In our latest articles we have analyzed all the guidelines that current scientific evidence gives us to make good training planning aimed at optimizing muscle mass gain as much as possible. And after that, I think it is time to move on to practice and see how these concepts are applied in a training routine.

That is why today we are going to see a full body routine adapted for different levels that you can do 3 times a week and with which you will be sure to obtain the best results for hypertrophy.

We are also going to see some extra tips that will help you get the most out of these routines and a few more things, so let's get started.

Summary of current scientific evidence on training for muscle mass gain

Let's do a quick summary of what guidelines this routine should follow to be optimal according to the scientific evidence we have collected.

First, in terms of training volume, we have a minimum of 10 effective weekly series per muscle group and a maximum of 20, except in the case of the legs which would be double.

Regarding intensity, we must try to reach at least 80 – 90% of our capacity in each series, with a repetition range of between 6 and 20 for it to be effective.

And as for the exercises, it should be a cohesive selection that works the different muscle groups in various planes or angles.

If you want a detailed explanation of each of these aspects and others that I have not mentioned so as not to extend too much but that I will also take into account in the routine, you have this article.

Full body routine for beginners based on scientific evidence for muscle mass gain

Part 1: Push - shoulders

3 sets of declined push-ups

Part 2: Push - pectoral

3 sets of push-ups

Part 3: Pull - dorsal

3 sets of Australian pull-ups

Part 4: Pull - upper back

3 sets of elastic band rows

Part 5: Legs - quadriceps

3 sets of bulgarian squat with slow eccentric

Part 6: Legs - femoral

3 sets of femoral bridge with a hold on the top



Perform all exercises at 80 - 90% of your capacity, reaching close to technical failure.

Use minimum rest periods of between 2' and 2'30"

Perform 3 times a week

Full body routine for intermediates based on scientific evidence to gain muscle mass

Part 1: Push - shoulders

3 sets of pike push ups

Part 2: Push - pectoral

3 series of dips

Part 3: Pull - dorsal

3 sets of chin ups

Part 4: Pull - upper back

3 sets of elastic band rows

Part 5: Legs - quadriceps

3 sets of explosive bulgarian squat with slow eccentric

Part 6: Legs - femoral

3 sets of one-leg femoral bridge with holding on the top



Perform all exercises at 80 - 90% of your capacity, reaching close to technical failure.

Use minimum rest times of 2'30"

Perform 3 times a week

Advanced full-body routine based on scientific evidence to gain muscle mass

Part 1: Push - shoulders

3 sets of assisted handstand push-ups

Part 2: Push - pectoral

3 series of explosive dips

Part 3: Pull - dorsal

3 sets of explosive pull-ups

Part 4: Pull - upper back

3 sets of elastic band rows with holding and slow eccentric

Part 5: Legs - quadriceps

3 sets of explosive bulgarian squat with isometric at the bottom and slow eccentric

Part 6: Legs - femoral

3 sets of one-leg femoral bridge with hold at the top and slow eccentric



Perform all exercises at 80 - 90% of your capacity, reaching close to technical failure.

Use minimum rest periods of 2'30"

Perform 3 times a week

If you perform these routines following the indicated guidelines, you will ensure that you are performing optimal training to gain muscle mass.

Remember that another very important aspect to obtain results is the diet, which must be in accordance with your goals.