Muscle Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

To build supreme mass and strength, you need an all-out, comprehensive plan like the one offered in the Muscle Building Workout Plan. There is no comparison to this muscle building workout routine if your true desire is to know how to build muscle fast. Set by set and rep after rep, you will see ... more

To build supreme mass and strength, you need an all-out, comprehensive plan like the one offered in the Muscle Building Workout Plan. There is no comparison to this muscle building workout routine if your true desire is to know how to build muscle fast. Set by set and rep after rep, you will see and feel every muscle in the body grow and become stronger as you push yourself to a whole new level of personal performance.

Why You Need A Solid Approach

Muscle building workouts can sometimes fall short of the mark when thrown together haphazardly. This plan, though, is the best muscle building workout due to its scientific design. It utilizes sound principles to create a weight training routine that will
immediately start to pack on muscle like never before.

Lifting Big to Get Big

Low repetition ranges with heavy weight are the essential components of muscle building workouts for men. The muscle building workout program contained here utilizes this idea. Almost each and every muscle building exercise contained within the workouts will be done with challenging weight in the 5-7 repetition range. This means challenging the strength of the muscles with every workout and promising exponential gains.

The muscle building exercises prescribed in this plan are almost exclusively free weight and body-weight exercises. In order to gain true size and power, it is essential to stick to these basic and verified methods for gains.

Periodization

The muscle building workout schedule is set around four different workouts to be done on four different days of the week. Abdominals and biceps are the only two muscle groups that will receive more than one workout during the week. These glamor muscles can take a bit more quantity of work without sacrificing size and strength increases.

Rest Your Way to Greater Size

With a four day split, this program can easily be tailored around any schedule. It is wise, though, to do no more than two of the routines consecutively. So a M,T,TR,F workout schedule is ideal if you like to take the weekends off. Rest days will be ever so crucial in packing on great amounts of muscle.

Eating Properly is Critical

To get the most out of this program, it is also imperative that you incorporate the muscle building diet plan. Muscle building foods will be absolutely essential to performance during the workouts and nutrient replenishment between workouts. A muscle building diet can, and usually does, make all the difference in the type of results obtained from heavy, intense training, such as is offered by this plan.

Whether you desire a complete upgrade in functional strength, body image, or both, the Muscle Building Workout Plan can offer the step-by-step plan to make changes come quickly and effectively. Your discipline and dedication to the program and diet will serve as the catalyst to creating a whole new you in short amount of time. The time to start is now!

Muscle Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Muscle Building Workout Plan

Muscle Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

To build supreme mass and strength, you need an all-out, comprehensive plan like the one offered in the Muscle Building Workout Plan. There is no comparison to this muscle building workout routine if your true desire is to know how to build muscle fast. Set by set and rep after rep, you will see ... more

To build supreme mass and strength, you need an all-out, comprehensive plan like the one offered in the Muscle Building Workout Plan. There is no comparison to this muscle building workout routine if your true desire is to know how to build muscle fast. Set by set and rep after rep, you will see and feel every muscle in the body grow and become stronger as you push yourself to a whole new level of personal performance.

Why You Need A Solid Approach

Muscle building workouts can sometimes fall short of the mark when thrown together haphazardly. This plan, though, is the best muscle building workout due to its scientific design. It utilizes sound principles to create a weight training routine that will
immediately start to pack on muscle like never before.

Lifting Big to Get Big

Low repetition ranges with heavy weight are the essential components of muscle building workouts for men. The muscle building workout program contained here utilizes this idea. Almost each and every muscle building exercise contained within the workouts will be done with challenging weight in the 5-7 repetition range. This means challenging the strength of the muscles with every workout and promising exponential gains.

The muscle building exercises prescribed in this plan are almost exclusively free weight and body-weight exercises. In order to gain true size and power, it is essential to stick to these basic and verified methods for gains.

Periodization

The muscle building workout schedule is set around four different workouts to be done on four different days of the week. Abdominals and biceps are the only two muscle groups that will receive more than one workout during the week. These glamor muscles can take a bit more quantity of work without sacrificing size and strength increases.

Rest Your Way to Greater Size

With a four day split, this program can easily be tailored around any schedule. It is wise, though, to do no more than two of the routines consecutively. So a M,T,TR,F workout schedule is ideal if you like to take the weekends off. Rest days will be ever so crucial in packing on great amounts of muscle.

Eating Properly is Critical

To get the most out of this program, it is also imperative that you incorporate the muscle building diet plan. Muscle building foods will be absolutely essential to performance during the workouts and nutrient replenishment between workouts. A muscle building diet can, and usually does, make all the difference in the type of results obtained from heavy, intense training, such as is offered by this plan.

Whether you desire a complete upgrade in functional strength, body image, or both, the Muscle Building Workout Plan can offer the step-by-step plan to make changes come quickly and effectively. Your discipline and dedication to the program and diet will serve as the catalyst to creating a whole new you in short amount of time. The time to start is now!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Squat Rack
  • Cable Machine
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Abs / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Quads / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Quads / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Shoulders / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Shoulders / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Triceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Triceps / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:00, 01:00 rest
4 -- 00:01:00 -- -- 01:00
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank should be held for 60-90 seconds. This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Lats / Expert
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Middle Back / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Traps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Traps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Forearms / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Abs / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Quads / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Quads / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Shoulders / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Shoulders / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Triceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Triceps / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:00, 01:00 rest
4 -- 00:01:00 -- -- 01:00
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank should be held for 60-90 seconds. This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Lats / Expert
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Middle Back / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Traps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Traps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Forearms / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Calves / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Triceps / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:30, 01:00 rest
4 -- 00:01:30 -- -- 01:00
Default
Abs / Intermediate
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank should be held for 60-90 seconds. This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Lats / Expert
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Middle Back / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Traps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Traps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Forearms / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Chest / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Chest / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Biceps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Biceps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Abs / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Quads / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Quads / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Quads / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Calves / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Calves / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Shoulders / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Shoulders / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Triceps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Triceps / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:30, 01:00 rest
4 -- 00:01:30 -- -- 01:00
Default
Abs / Intermediate
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank should be held for 60-90 seconds. This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Lats / Expert
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Middle Back / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Traps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Traps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Biceps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Forearms / Intermediate
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Traps primary Shoulders primary Hamstrings primary Quads primary Abs primary Chest primary Calves primary Lats primary Middle back primary Triceps primary Forearms primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Squat Rack
  • Cable Machine
  • Flat Bench
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150 people started this plan

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Muscle Building Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Squat Rack
  • Cable Machine
  • Flat Bench
Show All

150 people started this plan