MUSQLE MASS BUILDER WORKOUT (male, endomorph, beginner)

The recommended Musqle.com bodybuilding endomorph training plan for beginner male trainee - bulking up phase

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  1. Abs, Back, Chest, Biceps, Triceps

    1. 1. Abdominals

      Crunches

        • 4 sets x 1 rep (as many reps as possible)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

    3. 3. Laterals

      Wide-Grip Pulldown

        • 1 warmup set x 20 reps (light weight)
        • 4 sets x 10 reps

    4. 4. Middle Back

      Bent Over Two-Dumbbell Row

        • 3 sets x 12 reps

    5. 5. Lower Back

      Extensions

        • 3 sets x 20 reps

    6. 6. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Dumbbell Flyes

        • 3 sets x 12 reps

    7. 7. Biceps

      Dumbbell Bicep Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

    8. 8. Triceps

      Bench Dips

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

  2. Rest Day

  3. Abs, Shoulders, Quadriceps, Hamstrings, Calves

    1. 1. Abdominals

      Crunches

        • 4 sets x 1 rep (as many reps as possible)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

    3. 3. Shoulders (Deltoids)

      Dumbbell Shoulder Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Power Partials

        • 3 sets x 12 reps

    4. 4. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 4 sets x 12 reps

    5. 5. Hamstrings

      Romanian Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 3 sets x 12 reps

    6. 6. Calves

      Calf Press

        • 1 warmup set x 30 reps (body weight only)
        • 4 sets x 14 reps

  4. Rest Day