Muscle Gain

May 04, 2024By Gaurav Raheja
Gaurav Raheja

MUSCLE GAIN PLANS

6-Week Beginner Muscle Gain Workout Plan


Workout Split: 3-6 Days Per Week

Day 1: Pull Day (Back and Biceps)
1.      Barbell Rows:

o   Sets: 3

o   Repetitions: 8-10

2.      Lat Pull-Downs:

o   Sets: 3

o   Repetitions: 10-12

3.      Seated Cable Rows:

o   Sets: 3

o   Repetitions: 10-12

1.      Dumbbell Bicep Curls:

o   Sets: 3

o   Repetitions: 10-12

Day 2: Push Day (Chest, Triceps, Shoulders)
1.      Barbell Bench Press:

o   Sets: 3

o   Repetitions: 8-10

2.      Dumbbell Shoulder Press:

o   Sets: 3

o   Repetitions: 10-12

3.      Incline Dumbbell Flyes:

o   Sets: 3

o   Repetitions: 10-12

4.      Tricep Dips:

o   Sets: 3

o   Repetitions: 10-12

Day 3: Leg Day (Quads, Hamstrings, Calves)
1.      Barbell Squats:

o   Sets: 3

o   Repetitions: 8-10

2.      Romanian Deadlifts:

o   Sets: 3

o   Repetitions: 10-12

3.      Leg Press:

o   Sets: 3

o   Repetitions: 12-15

4.      Standing Calf Raises:

o   Sets: 3

o   Repetitions: 15-20

Day4-6 repeat same as Day 1-3



8-Week Intermediate Muscle Gain Workout Plan

Workout Split: 4 Days Per Week

Day 1: Upper Body Push
1.      Barbell Bench Press:

o   Sets: 4

o   Repetitions: 6-8

2.      Dumbbell Shoulder Press:

o   Sets: 4

o   Repetitions: 8-10

3.      Incline Dumbbell Flyes:

o   Sets: 3

o   Repetitions: 10-12

4.      Tricep Dips:

o   Sets: 3

o   Repetitions: 10-12

5.      Seated Arnold Press:

o   Sets: 3

o   Repetitions: 10-12

6.      Lateral Raises:

o   Sets: 3

o   Repetitions: 12-15

7.      Tricep Rope Pushdowns:

o   Sets: 3

o   Repetitions: 12-15

8.      Overhead Tricep Extensions (Skull Crushers):

o   Sets: 3

o   Repetitions: 10-12

Day 2: Lower Body
1.      Back Squats:

o   Sets: 4

o   Repetitions: 6-8

2.      Romanian Deadlifts:

o   Sets: 3

o   Repetitions: 8-10

3.      Leg Press:

o   Sets: 3

o   Repetitions: 10-12

4.      Bulgarian Split Squats:

o   Sets: 3

o   Repetitions: 10-12 (each leg)

5.      Standing Calf Raises:

o   Sets: 3

o   Repetitions: 12-15

6.      Seated Calf Raises:

o   Sets: 3

o   Repetitions: 12-15

7.      Hanging Leg Raises:

o   Sets: 3

o   Repetitions: 15-20

Day 3: Rest

Day 4: Upper Body Pull
1.      Pull-Ups (Weighted if Possible):

o   Sets: 4

o   Repetitions: 6-8

2.      Bent-Over Barbell Rows:

o   Sets: 4

o   Repetitions: 8-10

3.      Single-Arm Dumbbell Rows:

o   Sets: 3

o   Repetitions: 10-12

4.      Barbell Bicep Curls:

o   Sets: 3

o   Repetitions: 10-12

5.      Hammer Curls:

o   Sets: 3

o   Repetitions: 10-12

6.      Face Pulls:

o   Sets: 3

o   Repetitions: 12-15

7.      Preacher Curls:

o   Sets: 3

o   Repetitions: 10-12

Remember to adjust the weights based on your comfort level, focus on progressive overload, and maintain proper nutrition. Consistency is key to muscle gain! 💪🔥


8-Week Advanced Double Body Part Split Workout Plan

Workout Split: 6 Days Per Week

Day 1: Chest and Back
1.      Barbell Bench Press:

o   Sets: 4

o   Repetitions: 6-8

2.      Incline Dumbbell Press:

o   Sets: 3

o   Repetitions: 8-10

3.      Pull-Ups (Weighted if Possible):

o   Sets: 4

o   Repetitions: 6-8

4.      Bent-Over Barbell Rows:

o   Sets: 4

o   Repetitions: 8-10

5.      Seated Cable Rows:

o   Sets: 3

o   Repetitions: 10-12

6.      Single-Arm Dumbbell Rows:

o   Sets: 3

o   Repetitions: 10-12

Day 2: Legs and Shoulders
1.      Back Squats:

o   Sets: 4

o   Repetitions: 6-8

2.      Romanian Deadlifts:

o   Sets: 3

o   Repetitions: 8-10

3.      Leg Press:

o   Sets: 3

o   Repetitions: 10-12

4.      Standing Military Press:

o   Sets: 4

o   Repetitions: 6-8

5.      Dumbbell Lateral Raises:

o   Sets: 3

o   Repetitions: 10-12

6.      Face Pulls:

o   Sets: 3

o   Repetitions: 12-15

Day 3: Rest

Day 4: Arms and Abs
1.      Barbell Bicep Curls:

o   Sets: 4

o   Repetitions: 8-10

2.      Skull Crushers (Lying Tricep Extensions):

o   Sets: 4

o   Repetitions: 8-10

3.      Hammer Curls:

o   Sets: 3

o   Repetitions: 10-12

4.      Tricep Rope Pushdowns:

o   Sets: 3

o   Repetitions: 10-12

5.      Hanging Leg Raises:

o   Sets: 3

o   Repetitions: 15-20

6.      Russian Twists:

o   Sets: 3

o   Repetitions: 20 (each side)

Remember to track your progress, stay consistent, and fuel your body with quality nutrition. You’re on your way to achieving your muscle gain goals! 💪🔥