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Muscle building workout plan
To build muscle you need three things: train with enough intensity, eat plenty of protein and a small calorie surplus, and rest well.
This plan splits the week into two upper-body and two lower-body days. Work in the 8 to 12 rep range and add weight when you complete every set with good form.
Sample plan
Day 1
- Press de banca · 4 sets × 8 reps
- Lat pulldown · 4 sets × 10 reps
- Machine shoulder press · 3 sets × 10 reps
- Biceps curl · 3 sets × 12 reps
- Cable triceps pushdown · 3 sets × 12 reps
Day 2
- Barbell back squat · 4 sets × 8 reps
- Barbell Romanian deadlift · 3 sets × 10 reps
- Leg press · 3 sets × 12 reps
- Machine leg curl · 3 sets × 12 reps
- Cable crunch · 3 sets × 15 reps
Day 3
- Incline dumbbell press · 4 sets × 10 reps
- Seated cable row · 4 sets × 10 reps
- Lateral raises · 3 sets × 15 reps
- Face pull · 3 sets × 15 reps
Day 4
- Leg press · 4 sets × 10 reps
- Barbell Romanian deadlift · 3 sets × 8 reps
- Dumbbell lunges · 3 sets × 10 reps
- Plank · 3 sets × 45 s
Key tips
- Progression: log your weights and try to improve a little each week.
- Protein: around 1.6 to 1.8 g per kilo of body weight per day.
- Rest 90 to 120 seconds on the big lifts.
- Sleep well: muscle grows while you recover.
Frequently asked questions
How much muscle can you gain in a month?
At first, with good nutrition and training, many people gain around half a kilo to a kilo of muscle a month; the pace slows later.
How many days should I train to build muscle?
Between 3 and 5 days a week, working each muscle about twice.
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