Are you tired of spending countless hours at the gym with little to show for it? Building muscle can be a challenging endeavor, but with the right workout plan, you can achieve impressive gains in a short period. We've carefully designed the best workout plan for muscle gain, tailored to hit different muscle groups for a balanced and effective approach.
Note: Before embarking on any workout regimen, it's crucial to consult a fitness professional for personalized advice tailored to your individual needs.
Our workout plan focuses on compound movements and includes both strength training and hypertrophy work. Compound movements like squats and deadlifts engage multiple muscle groups at the same time, providing a more efficient workout. Combined with hypertrophy work to target individual muscles, this plan offers a comprehensive approach to muscle building.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedFocus: The first day targets your chest and triceps, focusing on pushing movements that build the pectoral muscles and triceps effectively.
| Exercise | Sets | Reps/Duration (sec) | Instructions |
|---|---|---|---|
| Bench Press | 4 | 8-10 | Lie flat on a bench, grip the barbell wider than shoulder-width, lower the bar to chest level, and press upwards. |
| Dumbbell Flyes | 3 | 10-12 | On a flat bench, hold dumbbells above you, lower arms to the sides, and then bring them back together. |
| Tricep Pushdown | 4 | 10-12 | Use a cable machine, push the handle down while keeping your elbows at your side. |
| Overhead Tricep Extension | 3 | 10-12 | Sit or stand, hold a dumbbell above your head, lower it behind your head, and then extend arms back to the top. |
Focus: The second day is geared towards pulling movements that will engage your back and bicep muscles.
| Exercise | Sets | Reps/Duration (sec) | Instructions |
|---|---|---|---|
| Pull-Ups | 4 | 8-10 | Grasp a pull-up bar with a wide grip, pull your body up until your chin passes the bar, then lower yourself. |
| Bent-over Rows | 3 | 10-12 | Hold a barbell, bend over at the hips, pull the barbell to your lower rib cage. |
| Barbell Curl | 4 | 10-12 | Stand straight, hold a barbell with palms facing forward, curl the bar to your shoulders. |
| Hammer Curl | 3 | 10-12 | Stand, hold dumbbells with a neutral grip, curl them to your shoulders. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedFocus: The third day focuses on your lower body and shoulders to give you a well-rounded muscle-building workout.
| Exercise | Sets | Reps/Duration (sec) | Instructions |
|---|---|---|---|
| Squats | 4 | 8-10 | Stand with feet shoulder-width apart, squat down and then explode back up. |
| Lunges | 3 | 10-12 | Take a step forward, lower your body until both knees are bent at 90 degrees, then push back up. |
| Military Press | 4 | 10-12 | Sit or stand, hold a barbell at shoulder height, press it overhead, and lower it back down. |
| Lateral Raises | 3 | 10-12 | Stand, hold dumbbells at your side, lift arms out to the side until they reach shoulder height. |
The plan outlined here focuses on different muscle groups each day, making it one of the best workout plans for muscle gain. It incorporates a balanced mix of compound movements and hypertrophy exercises to target muscle growth comprehensively. For best results, aim to complete this 3-day cycle at least once a week, while also incorporating rest days to allow for optimal muscle recovery.
Remember, the key to any successful workout plan is consistency, and this plan is no different. Stick to it, and you'll be on your way to some serious muscle gains in no time!