Basic Bowflex Mass Building Plan
Set aside about 30 minutes to one hour per day for five straight days on week one. The first few workouts will be very short, but toward the end of the week you will need the full 30 minutes per session.
Decide which exercises you want to do. Focus on compound exercises that will work more than one body part at a time. Choose one lower body exercise like a squat or leg press and two upper body exercises, such as the lat pull-down and the bench press. Begin with the large lower body exercise. Lift the weight for 3 seconds without locking your knees at the top of the movement, then lower the weight for 3 seconds. Do 10 repetitions. Move on to the upper body exercises. Do 10 repetitions of each.
Repeat the workout on days two through five, adding a second set of 10 repetitions per exercise on day two. Continue to add a set each day. Rest on days six and seven.
Follow the same routine for week two, but this time repeat the exercise routine twice per day. Ideally, you'll set aside time in the morning and evening for separate workout sessions.
Optimize your diet for building muscle mass. If you are unsure as to how many calories you should consume on a daily basis, take your body weight and multiply it times 12. That will be the minimum number of calories you should consume daily. For example, if you weigh 200 lbs., you need to consume at least 2,400 calories per day to maximize muscle gains. Ensure that these calories are in the form of high-protein and nutrient-dense foods that will provide the body with the necessary nutrition to recover from your workouts.