3 circuit training programs to increase muscle mass

Circuit training is one of the best ways to significantly increase muscle mass. In such workouts, all major muscle groups are worked during a single session. Three workouts per week can be sufficient for effective mass gain. Circuit training often yields better results than split training of upper and lower body or training on individual muscle groups.

First option: each workout emphasizes either the upper or lower body. On upper body day, the main focus is on the arms, but several sets for legs are also performed. On the second workout of the week, the emphasis shifts to the legs. Workouts then alternate: one week has two leg workouts, the next week has two upper body workouts. The advantage is the ability to add additional exercises targeting the emphasized body part. For the muscle groups not in focus, 2-3 sets of basic exercises are performed for support.