeks Mass Building Workout Plan &#8211; Optimized For Muscle Growth\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/\"},\"wordCount\":2370,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Sunday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to picking a mass building workout plan, a lot of factors come into play. First and perhaps foremost, you have to look at its practicality. The idea is to maximize on the results and not waste your time with an inefficient program. Secondly, you want to evaluate its functionality. Do its splits help with full-body muscle growth? These are some of the major aspects that we have analyzed and incorporated in this 12 weeks mass building workout plan. We have also evaluated the training frequency and assure you it is realistic. Take a look and feel free to try it out!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Workout Schedule<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The following 12 weeks mass building <a href=\\\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\\\">workout<\/a> uses an upper and <a href=\\\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\\\">lower body split<\/a>. There are two versions of the upper and lower body <a href=\\\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\\\">workouts<\/a>. The first version is supposed to be performed through the first two days of the week and the other phase after a day. Here is an outlook of what this means:<\/span>\\r\\n<ul>\\r\\n \\t<li><b>Monday:<\/b><span style=\\\"font-weight: 400;\\\"> Day 1, Upper Body Version 1<\/span><\/li>\\r\\n \\t<li><b>Tuesday:<\/b><span style=\\\"font-weight: 400;\\\"> Day 2, Lower Body Version 1<\/span><\/li>\\r\\n \\t<li><b>Wednesday:<\/b><span style=\\\"font-weight: 400;\\\"> Rest<\/span><\/li>\\r\\n \\t<li><b>Thursday:<\/b><span style=\\\"font-weight: 400;\\\"> Day 3, Upper Body Version 2<\/span><\/li>\\r\\n \\t<li><b>Friday:<\/b><span style=\\\"font-weight: 400;\\\"> Day 4, Lower Body Version 2<\/span><\/li>\\r\\n \\t<li><b>Saturday:<\/b><span style=\\\"font-weight: 400;\\\"> Rest<\/span><\/li>\\r\\n \\t<li><b>Sunday:<\/b><span style=\\\"font-weight: 400;\\\"> Rest<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Similarly, the plan utilizes both machines and <a href=\\\"https:\/\/betterme.world\/articles\/3-day-push-pul ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/\",\"name\":\"12 Weeks Mass Building Workout Plan - Optimized For Muscle Growth - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you want a challenge to help you bulk up in three months? Try this 12 weeks mass building workout challenge that has been optimized for muscle growth.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"12 Weeks Mass Building Workout Plan &#8211; Optimized For Muscle Growth\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\",\"name\":\"R. Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"12 Weeks Mass Building Workout Plan - Optimized For Muscle Growth - BetterMe","description":"Do you want a challenge to help you bulk up in three months? Try this 12 weeks mass building workout challenge that has been optimized for muscle growth.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"12 Weeks Mass Building Workout Plan - Optimized For Muscle Growth","og_description":"Do you want a challenge to help you bulk up in three months? Try this 12 weeks mass building workout challenge that has been optimized for muscle growth.","og_url":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"12 Weeks Mass Building Workout Plan &#8211; Optimized For Muscle Growth","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/"},"wordCount":2370,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg","keywords":["Friday Workouts","Monday Workouts","Sunday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to picking a mass building workout plan, a lot of factors come into play. First and perhaps foremost, you have to look at its practicality. The idea is to maximize on the results and not waste your time with an inefficient program. Secondly, you want to evaluate its functionality. Do its splits help with full-body muscle growth? These are some of the major aspects that we have analyzed and incorporated in this 12 weeks mass building workout plan. We have also evaluated the training frequency and assure you it is realistic. Take a look and feel free to try it out!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>The Workout Schedule<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The following 12 weeks mass building <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">workout<\/a> uses an upper and <a href=\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\">lower body split<\/a>. There are two versions of the upper and lower body <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\">workouts<\/a>. The first version is supposed to be performed through the first two days of the week and the other phase after a day. Here is an outlook of what this means:<\/span>\r\n<ul>\r\n \t<li><b>Monday:<\/b><span style=\"font-weight: 400;\"> Day 1, Upper Body Version 1<\/span><\/li>\r\n \t<li><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Day 2, Lower Body Version 1<\/span><\/li>\r\n \t<li><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\r\n \t<li><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Day 3, Upper Body Version 2<\/span><\/li>\r\n \t<li><b>Friday:<\/b><span style=\"font-weight: 400;\"> Day 4, Lower Body Version 2<\/span><\/li>\r\n \t<li><b>Saturday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\r\n \t<li><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Similarly, the plan utilizes both machines and <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pul ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/","url":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/","name":"12 Weeks Mass Building Workout Plan - Optimized For Muscle Growth - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you want a challenge to help you bulk up in three months? Try this 12 weeks mass building workout challenge that has been optimized for muscle growth.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1814848028.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/12-weeks-mass-building-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"12 Weeks Mass Building Workout Plan &#8211; Optimized For Muscle Growth"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736","name":"R. Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26707","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=26707"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26707\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/26714"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=26707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=26707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=26707"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=26707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}