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Workout Plan Programs - The Best Muscle Weight Gain Results in 90 Days!

Updated on March 19, 2012

Which workout program should YOU do?

Hey there. My name is Jared Bangerter and I consider myself an expert on work out programs. I have done about 20 different work out programs over the last seven years and I know which ones promise the best results and which ones you're better off passing on.

I'm going to let you in on what I've learned are the best for you, depending on what your goal is. I would recommend someone wanting to lose weight and tone muscle a different routine than I would to someone else who wanted to get ripped like Arnie, for example.

Look for your fitness goal below to read the program I personally recommend for you.

Before you get started, check out this free weight loss tracker tool I found. You'll need a weight loss tracker to track your progress, even if your goal is gaining weight. It's 100% free. Might as well take a look.

GOAL: Lose as much fat as possible while toning up the body.

It took me a while to find a good workout program to lose fat and tone the body, but I eventually did find one. Surprisingly, it worked VERY well! Now, I'm the type of guy to thoroughly scour the net for reviews before I decide to buy something, so I knew that getting P90x was probably the right decision before I did so. However, I had no idea just how amazing the results were going to be. In just 90 days on P90x, I cut my body fat % down 5% and toned the heck out of my muscles. I remember not being able to pick my jaw up off the bathroom floor about a month into it when I first started to be able to see my abs.

If you look to the right, I have posted a picture of me flexing my results on day 90 of the P90x program. Right next to that is a picture of me not flexing at all. Still not bad! To give you an idea of how much progress I made, I was too self conscious to take a before picture on day one of the program, even though they advise that's what you should do. I had slight belly that stuck out a bit and my skin was very loose, somewhat flabby and without form.

I am listing this work out first in this article, because it is simply the best out there. Even have a gander at the reviews. Not just me, but just about everyone who buys P90x and sticks with it for the full 90 days comes out looking like a model. It's an unbelievable transformation and WELL WORTH IT!

It comes with everything you need. You get all the work out DVDs and the workout program guide to show you which days to do which work outs. Even better, they give you a diet guide that tells you exactly what to eat and when to eat it to achieve optimal results.

I'll post a link to check it out right below, because I know you're going to be interested.

P90x Home Fitness Complete Program

GOAL: Gain as much muscle mass as possible as fast as possible.

It took me YEARS to find the best combination of a diet and a workout program that could pack on as much muscle mass as humanly possible in as little time as possible. Well, I found that with the combination of diet and workout program I am about to share with, I have been able to pack on a lb of solid, lasting, lean muscle mass every single week. It feels great to finally crush your weight gain plateau with this workout program.

The best part is it's absolutely free. You don't have to pay a thing for this one, aside from buying the groceries at the grocery store, obviously.

- The Diet -

FIRST, let's talk about the diet. The diet consists of lots of fiber, for starters. You're going to be doing number two at least 3 or 4 times a day on this. Lots of vegetables, oatmeal and brown rice. It also consists of a ton of lean proteins. You need to customize the diet to add up to your required caloric intake, but I'll go ahead and write my daily diet out down below for you, so you can get an idea of what to eat.

Meal 1

* 1.5 cups 2% milk
* 2 scoops whey protein
* 1 apple
* 2 cups oatmeal

Meal 2

* 1.6 cups brown rice
* 1.5 cups broccoli
* 1 apple
* 1 can of white albacore

Meal 3

* 1 can of white albacore
* 16 ounces sweet potato

Meal 4


* 1 cup blueberries
* 1.5 cups 2% milk
* .75 cups of oatmeal
* 2 scoops whey protein

Meal 5

* Same as meal 4

Meal 6

* 6 ounces fish
* 1.6 cups brown rice
* 1 cup mixed veggies
* 1 tablespoon flax seed oil

That's my diet when my goal is to gain as much muscle as possible as fast as possible. You're looking at about 5,000 calories a day right there. If you're a naturally skinny guy, like I was, this is probably the exact diet you're going to want to eat.

- The Workout Program -

Now let's get to the actual workout program. You are going to want to do the below work outs 4 days a week, once each.

workout program to gain muscle mass
workout program to gain muscle mass

It is important you do not train any more than this or else you will OVERTRAIN and not gain any weight at all! Muscle does not grow while you're in the gym working it, but while you're at home resting and eating. Get plenty of rest and plenty of calories and with the above workout program, you'll be on your way to gaining a solid pound of muscle a week. I wouldn't recommend trying to gain any more than that or else it will most likely be fat.

Do this workout program for 10 weeks, before moving on to something else, to prevent plateauing.


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    • kjrzeek1 profile image


      7 years ago from New Jersey, USA

      Nice hub, I really like the split routine that you laid out.

    • bristol559 profile image


      7 years ago

      I completed 2.5 rounds of P90X. It is helped me gain muscle but more importantly trim fat. To optimize muscle gain I suggest either a workout program like Asylum by Shaun T or P90X2 both will get you bulked as long as you stay true to the diet AND exercise.

    • kjrzeek1 profile image


      7 years ago from New Jersey, USA

      Nice hub! I like the diet tips!

    • FitnessMarkLorie profile image


      7 years ago from Longs, SC

      I consider p90x more of a get lean program than anything. For true mass gains, I feel that p90x doesn't focus on every thing that it should.

    • profile image

      Camo Girl!!! 

      7 years ago

      You have a nice body if that is you in the pitures on the top of this page!!

    • profile image

      Camo Girl!! 

      7 years ago

      How can a girl get a six pack??? HELP

    • jaredbangerter profile imageAUTHOR


      8 years ago from New York City

      Yes, dan, I know it's not P90x. I recommended two different programs based on what the reader's fitness goals were. I labeled each section by the goal. Anyways, for people wanting to cut and tone muscle, I recommended P90x and for people wanting to gain muscle, I recommended the 4 day split.

    • profile image


      8 years ago

      Not p90x but good 4 day split work out. Progression is key, push yourself and up the weight every week. Add some HIIT cardio to burn fat couple times a week too.

    • jaredbangerter profile imageAUTHOR


      8 years ago from New York City

      Thank you, PWalker. :] Haha, girls can be sexy without six packs, so you're all good. And yes, both of these programs definitely work. P90x is WELL worth the money for anyone interested in it.

    • profile image


      8 years ago

      Wow, I got outta breath just reading your exercise program :-). Well, at my age, I don't know what I'd do with a six-pack, probably drink it.

      Seriously though, this is a well-researched and well-written article, and if your results are any indication, the workout program works! Rated up and useful.


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