2 Day On 1 Day Off Mass Building Routine

This routine is a uses a two day on – two day off format and trains multiple body parts in each session.

Routine Type
2 Days On - 2 Days Off
Duration
Ongoing
Level
Intermediate / Advanced
Purpose
Muscle Mass / Muscle Building
Target
Individuals looking to put on body mass

Workout Schedule:

Monday
Chest / Triceps
Tuesday
Legs
Wednesday 
Rest
Thursday
Back / Biceps
Friday
Shoulders / Traps
Saturday
Rest (cardio optional)
Sunday
Rest

The Workout

Day 1 Monday - Chest / Triceps

Muscle Group
Exercise
Sets / Reps
Chest
4 x 10 reps
4 x 10 reps
3 x 10 reps
3 x 10 reps
Triceps
3 x 10 reps
-Notes-

 

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 2 Tuesday - Legs

Muscle Group
Exercise
Sets / Reps
Quadriceps
4 x 15 reps
4 x 12 reps
3 x 10 reps
4 x 10 reps
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 3 Wednesday - Rest

Rest

Day 4 Thursday - Back / Biceps

Muscle Group
Exercise
Sets / Reps
Back
4 x 10 reps
4 x 10 reps
4 x 15 reps
Biceps
4 x 10 reps
4 x 10 reps
4 x 10 reps
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 5 Friday - Shoulders / Traps

Muscle Group
Exercise
Sets / Reps
Shoulders
4 x 10 reps
4 x 10 reps
4 x 10 reps
4 x 10 reps
Traps
4 x 10 reps
-Notes-

Take the last set of each exercise to failure. Make sure you have a spotter!

Day 6 and 7 Saturday and Sunday - Rest

Rest:

 

Optional: Perform cardio on one or both days

Try and go until failure on your last set of every exercise and on your first set go light to warm up. I have gained 35 pounds on this routine in 7 months. I have changed some of the excersises to keep it from getting stale, but kept the compound excersises like the bench press, squats, bent over rows, leg press, military press, preacher curls consistent. My strength has doubled. I am also taking NO Explode and Muscle Milk. Good Luck!

– Benjamin

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.