muscle gain workout plan

Upper Body B Workout. Increase total weekly load-volume without causing excessive fatigue or injury.

How To Create A Workout Plan If You Re Trying To Build Muscle Muscle Building Workout Plan Muscle Gain Workout Workout Plan For Beginners

Compound multi-joint exercises or isolation single-joint exercises.

. Day 6 Rest. Load Up On Veg. Day 8 Chest Triceps and calves. This workout plan takes you from your current starting point to lean and mean in 12 weeks.

Dumbbell front raise 3 12-10-8 2min regular set 4. Day 2 is legs. Note that the plan here is for a moderately active 150-pound guy who trains in the afternoon. Day 2 Quadriceps and Core.

Dumbbell Leg Extension For paid and customized workout plan contact me. If this plan is hard for you start week 1 with 2 sets each exercise instead of the recommended 3 sets. Its focus is to help increase muscle gain and strength development. Week two 4 exercises are 3 sets and two are 4 sets.

Go as heavy as your form allows you and aim to add weight each week. Day 3 Rest. 3000 calories 300 g carbs 225 g protein 100 g fat. Day 1 Chest Triceps and calves.

The program breaks down your training as follows. Day 3 is shoulders traps and abs. Rest for 60 to 90 seconds between sets to make sure youre fully recovered. Barbell upright rows 5b.

Focus on the eccentric contraction of the muscle. Week 3 3 exercises are 3 sets and 3 are 4 setsand so on. You should be at 4-5 sets for most exercises by week 8. Day 5 Shoulder Hamstrings and Glutes.

Weeks 1 3 and 5 of this six-week plan youll do six reps per set with one pump set of 25 to finish each exercise. Dumbbell Squat Swing 5. Overall the program has two main aims. Lower Body B Workout.

Barbell shoulder press 3 12-10-8 2min superset 3a. Exercise Sets Reps Back Deadlift 5 10 8 8 6 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10 10 8 Biceps Standing Barbell Curl 3 8 8 6 Close Grip Preacher Curl 3 8 8 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10 Friday - Legs Exercise Sets Reps Legs Squat 5 10 8 8 6 4 Leg Extension 3 12 Leg Curl 3 12. The four-day split pairs a large bodypart chest back shoulders quadshams with one or two smaller muscle groups tris bis traps calves abs in. Day 7 Rest.

The glance of 30-Day Muscle Building Workout SchedulePlan for Beginners especially for men. If your sessions are in the morning simply rearrange it so that youre eating the starchy meals before and right after your workout and then avoid starchy carbs later. Dumbbell Lower Chest Exercises 9. So week one all 6 exercises are 3 reps.

Day 4 is back and biceps. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Your rep tempo should be slow and controlled. In this 4 day version each muscle group gets trained once every 3rd or 4th day which is right within the ideal frequency range for building muscle mass at the optimal rate.

Barbell shrugs 3 12-10-8 2min wednesday - cardio abs exercise sets reps rest cardio. Progressive overload is a core principle of any weight training plan especially for muscle growth. Do this low-repetition high-weights programme for weeks one three five seven and nine. Day 1 is chest and triceps.

Clean And Press 6. Weeks 2 4 and 6 youll do 12 reps to failure on all sets except. The muscle building program is suitable for beginners and intermediates. Lean Muscle Program.

The Bodybuilding Meal Plan for Building Muscle. Exercise sets reps rest warm up 1. List Of Compound Exercises 2. Every exercise falls into one of two categories.

A great brekkie is eggs salmon and green leaves. The Get Muscle Workout Plan. Glute And Hamstring Workout 7. Db presses 2 20-25 -regular set 2.

The Best Exercises to Build Muscle. How the Plan Works. Dumbbell side raise 3b. It also repairs the damage done to your muscles through training to rebuild your muscles bigger and stronger after every session.

Please help me grow on social sites. DB Rear Delt Exercises 4. Rear delt fly 3 15-12-10 2min superset 5a. Day 4 Back Biceps and Wrist.

Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Lower Body A Workout.

There Are Many People Who Are Following Muscle Building Workout Plans But Most Muscle Building Workout Plan Workout Routine For Men Muscle Building Workouts