Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

If you want results you have to work for them.

However, you probably already knew that being a loyal Muscle & Strength reader.

But obtaining an awesome physique shouldn’t cost you hours of your time a day and it shouldn’t take years to obtain.

In short, that type of time commitment just isn’t fair!

Especially since you’ve got school, work, and life taking up so much of your time.

Cutting down on time spent in the gym is exactly what the Fast Mass program does best.

It’s one of my favorite programs to do when I want to get in, get the work done, get out, and enjoy the benefits of my fitness lifestyle.

So, if you’re ready to start getting in pump-inducing and effective workouts in under 30 minutes a day, then read on!

M&S Athlete Performing Bent Over Rows

The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Lets face it, we are all busy. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. -Brett Kahn, IFBB Pro

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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Why Should I Perform The Fast Mass Program?

The Fast Mass program utilizes a common, but often misunderstood, intensity technique known as the superset. I’ll touch more on this in a bit, but for now just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest.

Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets

By utilizing the superset technique, we can do more work in a shorter amount of time. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system.

In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a hypertrophy rep range so that you will gain quality lean muscle mass.

Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset.

Why Are Supersets so Great?

As previously mentioned, supersetting is a great way to increase the amount of work you’re able to perform in a shorter amount of time.

A lot of lifters overgeneralize the term superset to make it include any set that is composed of two separate lifts. However, that’s not exactly the case.

True supersets involve opposing muscle groups, while compound sets involve the same muscle group. This workout is predominately made up of supersets. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group.

M&S Athlete Perfroming Dumbbell Lateral Raises

Often the only time I have to get a lift in is over an extended lunch break. Supersets are perfect for shocking and stimulating the muscle. I consistently implement the superset strategies found in the fast mass program throughout the year. -Brett Kahn, IFBB Pro

Personally, the only instances I will normally use compound sets is when training the larger muscles of the leg or during a shredding phase. Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed.

However, with traditional supersets, you wont experience that as much as they use opposing muscle groups such as your back and chest. The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals.

Describing The Fast Mass Workout

The Fast Mass program is a 4 day split composed entirely of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between.

After you finish your superset, you’ll want to take a rest period of between 45-90secs. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts.

All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part.

Day 1 of the program is a legs and shoulder workout (minus pressing). You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises.

M&S Athlete Performing Seated Leg Curls

Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. You Vs. The Weights, minimal rest, start to finish.  - Brett Kahn, IFBB Pro

The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. Some gyms have a machine that has them both. If yours does, that's great. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. busy gym).

Day 2 features pretty much every other muscle group. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Finally, get a great arm pump by performing EZ bar curls with skullcrushers as a superset.

Day 4 is your second leg day of the week. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset.

For your second compound set, hit some calf work with seated calf raises and standing calf raises. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts.

Related: 5 Day Superset & Timed Set Muscle Building Workout

Day 5, and the final day of the lifting week, features a whole upper body day.  Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup.

End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions.

On the off days, you’ll want to walk for 20-40 minutes as an active recovery. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. I prefer walking, but I also live in an area where it doesn’t get cold very often. Do whatever light cardio works best for you.

You may also want to include some additional core workouts on your off days. Although, you certainly don’t have to. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core.

Day 1
Exercise Sets Reps
1a. Squat 4 8-12
1b. Lateral Raise 4 8-12
2a. Dumbbell RDL 3 8-12
2b. Rear Delt Raises 3 8-12
3a. Leg Extension 3 8-12
3b. Leg Curls 3 8-12
Day 2
Exercise Sets Reps
1a. Dumbbell Bench Press 4 8-12
1b. Dumbbell Pullover 4 8-12
2a. Incline Dumbbell Bench 3 8-12
2b. Dumbbell Row on Incline Bench 3 8-12
3a. EZ Bar Curl 3 10-12
3b. Skullcrusher 3 10-12
Day 3

off (light cardio 20-40 minutes of walking for active recovery)

Day 4
Exercise Sets Reps
1a. Goblet Squat 4 12
1b. Goblet Lunge 4 12
2a. Leg Extension 4 10-12
2b. Leg Curl 4 10-12
3a. Standing Calf Raises 4 12-15
3b. Seated Calf Raises 4 12-15
Day 5
Exercise Sets Reps
1a. Standing Dumbbell Press 4 8-12
1b. Bent-Over Dumbbell Row 4 8-12
2a. Lat Pulldown 4 10-12
2b. Pushup 4 10-12
3a. Alternating Hammer Curl 3 10
3b. Overhead Tricep Extension 3 10
Day 6 & 7

off (light cardio 20-40 minutes of walking for active recovery)


The Fast Mass Program is great, because it utilizes supersets, which allows you to perform a lot of exercises and train multiple muscle groups in a short amount of time.

It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym.

Posted on: Fri, 07/09/2021 - 02:20

So do I have to repeat the same superset after the break or move on the next one like a circuit?? for example Day 1 do I complete 1a and 1b before moving on to 2???

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Posted on: Mon, 07/12/2021 - 10:16

Hey Shayan - You'll do all sets of one superset (1a and 1b) before moving on to the next exercise/superset.

Posted on: Sat, 04/10/2021 - 01:41

Can I do cardio/abs after the workout instead of off days?

If yes, what ab workout and how long should the cardio be and preferably on which day? Thank you

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Posted on: Mon, 04/12/2021 - 10:01

Hey Kenneth - yes you can. Cardio can be done on day 2 and day 5 for 20-40 minutes. Abs can be done on day 1 and day 4. You can check out our selection of ab workouts here: https://www.muscleandstrength.com/workouts/abs

Posted on: Sat, 02/13/2021 - 21:05

I am looking for a routine that allows me to put on muscle mass while losing fat at the same time. Would this program be a good fit? I do understand that I need to be in a caloric deficit in order to achieve that goal.

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Posted on: Tue, 02/16/2021 - 09:54

Hey Gabriel - yes, you can use this program.

Posted on: Tue, 01/19/2021 - 21:49

Once your done with the 8 week Superset workout how long before you go back doing them again?

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Posted on: Wed, 01/20/2021 - 09:28

Hey Sev - you can do a deload week and then repeat the program.

Posted on: Wed, 02/10/2021 - 14:38

Thank you

Nick Racine
Posted on: Wed, 09/01/2021 - 11:38

Can you elaborate more on how to go about performing the de load week? Thank you.

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Posted on: Mon, 09/13/2021 - 20:35

Hi, Nick. You could do this same workout, but with 50-60% of the weight you normally use. You could also decrease the number of sets you do. Deload weeks allow you to perform some activity to promote movement and blood flow, but they shouldn't be real challenging. Hope this helps.

Posted on: Wed, 11/25/2020 - 15:56

Hello Josh,
First of all, I would like to congratulate you for the work and thank you for all the content you upload.
I would like to know if you have any variant of this routine with only one leg day. I already do MTB regularly and my legs are a muscle that I have quite developed.

Greetings from Spain

Thank you very much in advance

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Posted on: Mon, 11/30/2020 - 09:19

Hey PCH - we don't have a version of this with only one leg day per week.

Anuj Kant
Posted on: Wed, 10/28/2020 - 11:20

Hello Josh,
I am very much underweight and have tried almost everything to get into shape but still I am 58Kgs with 5'10" height and waist only 31 so please suggest me some workout schedule to put on some muscle weight or at least some body weight with a diet plan. I trust you and I will follow all instructions and restrictions if any.

M&S Team Badge
Posted on: Thu, 10/29/2020 - 09:19
Posted on: Fri, 10/02/2020 - 09:55

Hello Josh,
I've been doing this workout for almost 2 months now. I really like it specially because it does not take much time. Please, do you think I could use day 6 or 7 to workout muscles I'd like to develp more, such as shoulders, biceps and triceps? What exercises would you recommend? Still superset? Or maybe, adding more exercises to days 2 and 5? Thank you very much.

M&S Team Badge
Posted on: Fri, 10/02/2020 - 14:00

Hey Bru - You might want to consider switching up your program to something like this: https://www.muscleandstrength.com/workouts/10-week-mass-building-program...

Posted on: Mon, 10/05/2020 - 19:07

Hi Abigail, thanks for the reply. Sorry to ask again, but Covid restrictions have been implemented and the gyms will be closed. Could you please share a workout that can be performed without gym equipment/weights in open air such as TREKFIT installations? The goal is to gain mass, or at least to mitigate the negative impacts of stop workout in the gym. If could specially precise the leg days exercises? Thank you once again.

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Posted on: Tue, 10/06/2020 - 09:17
Posted on: Thu, 10/01/2020 - 02:25

Just completed my second week of this program and I am loving it! It’s great not to spend ages in the gym as with 5 children (3 young and at home) I really don’t have the time

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Posted on: Thu, 10/01/2020 - 10:05

Hey Jodie - So glad you're loving the program! Keep us updated on your progress!

Posted on: Sun, 09/27/2020 - 13:08

Is there any alternative to goblet squat and lunge ???

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Posted on: Mon, 09/28/2020 - 13:31

Hey Zayd - Are you looking for alternative movements because of an injury?

Posted on: Mon, 09/14/2020 - 19:01

When will you post a workout where all the videos are correctly matched to the exercises listed in the workouts?

M&S Team Badge
Posted on: Mon, 09/14/2020 - 20:02

Zhead - is there a specific workout video you're referring to? Or looking for? Please let me know.

Posted on: Wed, 09/16/2020 - 17:55

On this workout on Day 1 when i click 2a. Dumbbell RDL it takes me to a barbell video. Most all of the programs y'all put out has something like that.

M&S Team Badge
Posted on: Thu, 09/24/2020 - 11:13

Hey Zhed - While we do have an extensive exercise video library, there are some movements on our to-be-filmed list. In cases where we don't have the exact exercise, we link to a similar movement to help give people a better idea of what the movement should look like.

Posted on: Wed, 09/16/2020 - 21:40

Look at day 1 in this workout. Click 2a. Dumbbell RDL where are the dumbbells in the video? I see this all the time in the workouts you provide.

Posted on: Mon, 09/28/2020 - 08:04

just swap the barbell for dumbells you goose, or don't. no one cares. Russian deadlift is same as stiff leg now stop hassling these kind people who have written a fantastic program for you free of charge

Posted on: Mon, 09/14/2020 - 08:19

Hey thanks for your training routines!

Posted on: Sun, 09/13/2020 - 08:51

Hello Coach josh
Thank you for very useful workouts you always posted, it's take my attention, proceed to trying it, I had used to go to training for long years, the question is would you think this training is enough to get better mass and pump from this routine?
I mean I can add more Exc or you see it's enough!
Thank you So much...

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Posted on: Thu, 09/24/2020 - 11:09

Hey Amr - glad to hear you like the workouts! This workout is perfect for those looking to put on muscle mass but don't have hours to spend in the gym.

Posted on: Fri, 09/04/2020 - 02:19

Can I add shrugs in this routine or replace some other exercise with shrugs. Because I love shoulder exercises. How can I add this exercise to the Fast mass routine ?

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Posted on: Thu, 09/24/2020 - 11:06

Hey Zsb - you could add shrugs to day 3 or day 5.

Mr Sir
Posted on: Tue, 12/10/2019 - 22:22

Do you increase the weight each set?

M&S Team Badge
Posted on: Wed, 12/11/2019 - 10:44

Hi Mr Sir,

You can or you can use the same set on each set. Whichever you prefer and find works best for you. However, you should try to improve upon the weight used on each exercise as time goes on with the program.

Posted on: Tue, 12/10/2019 - 03:02

Can this workout be done on consecutive days such as Thur, Fri, Sat, Sun ? Also can day 3 and 4 be done before day 1 and 2 exercises ?

M&S Team Badge
Posted on: Tue, 12/10/2019 - 12:40

Hi Zeb,

Yes, all of that should be ok to do.

Posted on: Mon, 11/11/2019 - 01:48

Today im starting this programme. Can i walk for 10. minutes incline before i start working out ?

M&S Team Badge
Posted on: Mon, 11/11/2019 - 10:19

Hi Nino,

Yes, that would be fine.

Posted on: Mon, 11/11/2019 - 13:08

What about the abs or core workout ?

M&S Team Badge
Posted on: Tue, 11/12/2019 - 11:10

Hi Nino,

In my experience, a lot of people don't need direct ab work to build a more visible core. You can add it if it is something you feel you individually need.

Posted on: Tue, 11/12/2019 - 12:19

Should i add it after workout or on a free day ?

M&S Team Badge
Posted on: Tue, 11/12/2019 - 12:28

Hi Nino,

Whichever works best for you and that will allow you to consistently work it in 2-3 times weekly.

Posted on: Tue, 11/12/2019 - 13:06

Just on more question...will this complete workout work on my entire body or will just legs get stronger ? I hope i can build muscles on entire body.

M&S Team Badge
Posted on: Thu, 11/14/2019 - 10:03

Hi Nino,

It works the entire body throughout the week.

Posted on: Tue, 09/17/2019 - 17:40

wow this looks like the perfect program, I just started college so I don’t have the time to lift for hours anymore but I didn’t wanna drop to 3 days and this looks great! do i include cardio on lifting days or just walking on rest days since supersetting does elevate the heart rate?

M&S Team Badge
Posted on: Wed, 09/18/2019 - 10:07

Hi Sarah,

Glad you like the program - best of luck with it! Yes, cardio/walking on rest days should be plenty depending on your goal with this program.

Posted on: Sun, 07/07/2019 - 22:52

i'm 71yrs. old i'm planning to start this routine. i'm in decent shape. any advice? don't tell me to see a Dr. first. any advice on supplements?

M&S Team Badge
Posted on: Mon, 07/08/2019 - 16:02

Hi Jim,

I'd recommend speaking with your physician prior to starting any new workout and/or supplement routine... I know that's not what you wanted to hear.

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