Best Muscle Building Workout

Has your training hit a plateau? Are you putting in all the effort in the gym and getting no reward for the hard work?

Spartansuppz has you covered! With our Best Muscle Building Workout!

This is a workout that will not only help increase muscle mass but do so in as few movements as possible!

The key to building lean muscle mass is to incorporate compound movements. A compound movement is a movement which uses more than one major muscle group, such as squats.

The reason why we use compound movements for our Best Muscle Building Workout is that they provide more 'bang for your buck'. Allowing you to hit more muscles with fewer movements.

The Best Muscle Building Workout is going to incorporate the following movements.

  • Wide Grip Pull-up
  • Barbell Back Squat
  • Barbell Deadlift
  • Barbell Overhead Press
  • Underhand Bent Over Barbell Row

If you are limited for time or imagination in your training, using these five exercises you can essentially train your whole body.

Heres how the Best Muscle Building Workout would look:

Wide Grip Pull-up 3 Sets 10 Reps

Wide grip pull-ups are great exercises for upper back development, as well as stretching out before lifting.

Barbell Back Squat 3 Sets 10 Reps.

Work your way up to a 12RM set and perform3 sets of 10. Squats are great for developing quads, hamstrings and glutes as well as the posterior chain.

Barbell Deadlift 5 Sets 5 Reps

The deadlift is the best strength exercise you can perform for maximal muscle growth. It requires work from the hamstrings, glutes, posterior chain, as well as strength through the arms and core. A great all-around muscle builder.

Barbell Overhead Press 5 Sets 10 Reps

The barbell overhead press is a great exercise for shoulder development. Pressing while standing is also going to develop core stability as well.

Underhand Bent Over Barbell Row 3 Sets 10 Reps

Barbell bent over rows are excellent for lat development. And using an underhand grip will allow some added tension onto the biceps.


That's the complete Best Muscle Building Workout! Five exercises and roughly 1-hour duration. Additional isolation movements such as tricep extensions, leg extensions and curls can be added if needed.

However performing this program, with progressive overload 3 times per week can result in some decent muscle gain!

Want More Muscle Building Workouts?

Try these programs below!

  • German Volume Training.
  • Phil Heaths Olympia Back Workout.
  • Drop Sets for Hypertrophy

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