Sidebar Posts

12 Tips to Create a Fitness Training Plan for Muscle Mass

Bodybuilding is building muscle mass where you do specific exercises to make your muscles bigger.

But that would actually do bodybuilding way too short.

Arnold Schwarzenegger saw himself as a sculptor who wanted to perfect his body using strength training.

If you want to get started with bodybuilding seriously and well, it is important to use a fitness schedule that suits your goals.

Bodybuilding is a healthy lifestyle that you can immediately implement in your life.

In this blog, you can shamelessly copy the best fitness training plans from me to build muscle mass and lose fat!

12 Tips to Create a Fitness Training Plan for Muscle Mass

In this blog you will read:

  • 3 Effective fitness training plans to achieve your goals
  • Of which devices you're in the gym you want to stay away from (this mistake do not)
  • 12 Practical Tips That Will Help You Achieve Great Bodybuilding Results
  • What are the best exercises to quickly build muscle mass and lose excess fat
  • And much, much more.

How To Grow And Build Muscle Fast

So you are looking for a fitness schedule for building muscle mass?

Most people who exercise little, they would also like to have a healthier and more muscular body.

Women usually choose to get slimmer and start cardio training, while most men want to get more muscular and therefore choose strength training and bodybuilding.

It is also advisable for women to do strength training because it helps with 2 important things:

  • It is a good way to burn a lot of calories
  • It will give you a toned and athletic body

And don't be afraid that you will gain muscle too quickly.

For women, hypertrophy (muscle growth) is a long process.

If you've decided to take care of your muscle mass and sign up at a gym, you've come a long way!

But as a beginner, it can be difficult to determine what to do next to grow mass.

To help you on your way, I will explain in this blog which fitness training schedules you can choose to build muscle mass and lose weight.

What You Need To Know Before You Start Strength Training

If you want to draw up a good fitness training schedule, it is best to be as specific as possible about what you want to achieve.

It is important that you know what you want from yourself and that you know that certain sports do not go together with strength training and bodybuilding.

Aerobic activities or fitness training, such as cycling or running have the opposite effect.

Aerobic sports improve your cardiovascular system, but they don't contribute to hypertrophy.

On the contrary!

If your goal is to build muscle strength and muscle mass, then leave those running shoes and cyclists' bikes at home.

Being passionate about fitness training every day has the following disadvantages:

  • It lowers your testosterone level
  • It affects your immune system (body is in chronic stress mode)
  • Loss of muscle strength
  • Reduction of muscle mass
  • Free radicals are no longer neutralized by antioxidants (and damage your cells)

The essence of creating a bodybuilding training schedule is that you purposefully choose a good structure for your training.

Tip #1: The Number Of Reps For Maximum Muscle Growth

How many reps should I do per set?

This just depends on what your goal is.

  • Would you prefer to burn fat and also see your muscles grow somewhat? Then it is important that you keep the number of repetitions between 8 and 15 at a time.

If you can do more than 15 repetitions without any effort, then it is too easy for you and you have to make the exercise harder by adding weight.

The philosophy behind this is that you force your muscles to adapt to different conditions every time, making them harder, stronger and faster .

  • To gain muscle mass and burn fat, you need to train at a reasonably high intensity and do a reasonable number of repetitions.

That way you put maximum load on the muscles for a longer period of time.

This allows you to create muscle mass faster because the density of your new muscle tissue becomes smaller.

  • The weight you use is about 75% of the maximum weight you can do one repetition with.

For example, if you can perform an exercise once on 100 kilos, you should do this ten to twelve times on 75 kilos.

“But Glenn, I'm a beginner… how heavy should the weights I train with?”

  • The answer is simple: lift hard enough that you can complete the set, but not so much that you are immediately empty after doing the exercise.

How much this is for you I cannot tell you and will only teach you by trial and error.

Be careful when trying a new exercise for the first time. It is therefore better to start too light than too heavy!

Tip #2: How To Get Faster Results With Bodybuilding

I am often asked whether it is better to use free weights or fitness machines when doing strength training.

Fitness machines were invented to make exercises easier.

What once started as good intentions has grown into a multi-billion dollar industry that is no longer about muscle growth.

  • Preferably ALWAYS use free weights (dumbbells and barbells with free weights).

With free weights, you target more muscle groups and muscle fibers than with machines.

This is because with machines the path of movement is fixed, which leads to less good results.

  • With free weights, you also need to ensure coordination and stabilization in your body.

The latter is extremely important for rapid muscle development.

It is essential that you perform each exercise with free weights correctly.

  • Intense, heavy exercises are of no use if you use the wrong technique.

If you want to train your muscles optimally, good technique is the key to success.

So don't vary the quality of your exercises!

Tip #3: Good Food Is Your Best Friend

A good fitness training schedule to build muscle mass only works if you also take good nutrition.

Muscles recover optimally if they have enough protein, which leads to muscle growth.

If you train daily, your body is continuously working on repairing your muscles.

It is crucial for the building and recovery of your muscles to consume protein or proteins.

So try to get at least 30 grams of protein with each meal.

You can find these proteins in foods such as:

  • Eggs
  • fish (tuna)
  • Chicken & Turkey (high protein, low fat)
  • Whole grains
  • Pasta
  • Red meat

Another thing you can do to make it easier for yourself to get the right amount of protein is by taking supplements.

The proteins in a shake ensure that your muscles grow faster and recover faster.

In addition to the shakes, you have even more good nutrition for muscle mass, such as creatine, weight gainer, and amino.

Supplements are extremely suitable food for muscle mass.

Carbohydrates are also not a problem, but what you can do best is to consume mainly carbohydrates during your breakfast and the meal after strength training.

Try to limit your number of carbohydrates and fats towards the evening, because you will burn these carbohydrates less easily.

Eating a variety of foods is also important, so try to get varied sources of protein, carbohydrates, fruits, and healthy fats.

Different foods can contain different types of amino acids, vitamins, and minerals, so make sure you get them in multiple forms.

  • Tip: Use creatine: it gives you more muscle mass, strength, explosiveness, and endurance, which is why it is very popular among strength athletes.

Tip #4: The Importance of Resting After a Workout

Many people who do strength training and bodybuilding forget the importance of rest.

Yes it is important that you train hard and spend time in the gym, but rest and the right nutrition is just as important in that sense.

In the fitness training plans that I have put together for you, I alternate workouts with rest days.

Now some think they will get results faster if they also train on these rest days.


  • Rest days are incredibly important in strength training.

Rest is essential to achieve muscle mass growth.

An intensive workout damages your muscle tissue that can only be restored with sufficient rest.

The muscles must be able to recover (and therefore grow) after exercise.

If you stimulate tired training again and again without them being able to recover properly, muscle growth will stagnate – and that is exactly not the intention!

  • Tip: Build at least 2 to 3 rest days a week (e.g. Wednesday, Saturday, and/or Sunday)

Fitness Training Schedule #1: The Full Body Schedule

If you are just starting out with strength training, don't make it too difficult for yourself and opt for the full-body schedule.

For example, if you've never worked with weights before, it's best to do a full-body routine two or three times a week.

A 4 day split schedule or an upper/lower split schedule is something I will come back to in detail later.

If you are advanced with strength training, read along because the full-body schedule may also be interesting for you.

It doesn't hurt to switch to a completely different training style.

The art of bodybuilding is to stimulate your muscles every time so that they continue to grow.

Using the same fitness schedule for years ensures that habituation occurs.

Sooner or later this will lead to stagnation in your physical progress.

If you are still in doubt.

  • According to this American study from 2015, a full-body schedule is even better than a split schedule for making progress with bodybuilding.

But what exactly is a full-body schedule?

A full-body workout is a schedule with which you train your entire body in one day.

In this way, you train all muscle groups during a workout and as a novice strength athlete, you will achieve results faster.

The reason why we focus less on isolation exercises (one muscle group) or split schedules in the beginning is because you have to master the most important compound exercises first.

Isolation exercises are primarily designed to get more definition in a muscle.

Think of it as the Christmas on the cake.

Now you will have to bake that cake first.

And that's what compound exercises are for!

Compound exercises are fitness exercises in which several muscle groups are trained at the same time.

With compound exercises, your muscles receive the greatest resistance ( micro-trauma or muscle damage ) and your body will do everything it can to gradually make your muscles bigger and stronger.

What is important in a full-body schedule

You now know that a full-body schedule is ideal as a starting strength athlete to quickly grow muscle mass and muscle strength.

But there is one thing that is extremely important in a full-body workout.

And that is that you take enough rest days!

Do you want to achieve maximum results with bodybuilding as a beginner?

Then make sure that you train every other day with a full-body schedule.

This means that you train 3 times a week (eg Monday, Wednesday, and Friday) with rest days in between.

The weights with which you perform this training schedule are not so important now.

What you need to pay attention to is that you do the execution well.

You can immediately start using the full-body training schedule for building muscle mass:

schedule for building muscle mass Week 1 to Week 8

After 8 weeks you can switch to the following schedule below.

In this phase, the training weights become more important.

The last reps of each set should be tough.

Is it too easy for you? Then raise the weights!

schedule for building muscle mass Week  9 to Week 16

Fitness Training Plan #2: The Upperbody Lower body Plan

The upper/lower body scheme is a split scheme that divides the body into two groups:

  • upper body
  • lower body

Each group is then trained separately in the gym.

The upper body workout targets the following muscle groups:

  • Chest
  • Back
  • shoulders
  • Biceps
  • Triceps

The lower body workout mainly targets the muscle groups in your lower body:

  • thighs
  • hamstring
  • Calves
  • Lower back
  • abs

With regard to upper/lower body workouts, there are a number of options.

The most common UB/LB variant is the training schedule below:

Upperbody Lowerbody Scheme  1

Upperbody Lowerbody Scheme  2

Upperbody Lowerbody Scheme  3

Upperbody Lowerbody Scheme  4

So this comes down to training your upper body twice a week and your lower body twice a week.

If you have little free time to exercise or if it takes a little longer before you recover from intensive training, you can also take the 3-day version as an alternative.

In that case, you train on even weeks:

  • Upper body 2 times a week
  • The lower body once a week

And on the odd weeks:

  • The upper body once a week
  • Lower body 2 times a week

You do 3 sets of each exercise and usually 8 to 12 reps per set.

Make sure that you do not train for muscle failure with an upper/lower body training schedule, because that can lead to an overload of your central nervous system.

The UP/LB schedule can be used by both beginners and advanced strength athletes.

Fitness Workout Schedule # 3: The 4 Day Split Schedule

The last training variant I will discuss with you is the 4-day split workout.

The 4-day split schedule is the next step to gain more muscle mass and build muscle strength.

It is one of the most effective training schedules you can follow to build muscle mass and it is therefore no wonder that this schedule is used by many advanced strength athletes and bodybuilders.

But all training variants mentioned in this article lead to desired results.

Are you a novice?

  • Then start with a full-body schedule or the upper/lower body schedule before switching to a split schedule.

It is also possible that as an advanced bodybuilder you have been training for years with a 4- or 5-day split schedule and it is time for something different.

In that case, you can also switch to another schedule.

Don't think one version is the best.

Because as I said, variety with bodybuilding is incredibly important.

The human body is adapted to habituation.

To stimulate muscle growth, the body should not get used to the schedule you follow.

Each time a new stimulus leads to optimal muscle growth.

By that I mean you should switch to a new schedule after a few months.

With the 4-day split schedule, you reduce the frequency with which you train the muscle groups per week.

But don't worry, you'll increase the number of days you go to the gym!

  • In this schedule, your muscle groups are divided over 4 training sessions per week and you normally train the muscle groups once a week.
  • You will work with two muscle groups per workout.

A 4-day split schedule looks like this:

Schedule muscle groups per workout, day 1

Schedule muscle groups per workout, day 2

Schedule muscle groups per workout, day 3

Schedule muscle groups per workout, day 4

8 Tips To Get Started Well Prepared

OK, now you've got the best fitness workout plans for muscle mass.

Before you use a new training schedule, I have listed some tips for you below:

  • ALWAYS warm-up: 10 minutes of cycling or on the cross trainer is more than enough.
  • Find a gym that has enough free weights
  • Get your technique under control before you pick up heavier weights
  • Never train for more than an hour and a half
  • Rest at least 60 seconds between sets
  • Strictly follow the training schedule (do not vary with other exercises)
  • As a beginner, stay away from anabolic steroids
  • Keep track of your progress in a notebook after every workout


Before you start enthusiastically with any of the above training plans, I want you to take into account something important..

  • I'm talking about your expectations and goals.

It is very good that you have set goals for the coming year, but make them somewhat realistic.

Some people are quick to complain that nothing seems to work for them.

They believe that if they start bodybuilding they will grow to be as big and strong as other experienced strength athletes within a few months.

Unfortunately, I have to disappoint you...

Bodybuilding is a long-term sport and it takes some time to see results.

In addition to unrealistic expectations, it can also be because you want to try out different exercises every workout.

But that way, you'll never figure out what works and what doesn't for your body.

Just like you don't want to stick to one training schedule for years, you don't want to try new exercises every workout.

You have to give a training schedule time and finish what you have started.

  • Tip: Measuring is knowing: take pictures during the process and write down your body weight and fat percentage every month. That way you can keep track of your progress.

I wish you the best of luck with the above training schedules!

« Prev Post

Post a Comment