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12 Minute Workout for Muscle Mass (HIT EVERY MUSCLE)

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Rating: 4.0; Vote: 1

If you want to build muscle mass, your workouts should be catered towards specific elements required to reach that goal. In this video, I show you a 12 minute workout for muscle mass that will allow you to build muscle without wasting a lot of time at the gym. Of course, I never said this workout would be easy. If you are going to build significant muscle you better be prepared to work for it. You will see how you can trade in workout length if you are willing to up your workout intensity. The mass building workout itself requires only a single barbell and a set of dumbbells. It kicks off with a big muscle mass compound exercise; the deadlift. Load up the weight on the barbell after performing a few brief warmup sets. You want to be sure that you are using your 8 rep max here on this lift. You will likely not be able to keep hammering out set after set of 8 reps as you fatigue, but you want to use this as your bench mark for your starting weight to use throughout this workout. Perform your deadlift to failure using good form. Make sure that you are paying attention to all of the form notes like initiating the pull with your legs and then driving your hips through extension once the bar reaches the level of your knees. On the way down, reverse the movement and hinge at the hips only until the bar is at the level of the knees. From here, simply allow the knees to bend and drop the bar back down to the floor. After you are done, the clock is running so you want to quickly move into your next move. The next exercise will give your upper pull and lower body a break by performing the classic upper body pushing movement; the incline dumbbell bench press. Set the bench up to a 30 degree angle and use a weight that allows you to reach failure in 10 reps. This movement will work the upper chest, some shoulders and the triceps. As soon as you complete your 10 reps, drop the weights and keep one of the dumbbells nearby as you-re going to need it for your third and final exercise for muscle mass. This one is called the dumbbell shovel press curl. You will hit your forearms, biceps, brachialis and shoulders in one compound movement, not to mention your core which will be required to stabilize your entire body during the lift. Do as many reps as you can using the weight of the dumbbell you used for your chest press. The goal of this workout is to keep the clock running for 12 minutes and to complete as many rounds as you can of the three exercises. Never compromise your lifting form on the deadlift for the sake of time. The workout is structured in such a way that this will likely not happen anyway, since the two subsequent exercises are positioned to give your body a rest between difficult deadlift sets. This is just one example of how to build muscle mass in a short period of time. If you want a complete program that will help you to build muscle while burning fat, be sure to head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Josh
Hey guys I just completed this workout and it was awesome! Was able to complete about four sets, 225 on dead lift for 8 reps initially then 7 for the other three sets. Did 65 lb dumbbells 10 reps initially, then 8, then 6 for final two sets. On the dumbbell shovel press curl I had some problems. I was only able to do about 4-5 reps each time. I found my forearms getting incredibly fatigued, however that might be due to the fact that I don't ever do any forearm workouts. Despite the forearm strength lacking I found that my right shoulder was getting very fatigued and wouldn't be able to complete the pressing motion to finish the rep. I also noticed that my strength slightly changed depending on which hand was on top of the other. The hand that was gripping closest to my body would have the greatest pushing ability for that side of the body the arm was attached to. Finally after the workout my right shoulder was in a little bit of pain. I did some stretches and some rotator cuff warm ups. I did proper form on the bench press and deadlift, and I did so some shoulder warmups and deadlift warmups prior to workout. I have a previously sustained rotator cuff injury but never had any problem completing press exercises except for this workout. Sorry for the long post, was just wondering if anyone else has had the same problem or had some advice.
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Lee
I tried this tonight at the gym, and I'm here to tell you that 1) I was only able to get through four rounds, and 2) the whole thing thoroughly kicked my ass in just a little over 12 minutes -- and I only did 60 lbs. on the deadlift and 25 lbs. on the dumbbell incline bench press and the shovel curl (which really IS a killer, incidentally. That would probably be wimp weight by Jeff's standards, but it's more weight than I've been used to handling in a long time, and it did the trick. I'm definitely going to do this routine at least once a week in addition to my regular chest/back/arm/shoulder workout!
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Eveling
I-m a woman I used to weigh 100 now I weigh 115 I have 3 kids I don-t want to have a feminine body I don-t like it lol after my 3 kids and a hysterectomy I gained 15 lb I want to gain muscle I don-t want to be as skinny as I was before I-m 4-9 tall I like the way you explain things I need to know what program feats best for me so I can get it I have access to gym pls I need the help going to the gym is one of the things that is getting me through my postpartum issues I really need this if I can get any help it would be mostly appreciated.
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Bryant
Jeff, what would you recommend as a suitable substitute for the deadlift? (I have low back issues (structurally) and even with light weights I will spend days seized from the low back when doing deadlifts. You start with the big muscle mass compound exercise, do goblet squats qualify as this? Dumbbell squats? Any others? (ps I do not have access to a barbell) Thanks for your time.
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Lee
I think I'll give this one a try next time I'm running late but don't want to skip the gym entirely. The key here seems to be going perhaps a bit heavier than I normally would during a longer workout, right? So if I normally deadlift 30 lbs and dumbbell press 20, I'd want to do maybe 40-50 lbs for deadlift and 25-30 for the dumbell exercises. Is that the idea?
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Antonietta
Hey Jeff I'm 55 years old and been working out all my life but the past year has been the hardest with time so I took a year off now I'm able to hit the gym again and want to know if you have a workout to gain muscle back after a long layoff. I usually stay around 280-285lbs now I'm 255 still in shape but skinny. please help, thank you
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ETX
Jeff, I'm surprised to see you deadlifting with a supinated grip with your right hand. I watched that bicep tear compilation and every time it was the supinated arm that tore. I immediately switched to double overhand/pronated grip and had to build my grip strength to hit the 500s again but I'm shocked to see you doing it.
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Ur
Jeff the big limiting factor I encounter with these high density short workouts is cardiovascular. My pulse rate shoots up and stays high, and I stay winded too long to keep the pace this workout requires. Could you do a video on best cardio? (You sure sprints will do it for this problem) Older guy here. Thanks!
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Sasquiny
If this workout really does work(and I dont doubt it at all) why isn't it not being recommended buy the larger % of athletes? especially since people complain a lot about having the time to workout, or keeping up with what muscle groups to work on what day?
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Scott
In some of your other videos you add an extra motion into an exercise here or another half rep there to save time by getting work done for muscle B inside the workout for muscle A. Where would you include some of those tweaks in this workout?
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