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Most Challenging Program Yet? FB Fit Round 4 is Here!

FB Mass - Workout Program to Build Mass & Increase Strength

FB Mass - Workout Program to Build Mass & Increase Strength

45 Min/Day • 4 Weeks
  • Daily Duration Avg. 45 Minutes
  • Min. 30 Minutes
  • Max. 60 Minutes
  • Body Focus Total Body
  • Training Type Strength Training
  • Equipment Bench, Dumbbell


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.