6-Week Intermediate Mass Building Workout Plan

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Muscle Growth (Hypertrophy)
Strength Training
Progressive Overload

Equipment Needed

Dumbbells
Bench (Optional)
Cable Machine (For some exercises)
Mat

Workout Schedule

Day 1 - Upper A
Day 2 - Lower A
Day 3 - Full Body C
Day 4 - Upper B
Day 5 - Lower B
Day 6 - Off (Active Recovery/Stretching)
Day 7 - Full Rest

Workout Summary

Main Goal: Build Muscle Mass and Strength
Workout Type: Progressive Routine
Program Duration: 6 Weeks
Training Level: Intermediate

Overview

This 6-week intermediate mass-building program is designed to maximize muscle growth using compound and isolation exercises while keeping volume high for each muscle group. The plan includes four full-body training sessions per week, focusing on progressive overload to ensure consistent gains. You will lift heavy, perform controlled reps, and train with intensity to stimulate muscle hypertrophy. The routine is built to target all major muscle groups twice per week, ensuring balanced development. If you stay consistent with training, nutrition, and recovery, expect to see significant muscle growth within 6 weeks.

6-Week Intermediate Mass Building Workout Plan

Frequently Asked Questions

How much weight should I use?

Choose a weight that challenges you but allows you to maintain proper form. You should struggle with the last 2-3 reps but still complete them with good technique. If it feels too easy, increase the weight slightly.

Can I do this workout at home?

Yes, if you have dumbbells, a bench, and a mat. Some cable machine exercises can be replaced with resistance bands or bodyweight variations.

How long does it take to see muscle growth?

You’ll notice increased strength and muscle firmness within 4-6 weeks. Significant muscle size changes appear in 8-12 weeks, depending on your consistency and diet.

Can I add extra cardio to this plan?

Yes, but keep it moderate. Two to three 20-30 minute sessions per week of light cardio like walking or cycling won’t interfere with muscle growth. Avoid excessive cardio if your goal is mass building.

What should I eat for muscle growth?

Prioritize high-protein foods (chicken, eggs, fish, lean beef, tofu), healthy carbs (rice, oats, sweet potatoes), and good fats (avocados, nuts, olive oil). Stay hydrated and get enough calories to support muscle repair.

What if I miss a workout day?

If you miss a day, resume the program where you left off or adjust the schedule to fit your week. Don’t skip a muscle group—stay on track by being flexible with your routine.

Can I replace exercises in this routine?

Yes, but stick to similar movement patterns. For example, if you don’t have a cable machine for triceps extensions, swap it with dumbbell tricep kickbacks. Keep intensity and volume consistent.

Do I need supplements for this workout?

Supplements aren’t mandatory, but whey protein, creatine, and BCAAs can support muscle recovery and growth. However, a well-balanced diet should always come first.