Ryan Hughes Muscle Building Workout Plan

4 Weeks / 5 Days per Week / Intermediate

1 ratings
Ryan Hughes Muscle Building Workout Plan

Ryan Hughes Muscle Building Workout Plan

4 Weeks / 5 Days per Week / Intermediate

1 ratings

Ryan Hughes Muscle Building Workout Plan

4 Weeks / 5 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Ryan Hughes Chest Workout

Notes for Week 1, Day 1

Bench Press - Medium Grip

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
5 sets, 15,12,10,10,10 reps, 01:00 rest
5 15,12,10,10,10 -- 01:00
Chest / Beginner
4 sets, 12,10,10,8 reps, 01:00 rest
4 12,10,10,8 -- 01:00
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
--
--
3 sets, 15,12,10 reps, 01:00 rest
3 15,12,10 -- 01:00
--
--
4 sets, 12 reps, 00:30 rest
4 12 -- 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Coming Soon!

Ryan Hughes Quads & Calves Workout

Notes for Week 1, Day 2

Do your best to follow the rep scheme outlined. This will involve choosing the correct weights so that you are challenging yourself and not making it too easy or going too heavy.

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Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
6 sets, 8 reps, 01:00 rest
6 8 -- 01:00
Calves / Beginner
6 sets, 8 reps, 01:00 rest
6 8 -- 01:00
Quads / Beginner
5 sets, 15,12,12,10,10 reps, 01:00 rest
5 15,12,12,10,10 -- 01:00
--
--
6 sets, 12,12,10,10,8,6 reps, 01:00 rest
6 12,12,10,10,8,6 -- 01:00
--
--
4 sets, 12,10,10,8 reps, 01:00 rest
4 12,10,10,8 -- 01:00
--
--
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Coming Soon!

Ryan Hughes Shoulders Workout

Notes for Week 1, Day 3

Front Plate Raise - 25, 35, 45 lb plates respectively.

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Workout Plan Logging
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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 12,10,8,8 -- 01:00
Chest / Beginner
4 sets, 10,10,8,8 reps, 01:00 rest
4 10,10,8,8 -- 01:00
Traps / Beginner
4 sets, 15,12,12,10 reps, 01:00 rest
4 15,12,12,10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
--
--
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Coming Soon!

Ryan Hughes Arms Workout

Notes for Week 1, Day 4

As always, be sure you perform static stretching immediately following your workout and get in a post workout shake that is full of carbs and protein to allow your body to begin the repairing process.

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
--
Biceps / Beginner
--
Biceps / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Coming Soon!

Ryan Hughes Back & Hamstrings Workout

Notes for Week 1, Day 5

As always, be sure you perform static stretching immediately following your workout and get in a post workout shake that is full of carbs and protein to allow your body to begin the repairing process.

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
--
Middle Back / Intermediate
--
Lats / Beginner
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Coming Soon!

87 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Smith Machine
  • Squat Rack
  • Preacher Curl
Show All

1 Review

  • theraptor
    almost 5 years ago
    #

    Really enjoyed this workout plan. Felt like I was able to challenge myself every day. I see a big difference in just three weeks.

Ryan Hughes Muscle Building Workout Plan

87 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Smith Machine
  • Squat Rack
  • Preacher Curl
Show All