Ganzkörpertrainingsplan für schnellen Masseaufbau!

Full body training plan for quick mass building!

When it comes to building mass, there is no better approach for beginners than a well-thought-out total body training plan (GK plan). This plan allows you to effectively train all major muscle groups, build the necessary base strength and lay the foundation for future progress. In this detailed article, we will present you the ultimate full-body mass-building workout plan designed specifically for beginners.

Why a total body training plan for mass gain?

Before we dive into the details of the training plan, let's understand why a full-body training plan is so effective for bulking, especially for beginners.

Efficiency: A full-body workout allows you to target all major muscle groups in a single workout. This saves time and ensures that no muscle group is neglected.

Frequency: With a full-body plan, you can train each muscle group multiple times per week. This is crucial to speed up the muscle growth process.

Lay the foundation: A full-body training plan will help you build the basic strength and muscle you'll need for more advanced training programs.

The Ultimate Total Body Workout Plan for Mass Gaining

Training frequency:

For beginners, we recommend training 3 to 4 days per week. Leave a day between training sessions for recovery and regeneration.

Key exercises for bulking:

The following exercises are crucial for the whole body GK plan:

  1. Squats: 3 sets x 8-10 reps
  2. Deadlifts: 3 sets x 6-8 reps
  3. Bench Press: 3 sets x 8-10 reps
  4. Pull-ups or lat pull-down machine: 3 sets x 6-8 reps
  5. Shoulder Press (Overhead Press): 3 sets x 8-10 reps
  6. Lunges: 3 sets x 10-12 reps per leg
  7. Bicep curls: 3 sets x 8-10 reps
  8. Tricep presses (tricep dips): 3 sets x 8-10 reps
  9. Planks: 3 sets x 30-60 seconds

General guidelines:

To ensure your full-body workout is effective, follow these guidelines:

Warm-up: Start each workout with 5-10 minutes of light cardio and perform warm-up sets of the main exercises to avoid injury.

Progressive Overload: Gradually increase the weight or repetitions every 2 weeks to increase intensity and continually provide your body with new stimuli.

Technique: Pay attention to the correct execution of each exercise to avoid injury and activate the muscles effectively.

Recovery: Give your body enough time to recover between workouts to promote muscle building and recovery.

Nutrition for mass gain:

Diet plays a crucial role in gaining mass. A solid training plan alone is not enough; you need to provide your body with the right nutrients to promote muscle growth and achieve the desired results. In this section, we'll cover the basics of bulking nutrition in more detail and how you can take advantage of Athletic Supplements' high-quality products .

Calorie excess:

A crucial factor in building mass is a calorie surplus. This means you have to consume more calories than you burn. This excess provides your body with the energy it needs to build and maintain muscle mass. A moderate calorie surplus of around 250-500 calories per day is usually sufficient to achieve optimal results.

Protein : The building material for muscles:

Proteins are the building blocks of muscles, and they are crucial for building mass. You should consume around 1.6-2.2 grams of protein per kilogram of body weight every day. Athletic Supplements' Premium Vegan Protein is an excellent source of high-quality protein that can be easily incorporated into your diet. It provides your muscles with the necessary amino acids for muscle growth and repair.

Carbohydrates: The energy suppliers:

Carbohydrates are your main source of energy during exercise. They should make up a majority of your calorie intake, especially on training days. Complex carbohydrates like whole grains, oatmeal, rice, and sweet potatoes are great options for maintaining your energy levels during exercise and replenishing glycogen stores in your muscles.

Fats: Choose the right fats:

Fats are also important in your diet as they are crucial for hormone production and overall health. Look for healthy fats from sources like avocados, nuts, seeds, and high-quality oils like olive oil and flaxseed oil.

Water: Don't neglect hydration:

Adequate hydration is often underestimated, but it is crucial for building mass. Water plays an important role in many metabolic processes in the body, including transporting nutrients to muscles. Drink enough water to keep your body well hydrated.

Dietary Supplements : The contribution of Athletic Supplements:

Athletic Supplements offers high-quality products that can complement your diet when building mass. Their vegan protein provides you with high-quality plant-based proteins that are ideal for muscle building and repair. Creatine , a proven supplement, can increase your performance in training and support muscle growth. Be sure to use these products according to the instructions and incorporate them into your diet for the best results.

The Importance of Meal Planning:

Effective meal planning is crucial. Plan your meals so that you regularly eat small portions to achieve your calorie surplus, and ensure that each meal contains a balanced combination of proteins, carbohydrates and healthy fats. Snacks like nuts, yogurt, or protein shakes can help consume extra calories and protein.

Additional tips:

Patience: Success in building mass requires time and consistency. Stay tuned and be patient.

Tracking: Record your progress and training data to track changes and make adjustments.

Nutritional advice: If necessary, consult a sports nutritionist to optimize your diet and ensure you are getting the right nutrients.


A well-structured full-body training plan for mass building is the ideal starting point for beginners. If you follow the guidelines above, stay consistent and adjust your diet, you will make remarkable progress. Remember, bulking takes time and dedication, but the rewards are worth it. Start your total body workout plan today and watch your body transform into a strong and muscular one. Use our high-quality products from Athletic Supplements and share your success story with us on Instagram.

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