The Perfect FULL BODY WORKOUT For Mass! 

October 21, 2020

By Troy Adashun

Today I want to show you the perfect science backed full body workout for growth in every muscle in your body!

 I'm talking full body muscle gains from head to toe - because we are going to incorporate every type of compound movement that will hit all of the largest muscles in your body - chest, back, quads, hamstrings, abs, biceps, triceps, shoulders, lats, forearms, and even traps!

There are a lot of full body workouts that claim to be "the best" but in order to maximize growth everywhere you need to have a movement where you are hinging, pushing, pulling, lunging, squatting, and carrying. 

This is the perfect full body workout for mass because it will only take you about 45 minutes to complete, and it will maximize the 3 scientific ways that your body builds muscle mass with the Balloon Method!

The Balloon Method workouts get me absolutely shredded in 8-12 weeks because they are based on SCIENCE. Maximizing the ONLY 3 science backed ways your body can build muscle in as short of time as possible in each workout.

Try this full body workout for mass up to 3x per week as a complete muscle building program! I also recommend that you perform a “finishing set” of each exercise where you drop the weight to about 50% of your 1 rep max and go for 15-20 reps until failure.

I recommend on the heavy sets that you lift about 85-90% of your 1 rep max. If you need help figuring out what that number should be for you based on your current strength, head over to our Superhuman One Rep Max Calculator to figure out the best weight for each of these moves!

#1 Barbell Overhead Press
Sets 3 + finisher set
Reps 6-10
Rest Time 90 seconds

Doing compound movements should be your main priority when your goal is gaining muscle.

Compound movements engage more than 1 muscle group.

The more muscles engaged, the heavier we can lift. The heavier we lift, the bigger the growth stimulus.

This specific exercise is a classic one for the shoulders – It mostly engages the shoulders, but also involves its synergists – The triceps and the upper chest, though at a lesser extent.

On the barbell overhead press i recommend that you lift fairly heavy on this move in the 6-10 rep range. Perform 5 total sets per shoulder workout and rest no more than 90 seconds between sets.


  1. 1
    Rack the bar at about shoulder height
  2. 2
    Grab the bar at shoulder width, lift your elbows up and below the bar for good support
  3. 3
    Un-rack the bar and take a couple steps back
  4. 4
    Place feet at about shoulder width, comfortably
  5. 5
    Keep torso straight and head looking slightly up
  6. 6
    Push the barbell up and over your head
  7. 7
    Contract the shoulders up top and keep that flexion for 1 second
  8. 8
    Let the bar go down slowly to its initial position
Note that if you are experiencing shoulder discomfort and/or pain, you should consider having the initial position be at about chin height – Don’t let the bar go all the way down.

#2 Wide Grip Pull Ups
Sets 3 + finisher set
Reps 6-10 (if you can do more than 10, do weighted!)
Rest Time 90 seconds

This exercise is a definite must in any upper body workout program. It’s compound, it’s challenging, and it’s something that is easily scalable to your own strength level. If you aren’t able to do 8-10 bodyweight pull-ups, start focusing on just lifting your own weight.

If you can lift your own body no problem, then it’s time to start adding more weight.

The pull-up is going to target the lats, biceps, and back, promoting great strength and size gains. If you want to work your biceps to a larger degree, the best way to do that is with a wide grip, parallel grip hand position.

On this exercise, we’ll add one more unique twist at the end to further challenge your body and maximize you’re results – the static hold. On the very last rep you do, you’ll hold that lifted position for at least a few seconds and then very slowly, lower yourself down in a controlled manner. The idea here is to keep constant tension on the muscles and really bring them to that point of higher fatigue.

To keep progression coming, use the same rep and weight scheme as what was noted above for the first exercise.

#3 Barbell Deadlift
Sets 3 + finisher set
Reps 6-10
Rest Time 2 minutes

The barbell deadlift is classically thought of as a leg builder, but don’t forget it’s also one of the superior back exercises.

If you want that wide, thick, powerful look, deadlifts need to be in your game plan.
Because this is such a key mass builder for the body, you’ll want to perform it early on in your workout routine, devoting as much effort to it as possible.

Do it later on in the workout and you simply won’t have the juice left to lift heavy and maximize your gains.

Good form on this move is a must, so if you aren’t quite sure how to do it using good form, be sure to get help in person from a trained professional. Sometimes with a technical exercise like this, having that in person assistance is key.

I recommend that you perform a variety of rep ranges on this exercise, ranging from your 2 rep max all the way to 10 reps. You should deadlift at least once per week for 5 total sets as it's one of the most important compound exercises for total body mass!


  1. 1
    Set up the loaded barbell in front of you
  2. 2
    Stand behind the bar, so that it is at about the middle of your feet
  3. 3
    Bend over with your torso straight and head looking forward
  4. 4
    Grab the bar with an overhand shoulder width grip, while squatting down slightly, but keeping the hips above the knees (!)
  5. 5
    Lift the barbell up, extending the body
  6. 6
    Do NOT overextend up top, but aim for a good contraction in the back musculature
  7. 7
    Go down slowly, until the bar slightly touches the ground (Don’t rest at the bottom!)

#4 Barbell Row
Sets 3 + finisher set
Reps 6-10
Rest Time 2 minutes

This horizontal pulling exercise is one of the pillars to back development.

Remember that each and every joint and its muscles can move through a variety of angles.

The barbell row can be done either with a free-weight barbell, or on a smith machine.

Note that the smith machine barbell row will give MASSIVE activation of the lats, mainly because the barbell is fixed and it doesn't allow you to jerk the weight as a barbell would.


  1. 1
    Load the smith machine and place the bar at the lowest pin
  2. 2
    Place feet at shoulder width for stability and bend knees slightly
  3. 3
    Stand behind the bar and grab it at shoulder width, with an underhand grip
  4. 4
    Un-rack the bar and bend over until your torso is pretty much parallel to the ground
  5. 5
    Without moving the torso up whatsoever, row the barbell to the lower portion of your abdomen
  6. 6
    Keeping elbows closer to your torso, contract the back up top
  7. 7
    Go back down slowly

#5 Farmers Walk Superset with Lunges




30 seconds + 8-10 each leg

Rest Time

2 minutes

By The Way, Here’s me going through this entire workout on Youtube!

Seeing results from Full body workouts

Try this full body workout for mass and make sure to train hard and increase the weight each workout. Even adding 5 lbs. On the bar from 1 week to the next makes a huge difference, and will push you to increase the gains you get from these full body workouts.

The sets during this full body workout should be both challenging and fun. On the heavy sets focus on your form and hitting new strength PR’s in the 6-10 rep range, and on the finisher sets these are all about time under tension where the targeted muscle should be screaming!

If you are ready to hop on the fast-lane to your dream body take the free quiz below as well!


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