Morning Workout For Building Muscle Mass

Type: Fullbody
Level: Beginner
Days per week: 4 days
Sex: Male & Female

Most online training programs are programmed for the evening lifter. The 9-to-5 worker who trains in the evening hours after a long day at the office.
You know the programs where all the meals lead up to training later in the day?
What about those of you who work different shifts or only have time in the morning to train? Whether it’s family, work, or other obligations that influence your gym time, you need a different plan of action. One that has you training first thing in the morning and the pre- and post-workout meals to go with it.
Below is the framework for morning lifters. Take the guesswork out of your training and eating to reap more muscle for being an early riser.

Day 1

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Barbell incline bench press - medium grip

Warm-Ups: 2x12 Work Sets: 3x4-6 Rest: 90 sec

Dumbbell bench press

Work Sets: 3x4-6 Rest: 90 sec

Pullups

Warm-Ups: 2x12 Work Sets: 3x4-6 Rest: 90 sec

Bent over barbell row

Work Sets: 3x4-6 Rest: 90 sec

Seated barbell military press

Warm-Ups: 1x12 Work Sets: 3x4-6 Rest: 90 sec

Standing dumbbell upright row

Work Sets: 3x4-6 Rest: 90 sec

Hanging leg raise

Work Sets: 3x10-15 Rest: 30 sec

Crunches

Work Sets: 3x10-15 Rest: 30 sec

Day 2 - rest day

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No exercises

Day 3

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Barbell curl

Warm-Ups: 1x12 Work Sets: 3x4-6 Rest: 90 sec

Close-grip barbell bench press

Warm-Ups: 1x12 Work Sets: 3x4-6 Rest: 90 sec

Leg press

Warm-Ups: 2x12 Work Sets: 3x4-6 Rest: 90 sec

Barbell squat

Work Sets: 3x6-8 Rest: 90 sec

Romanian deadlift

Warm-Ups: 1x12 Work Sets: 3x6-8 Rest: 90 sec

Seated calf raise

Warm-Ups: 1x12 Work Sets: 3x6-8 Rest: 90 sec

Decline crunch

Work Sets: 3x10-15 Rest: 30 sec

Day 4 - rest day

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No exercises

Day 5

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Incline dumbbell press

Warm-Ups: 2x12 Work Sets: 3x8-12 Rest: 60 sec

Barbell bench press - medium grip

Work Sets: 3x8-12 Rest: 60 sec

Wide-grip lat pulldown

Warm-Ups: 2x12 Work Sets: 3x8-12 Rest: 60 sec

Seated cable rows

Work Sets: 3x8-12 Rest: 60 sec

Seated side lateral raise

Warm-Ups: 1x12 Work Sets: 3x8-12 Rest: 60 sec

Dumbbell shoulder press

Work Sets: 3x8-12 Rest: 60 sec

Crunches

Work Sets: 3x15-20 Rest: 30 sec

Hanging leg raise

Work Sets: 3x15-20 Rest: 30 sec

Day 6 - rest day

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No exercises

Day 7

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One arm dumbbell preacher curl

Warm-Ups: 1x12 Work Sets: 4x8-12 Rest: 60 sec

Dumbbell one-arm triceps extension

Warm-Ups: 1x12 Work Sets: 4x8-12 Rest: 60 sec

Barbell squat

Work Sets: 4x8-12 Rest: 60 sec

Barbell lunge

Work Sets: 3x8-12 Rest: 60 sec

Lying leg curls

Warm-Ups: 1x12 Work Sets: 3x8-12 Rest: 60 sec

Standing dumbbell calf raise

Warm-Ups: 1x12 Work Sets: 3x8-12 Rest: 60 sec

Hanging leg raise

Work Sets: 3x15-20 Rest: 30 sec