30 Day Mass Gain Plan #1: Workout Routine, Diet Plan, Supplement test

Hi fit fam! So, this 30 Day Mass Gain Plan #1 is the first of I hope a long series. As often as I can I’ll drop fitness plans like this either in order to gain muscle mass or to lose weight – meaning fat.

What a fitness plan is all about? In each plan, i’ll implement a workout routine you’ll want to follow for 30 days, a one day diet, meaning the meals I eat during a day. I’ll add some alternative so you don’t get bored eating the same thing every day. And finally, some supplement guidance some you can add in some supplements to boost your performance if you wish.

What about this 30 Day Mass Gain Plan #1

I have been doing this plan quite often since I started lifting more than a decade ago. I actually do this plan at least one month every year since my body responds pretty
well to it. So, the workout is mass/strength oriented and the diet is made to bulk up without getting flabby. My intakes are about 2900Kcal…

This work out is an all level. So, feel free to do it with friends. You can also add options if you’re advanced.

The diet is made of 3 meals, 2 light-meals and two shakes. You have to calculate your macros and adapt this diet to your needs.

I use a bunch of nutrients to boost my diet and my performance at the gym. You’ll my stack and the amount of each nutrient. Customize it!

Workout Routine

This workout routine is “Mass/Strength” oriented. Indeed, the goal here is put the weights you would use for 8 reps, and try to go for 10 reps.

There are 5 days of workout per weeks broken down this way:

  • Workout 1: Chest, shoulders, triceps.
  • Workout 2: Back, traps, biceps.
  • Workout 3: Legs.
  • Workout 4: Chest, shoulders, triceps.
  • Workout 5: Back, traps, biceps.

Workout #1: Chest, Shoulders, Triceps

Incline Barbell Press 38-101’30
Barbell Press38-101’30
Decline Barbell Press38-101’30
Barbell Military Press38-101’30
Dumbbell Lateral Raise3101′
Triceps Pushdown with bar3101′
Triceps Pusdown with Rope3101′
Ab Roller4251′

Workout #2: Back, Biceps, Traps

Wide Grip Lat Pulldown48-101’30
Close Grip Lat Pulldown48-101’30
Wide Gride Seated Cable Rows48-101′
Dumbbel Biceps Curl3101′
Incline Hammer Curl3101′
Cable Shrugs3101′

Workout #3: Legs

Barbell Squat58-102′
Leg Press58-102′
Leg Curl4101’30
Leg Extension4101’30
Smith Machine Calf Raise5101′
Barbell Hip Thrust3101′
Plate Twist5201′

Workout #4: Chest, Shoulder, Triceps

Incline Dumbbell Flies48-101’30
Dumbbell Flies48-101’30
Decline Dumbeel Flies48-101’30
EZ Bar Triceps Extension3101′
Dumbbell Frotn Raise3101′
Seated Lateral Raise3101′

Workout #5: Back, Biceps, Traps

T-Bar Row With Handle48-101’30
Close Grip Cable Row48-101’30
Close Grip Chin Up48-101’30
Hammer Barbelle Curl3101′
Spider Curl3101′
Low Pulley Row To Neck 3101′
Dumbbell Side Bend3101′

Diet Plan

The diet is based on a classic protein, fat, carbs breakdown. Personally, my daily calorie intakes must be around 3000 cal. If you don’t know how to calculate your macros, read this article: Calorie Intake In A Day. The split goes like this: 20% protein, 20-30% fat, 50-60% carbs.

5:30 a.m. | Pancakes

Per Serving: 230 calories; 8.2 g fat; 32.7 g carbohydrates; 6.4 g protein. I kill those pancakes with a shake to reach my macro requirements. I put a spoon of oatmeal and a spoon of whey protein powder.

10:00 a.m. | Oatmeal Protein Bites

Per Serving: 179 calories; 8.3 g fat; 17 g carbohydrates; 11.7 g protein. I swallow 2 servings.

12:15 p.m. | Shredded Beef Tacos

Per Serving: 399 calories; 33.3 g fat; 3.1 g carbohydrates; 21.2 g protein. I add a bit more meat to the recipe to reach 30g of protein.

08:30 p.m. | Protein Cookies

Per Serving: 116 calories; 3.5 g fat; 7.8 g carbohydrates; 14.3 g protein.

10:00 p.m. | Strawberry Fluff

Per Serving: 236 calories; 8.6 g fat; 33 g carbohydrates; 8.5 g protein.


In the scope of this program I drank two shakes a day. A pre and a post workout. Side note, my workouts were from 5p.m. to 7p.m.. I do my mixes myself but you can buy an all-in-one gainer containing all those nutrients. Here’s how my shakes looke like:

  • 30g of whey concentrate,
  • 5g of creatine,
  • 5g of BCAA,
  • 60g of oatmeal powder,
  • 15g of palatinose,
  • and it’s not in my shake, but I take a multivitamin as well.

I want to get bulker but keep it lean at the same time. So, even  though I’m a fierce proponent of the “you can’t get bulk and lean at the same time” sort of speech, that being said, you still can take care of your macros and stay physically as clean as possible, can’t you! So, calculate your macro requirements regarding the weight you want to get and stick to your diet.

Well, that’s it for the supplements, or maybe a last little one, a caffeine-based pre-workout if you hit the gym at the end of day like me. It’s not that I’m tired but I lose concentration and nervousness  easily by that time so caffeine is a good booster to activate the nervous system which is really important if you want to lift heavy and hard! 

Wrapping Up

Alright, fit fam! This is it! You’re all set to get bigger! As you probably already overheard: never give up! You may fail at the gym sometimes but that’s a good thing. Keep up the hard work and will improve yourself! And that goes for everything in life.

If you have some trouble understand some parts of the plan you can always shoot me a message via email or on socials. See ya 😉

You liked this article? If so, please spread the word :)

Leave a Reply

Your email address will not be published. Required fields are marked *

A Bit About Me

Hey, there! I'm Charly and I'm a Fitness and Bodybuilding addict, sport that I've been practicing for 15+ years. I'd also been working in fitness full time for 10+ years. I founded and ran a supplement store for several years, and was personal trainer for quite a while. I built this website to share my passion. Hope you will like its content! 💪💪💪