“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Looking to Build Muscle? Try This Full Body Workout for Mass

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

full body workout for mass
You're looking for a full body workout for mass? Perfect, that's exactly what this article will show you. Dive in and find out just what you need to do, to pack on muscle and become the best version of yourself.

full body workout for massI'll walk you through what types of exercises will give you the best ‘bang for your buck', what reps and sets to use, and how building mass will be of benefit to you.

Here at the Fit Father Project, we offer a variety of exercises and tips to complete a full body workout for mass.

We've helped thousands of men, just like you, to transform their bodies by adding muscle mass and losing body-fat.

Let's dive on in!

The Secrets to the Best Full Body Workout for Mass

To get the results you want, it's essential to utilize these tips:

Dedicate Time In Your Schedule

The first step of building mass is to make sure you have dedicated time in your schedule.
full body workout for mass
You can complete a good exercise routine in just half an hour; so all you need to do is give up one television program!

Keeping true to these time blocks should be as important to you as attending a business meeting or a doctor's appointment.

Remaining consistent with your workouts will be one of the keys to getting the most benefit from them.

It is best to complete the full body workout for mass every other day, effectively allowing forty-eight hours for your muscles to recover.

Use the Best Exercises for Building Mass

There are several exercises that will work multiple muscles and assist you in building mass across your entire body.

This is an old school muscle approach and should include these exercises:


Squats are a top exercise for working your lower body, particularly your Quads, Hamstrings, and Glutes.

They can be done without weights but you will build mass faster if you use the heaviest weight you can safely manage.

Go from standing, to your thighs parallel to the floor by bending your knees.

Your back must remain straight. You can use either dumbbells or a barbell to perform the exercise.


Deadlifts are one of the best exercises… period. They work Quads, Hamstrings, Lower Back and Forearms, among others.

Hold a barbell in front of you at full arms length, resting against your mid-thigh.

Slowly lower the bar down towards the floor, keeping your back straight and hinging at your hips.

Once the bar reaches about 1-inch from the floor, stand back up, lifting the weight back to the middle of your thigh with your arms and back straight.

Bent-Over Rows

Bent-over row is great for building a thick back, but also great for working your core muscles to hold the correct position too.

Start with a dumbbell in each hand and your back straight but at a 45 degree angle to the floor; knees slightly bent.

Your arms should be hanging in front of you.

Raise them slowly up until the dumbbells are at the same height as your hips; then lower them back down.

You should squeeze your shoulder blades down and back throughout the exercise to activate your back muscles fully.

Shoulder Press

Shoulder Press is a great exercise for building strong, full and defined shoulders.

Start by standing upright with your back straight and a dumbbell in each hand.

Raise the dumbbells up beside your ears and simply push them upwards and slightly forwards of your head.

Make sure you don't rock back and forth, and you keep your core tight and strong.

Chest Press

Chest Press is an upper-body giant of an exercise, working chest, shoulders, and triceps, all at once.

These are usually done laying on a bench with a dumbbell in each hand and your feet flat on the floor.

Start with your arms bent, holding the dumbbells just above chest height.

Then push them upwards until your arms are straight.

It is important to note that there are variants of this routine, such as incline, decline, and barbell presses.

To see tutorials for some of these variations, check out our Fit Father Project YouTube channel.

The Old School Muscle Program and the Fit Fathers 5 Best Exercises will provide you with more advice on performing these exercises correctly and building muscle mass.

best exercise for men 40+

What Are The 5 Best Muscle Building Exercises For Men 40+?

best exercise for men 40+
The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Reps Vs. Weight

To really build full body mass you must look at weight against reps.

You will build muscle faster and more effectively if you use different rep ranges throughout your sessions.

In our Old School Muscle Program, we recommend doing 1 heavy, 1 moderate and 1 light session each week.

Heavy means 6-10 reps, moderate is 12-15 reps and light is 20+ reps.

This will push your muscles harder, allowing the small tears in your muscles to occur; which increases muscle size as they heal.

It is also best to aim for three sets of each exercise; but again, mass building is about pushing the weight, or resistance you are moving.

Discover the Benefits of the Full Body Workout for Mass

You will notice a range of benefits associated with completing a full body workout for mass.
Benefits include:

1. Looking Good

There is no doubt that you will look good if you follow the full body workout for mass.

In fact, you will have the sort of body that superheroes dream of!

It is hard not to be a little pleased by this.

2. Being Healthier

full body workout for massMore importantly you will be healthier.

Building mass will also reduce the fat levels in your body.

As excess fat has been linked with heart diseases, diabetes and a variety of other health issues, you will not only be fitter, stronger and healthier today; you will be protecting your future.

3. More Calorie Efficient

Muscles burn more calories than any other organ in your body.

This is a scientific fact.

The more muscle mass you build the more efficient you will become at burning excess calories; in effect it will become easier to stay fitter and stronger!

4. Reduced Injury Risk

full body workout for massAs long as you're following our suggestions and checking your form as you exercise, you will help yourself avoid injury.

Completing a full body workout for mass will naturally make your muscles stronger. Just as importantly, it will build strength in your tendons, ligaments and stabilizer muscles too.

In turn, this will help protect your body from the stresses of everyday life.

Make sure you warm up and cool down properly too, and your body will definitely thank you.

There is no doubt that the full body workout for mass will improve your quality of life, the question is when are you going to start?

Until next time!

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • The 9-Week Muscle Building Program – safe, joint-friendly exercises
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information about the best full body workout for mass. Thanks for reading!


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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