The 3 best gym routines for building muscle mass in men

Why follow structured gym routines to increase muscle mass

If your goal is to gain muscle mass, it is not enough to go to the gym and lift weights for the sake of lifting. You will need a well-designed routine that combines an appropriate training frequency, compound exercises, isolation exercises, and consistent progression.

Science has shown that organizing volume, intensity, and frequency is key to stimulating muscle hypertrophy (Schoenfeld et al., 2019). Whether you are a beginner or advanced, the difference between stagnating without seeing results and progressing and gaining muscle mass lies in how you structure your training.

In this article, you will discover the three most effective gym routines, backed by scientific evidence, for increasing muscle mass. They are adapted to different levels and goals, so you can choose the one that best suits you.

Key factors to consider before choosing a gym routine

Before getting started, you will understand the three pillars that determine the success of any hypertrophy routine.

Frequency, volume, and intensity

To gain muscle mass, it is recommended to train each muscle group 2 to 3 times per week, accumulating a weekly volume of 10 to 20 effective sets per muscle group (Grgic et al., 2018).

Intensity should be around 65% to 85% of 1RM, with correct, controlled execution and a strong emphasis on technique—that is, moving the load intentionally, pausing when changing direction, and not “moving just for the sake of moving.”

Progressive overload and rest

Progressive overload consists of gradually increasing the load, repetitions, or training density. This principle is the primary driver of hypertrophy (Schoenfeld & Grgic, 2020).

Rest is also essential, as this is when the body recovers and builds muscle mass. You should sleep at least 7 hours and leave 48 hours between sessions for the same muscle group to optimize recovery.

Nutrition and muscle recovery

No routine works without proper nutrition. A moderate calorie surplus (250–500 kcal) is recommended, with 1.6–1.8 g of protein per kg of body weight per day (Morton et al., 2018).

Now that you know the key training factors, let’s look at the 3 best gym routines for increasing muscle mass.

3-day Full Body

If you are just starting at the gym, the Full Body routine is one of the best options. You will train your entire body in each session, allowing for greater frequency and overall body stimulation.

Why does it work?

Studies have shown that beginners gain more lean mass with higher training frequencies (3 times per week), even with lower volume per session (Schoenfeld et al., 2016).

Full-body training improves intermuscular coordination, technique, and recovery between sessions.
To create progression, increase the weight by 2–5% each week or add extra repetitions per exercise.

This routine is ideal for beginner or intermediate men with little time who are looking for a simple, effective routine that takes no more than an hour.

4-day Upper/Lower

The Upper/Lower routine is one of the most efficient structures and is well supported by scientific literature. It allows for a high weekly volume while alternating upper- and lower-body training.

Why does it work?

According to Wernbom et al. (2020), distributing training across 4 days (two upper-body and two lower-body sessions) produces greater muscle-mass gains by allowing more sets per muscle group without compromising recovery.

It also improves maximal strength by including heavy compound movements.

Some ways to progress in this training routine are:

• Add an extra set every 4–6 weeks.
• Use the RIR principle (repetitions in reserve), leaving 1–2 repetitions before failure. Then gradually increase how close you get to failure.
  

It is ideal for intermediate men seeking balanced gains in muscle size and strength.

5-day Push Pull Legs (PPL)

For those who have been training for some time and are looking for a more advanced stimulus, the Push Pull Legs (push-pull-legs) routine is the gold standard for hypertrophy.

Why does it work?

Studies by Schoenfeld et al. (2019) confirm that dividing training by movement patterns (push, pull, and legs) allows for high weekly volumes with better fatigue distribution.

In addition, this routine promotes balanced development and the specialization of muscle groups.

Two ways to progress are:

• Apply progressive volume overload every 2–3 weeks, adding one or two sets to the muscle group you want to prioritize, provided that the person recovers.
  
• Use the DUP principle (daily undulating periodization) by alternating loads and repetitions.
  

Adapt each routine to your goals and experience level

There is no universal routine that is effective for everyone, since context determines what works. You will have to choose based on your availability, experience, and recovery capacity.

• If you are just starting out, a three-day Full Body routine may be one of the best options.
• If you have mastered the technique and want to progress, use the four-day Upper/Lower routine.
• If you have experience, want to optimize hypertrophy, and your circumstances allow it, a five-day PPL routine can be a wonderful option. 

Remember that consistency and nutrition aligned with your goal are more decisive than the type of routine (Schoenfeld & Grgic, 2020).

Common mistakes that hinder muscle growth

Some mistakes people commonly make when trying to gain muscle mass (and that you should avoid) are the following:

1. Training without progression or volume control.
   
2. Getting too little sleep or not allowing adequate rest.
   
3. Always training to failure.
   
4. Not consuming enough protein.
   
5. Changing your routine constantly without allowing time for progress.
   

Avoiding these mistakes will allow you to make steady progress and maintain your results in the long term.

Conclusion

You will understand that gaining muscle mass depends largely on a structured routine, consistent progression, good sleep and eating habits.

Whether you choose a Full Body, Upper/Lower, or Push Pull Legs routine, the most important thing is to stay consistent over time, rest, manage stress, and strive to improve in every workout. 

The scientific evidence is clear: the best results come from combining consistency, progressive overload, and proper nutrition.

References 

• Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2018). Effects of resistance training frequency on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 48(5), 1207–1220.
  
• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376–384.
  
• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
  
• Schoenfeld, B. J., & Grgic, J. (2020). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal, 42(6), 95–102.
  
• Wernbom, M., Augustsson, J., & Thomeé, R. (2020). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 50(5), 747–768.