300 Workout for Mass Building

A suggested way to build muscle mass while doing a 300 workout is to split your workout into two segments. This is what I call a mass-building split-circuit.

You will still train the entire body but your focus is to target a couple of muscle groups with lower reps and heavier loads early in the workout to build muscle mass. After doing a few low rep/heavier load exercise sets targeting 2-3 muscle groups you then go on to the rest of the body in a circuit style.

Here is an example of a Chest/Back Mass Circuit:

Superset exercises 1 & 2

Details: alternate between doing a set of chest presses and lat pulldowns increasing the weight while lowering the reps for each of your 3 sets. Rest 1-2 minutes between each set.

1. Chest Press with barbell (12 reps@80 lbs., 10@90, 8@100)
2. Lat Pulldowns on a machine (12@80 lbs., 10@90, 8@100)

Superset exercises 3 & 4

3. Incline Press with DB’s (12@20, 10@30, 8@40)
4. Bent row with DB’s (12@20, 10@30, 8@40)

Circuit exercises #5-9 one-after-another for one set with only a 20-30 second rest between each exercise.

5. Ab reverse crunches on bench (BW@30 reps)
6. Lunge walks (15@30 lunges total)
7. Bag punches (60 punches total)
8. Seated Russian twists (8@30 total)
9. Mountain climbers (BW@30 total)

Of course, you’ll need to adjust your weights to match your level of ability.

Robert Garza, CPT, RTS