FB Mass - Workout Program to Build Mass & Increase Strength

Program Details

  • Length: 4 Weeks
  • Avg. Duration: 45 Minutes (30-60)
  • Days per Week: 5 + 1 Optional
  • Difficulty: 3-5
  • Body Focus: Total Body
  • Equipment: Bench, Dumbbell
  • Training Type: Strength Training


FB Mass - Workout Program to Build Mass & Increase Strength


This detailed, day-by-day plan, has been meticulously built by the Fitness Blender team to increase muscle mass quickly and effectively. By properly cycling muscle groups and training styles this program will help you safely and efficiently train 5 days a week to get the most size and/strength gains in as little time as possible. We have even included a section on how to make modifications to this program to focus on your specific goals; mass building, strength gains, intense muscle toning or a combination of each. We also include a "Guide to Clean Eating" that gives you a general but incredibly effective rundown on how to eat during this program for better health & faster results (please note, this is a general guide and not a meal plan). Each day you get a calorie burn and workout time estimate to help you plan your day. The vast majority of fitness levels have been able to partake in these programs as you are encouraged to go at your own pace and select weight that is appropriate for you. The only equipment you will need is a set of dumbbells and an optional exercise bench (most of theses exercises can easily be modified to be done with out one). We have also included optional 6th day stretch routine to keep you from losing flexibility and range of motion which is often a problem with many strength routines. If you are looking to build size and strength you wont be disappointed with FBMass.

We encourage you to use #FBmass on social media to track your workout sessions, share your progress, find motivation, and connect with people around the world who are following this program. 

Features of All Calendar-Based Workout Programs

  • Can be reused anytime and have no expiration date.
  • Expertly-curated combination of our free workout videos.
  • Immediately available after purchase.
  • Tracks the progress of the workouts you complete.
  • Lists each day's objectives and a calorie burn estimate.
  • Includes a Program Guide with tips and information.
  • Compatible with new features, functionality, and tools available with FB Plus.
  • Bonus: the Fitness Blender Guide to Clean Eating.

Additional Notes

  • Sales of Workout Programs are used to keep individual workout videos free. 100% of all workout program sales go back to adding features and content to the website.
  • This is not a download: Workout Programs are available through the online calendar.
  • Calendar-based Workout Programs have a 5 day return/refund policy.
  • If you ever have any questions about accessing a purchased program, we are happy to help. Fill out our Contact Us form or email us at service@fitnessblender.com.
  • For long-time Fitness Blender users, our Workout Programs are unique from our eBook/PDF programs. These older programs do not crossover to the new calendar.