By: Richard Choueiri

Setting up a home gym is a great alternative for people who can't afford a gym membership, are short on time, or just don't like exercising in public. With the right equipment available, a mass-building workout can certainly be implemented.

In fact, many champion bodybuilders began training in their homes using only basic equipment and many still do today. There's no need for fancy equipment when first starting out, but as time progresses, more equipment will be needed for continual muscle-building.

Click To Enlarge.
There's No Need For Fancy Equipment When First Starting Out.

Equipment

Basic Mass-Building Equipment:

The basic mass-building equipment listed below will suffice when first starting out.

• Dumbbells
• Barbell
• Barbell Weight Set
• Flat/Incline Adjustable Bench

If you do not own all four types of equipment, you will need to make sure that you have at least a combination of dumbbells and a flat/incline bench, or a combination of a barbell, barbell weight set and flat/incline bench. However, having all four types of equipment is recommended, as it will provide you with a greater variety of exercises.

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Optional Mass-Building Equipment:

The mass-building equipment listed below is optional, but can provide an even greater variety of exercises. It is especially recommended for advanced trainees.

• Pullup Bar
• Power Rack
• Home Gym Machine

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Home Mass-Building Workouts

There are five mass-building workouts below. Depending on home equipment availability and your current level of fitness, you will need to choose the workout that suits you best. No matter which workout you choose, make sure you take two to three days off from the gym to rest and recover from all of the training.

Since the workouts are for mass building, the amount of reps per set for most exercises will range from medial to low. However, proper form must be maintained during the execution of all exercises to avoid injury. Also, to further prevent injury, the first set of each exercise is to be performed with light weights for warm-up purposes. The only exclusion to this is the push-up, pullup, and crunch, none of which need a warm-up set.

Click To Enlarge.
Proper Form Must Be Maintained During The Execution Of All Exercises.

Beginner Mass-Building Workout #1
(Dumbbells and Flat/Incline Bench)

Day 1 - Chest, Triceps:

• Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
• Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
• Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
• Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
• Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps

Click Here For A Printable Log Of Day 1.

Day 2 - Back, Biceps, Abs:

• Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
• One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
• Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
• Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
• Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 2.

Day 3 - Quadriceps, Hamstrings, Calves:

• Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
• Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
• Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
• Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Day 3.

Day 4 - Shoulders, Traps, Abs:

• Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
• Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
• Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
• Dumbbell Shrug- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 4.

Beginner Mass-Building Workout #2
(Barbell, Barbell Weight Set, and Flat/Incline Bench)

Day 1 - Chest, Triceps:

• Incline Barbell Bench Press- 3 sets of 15, 8, 6 reps
• Flat Barbell Bench Press- 3 sets of 15, 8, 6 reps
• Push-Up- 2 sets of 12 reps
• Seated Barbell Triceps Extension- 3 sets of 15, 10, 8 reps
• Lying Barbell Triceps Extension- 3 sets of 15, 10, 8 reps

Click Here For A Printable Log Of Day 1.

Day 2 - Back, Biceps, Abs:

• Bent-Over Barbell Row- 3 sets of 15, 8, 6 reps
• Reverse Grip Barbell Row- 3 sets of 15, 8, 6 reps
• Barbell Deadlift- 3 sets of 15, 8, 6 reps
• Standing Barbell Biceps Curl- 3 sets of 15, 10, 8 reps
• Standing Barbell Reverse Biceps Curl- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 2.

Day 3 - Quadriceps, Hamstrings, Calves:

• Barbell Squat- 4 sets of 15, 10, 8, 6 reps
• Barbell Lunge- 4 sets of 15, 12, 10, 8 reps
• Barbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
• Standing Barbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Day 3.

Day 4 - Shoulders, Traps, Abs:

• Seated Barbell Shoulder Press- 3 sets of 15, 8, 6 reps
• Standing Barbell Front Raise- 3 sets of 15 10, 8 reps
• Barbell Clean and Press- 3 sets of 15, 8, 6 reps
• Barbell Shrug- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 4.

Beginner Mass-Building Workout #3
(Dumbbells, Barbell, Barbell Weight Set, and Flat/Incline Bench)

Day 1 - Chest, Triceps:

• Incline Barbell Bench Press- 3 sets of 15, 8, 6 reps
• Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
• Flat Dumbbell Fly- 3 sets of 15, 8, 6 reps
• Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
• Lying Barbell Triceps Extension- 3 sets of 15, 10, 8 reps

Click Here For A Printable Log Of Day 1.

Day 2 - Back, Biceps, Abs:

• Bent-Over Barbell Row- 3 sets of 15, 8, 6 reps
• One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
• Barbell Deadlift- 3 sets of 15, 8, 6 reps
• Standing Barbell Biceps Curl- 3 sets of 15, 10, 8 reps
• Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 2.

Day 3 - Quadriceps, Hamstrings, Calves:

• Barbell Squat- 4 sets of 15, 10, 8, 6 reps
• Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
• Barbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
• Standing Barbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Day 3.

Day 4 - Shoulders, Traps, Abs:

• Seated Barbell Shoulder Press- 3 sets of 15, 8, 6 reps
• Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
• Barbell Clean and Press- 3 sets of 15, 8, 6 reps
• Dumbbell Shrug- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 4.

Beginner Mass-Building Workout #4
(Home Gym Machine)

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Day 1 - Chest, Triceps:

• Incline Machine Bench Press- 3 sets of 15, 8, 6 reps
• Flat Machine Bench Press- 3 sets of 15, 8, 6 reps
• Flat Machine Fly- 3 sets of 15, 8, 6 reps
• Machine Triceps Pulldown- 3 sets of 15, 10, 8 reps
• Machine Reverse Triceps Pulldown- 3 sets of 15, 10, 8 reps

Click Here For A Printable Log Of Day 1.

Day 2 - Back, Biceps, Abs:

• Machine Lat Pulldown- 3 sets of 15, 8, 6 reps
• Machine Bent-Over Row- 3 sets of 15, 8, 6 reps
• Machine Deadlift- 3 sets of 15, 8, 6 reps
• Standing Machine Biceps Curl- 3 sets of 15, 10, 8 reps
• Machine Preacher Curl- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 2.

Day 3 - Quadriceps, Hamstrings, Calves:

• Machine Leg Extension- 4 sets of 20, 15, 12, 10 reps
• Machine Squat- 4 sets of 15, 10, 8, 6 reps
• Lying Machine Leg Curl- 4 sets of 15, 12, 10, 8 reps
• Standing Machine Calf Raise- 4 sets of 15, 12, 10 8 reps

Click Here For A Printable Log Of Day 3.

Day 4 - Shoulders, Traps, Abs:

• Seated Machine Shoulder Press- 3 sets of 15, 8, 6 reps
• Machine Lateral Raise- 3 sets of 15, 10, 8 reps
• Machine Fly- 3 sets of 15, 10, 8 reps
• Machine Shrug- 3 sets of 15, 10, 8 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 4.

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Advanced Mass-Building Workout
(Dumbbells, Barbell, Barbell Weight Set, Flat/Incline Bench, Pull-Up Bar, Power Rack)

Day 1 - Chest:

• Incline Barbell Bench Press- 4 sets of 15, 10, 8, 6 reps
• Incline Dumbbell Fly- 4 sets of 15, 12, 10, 8 reps
• Flat Dumbbell Bench Press- 4 sets of 15, 10, 8, 6 reps
• Flat Dumbbell Fly- 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Day 1.

Day 2 - Back, Abs:

• Pull-Up- 3 sets of 12 reps
• Bent-Over Barbell Row- 4 sets of 15, 12, 8, 6 reps
• One-Arm Dumbbell Row- 4 sets of 15, 12, 8, 6 reps
• Barbell Deadlift- 4 sets of 15, 12, 8, 6 reps
• Crunch- 3 sets of 25 reps

Click Here For A Printable Log Of Day 2.

Day 3 - Quadriceps, Hamstrings, Calves:

• Barbell Squat- 4 sets of 15, 12, 10, 8, 6 reps
• Front Barbell Squat- 4 sets of 15, 12, 8, 6 reps
• Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
• Barbell Stiff-Legged Deadlift- 5 sets of 15, 12, 10, 8 reps
• Standing Barbell Calf Raise- 5 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Day 3.

Day 4 - Shoulders, Traps, Abs:

• Seated Barbell Shoulder Press- 4 sets of 15, 10, 8, 6 reps
• Standing Dumbbell Lateral Raise- 4 sets of 15, 12, 10, 8 reps
• Bent-Over Dumbbell Lateral Raise- 4 sets of 15, 12, 10, 8 reps
• Barbell Clean and Press- 4 sets of 15, 10, 8, 6 reps
• Dumbbell Shrug- 4 sets of 15, 12, 10, 8 reps
• Crunch- 3 sets, 25 reps

Click Here For A Printable Log Of Day 4.

Day 5 - Biceps, Triceps:

• Standing Barbell Biceps Curl- 4 sets of 15, 12, 10, 8 reps
• Seated Dumbbell Biceps Curl- 4 sets of 15, 12, 10, 8 reps
• Seated Dumbbell Concentration Curl- 4 sets of 15, 12, 10, 8 reps
• Seated Dumbbell Triceps Extension- 4 sets of 15, 12, 10, 8 reps
• Lying Barbell Triceps Extension- 4 sets of 15, 12, 10, 8 reps
• Lying Dumbbell Triceps Extension- 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Day 5.

Conclusion

As long as you consistently follow the workout regimens, you should notice an increase in muscle mass within a couple of weeks. Keep in mind that muscle building takes time, so be patient and take it one day at a time.

richard_choueiri@yahoo.com

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