Muscle Gain
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! 💪🔥