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2-Week Muscle Gain Workout Plan

The document outlines a 5-day workout plan focusing on different muscle groups. Day 1 and Day 5 target the upper body, Day 2 focuses on the lower body, Day 4 is dedicated to core exercises, and Day 3 is a rest day. Each workout includes a warm-up, main exercises with specified sets and reps, and a cool-down stretching session.

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Razenin Bengua
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116 views1 page

2-Week Muscle Gain Workout Plan

The document outlines a 5-day workout plan focusing on different muscle groups. Day 1 and Day 5 target the upper body, Day 2 focuses on the lower body, Day 4 is dedicated to core exercises, and Day 3 is a rest day. Each workout includes a warm-up, main exercises with specified sets and reps, and a cool-down stretching session.

Uploaded by

Razenin Bengua
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day 1: Upper Body (30-40 minutes)

1. Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)


2. Push-ups: 3 sets of 8-12 reps
3. Incline dumbbell press: 3 sets of 10-15 reps
4. Bent-over dumbbell rows: 3 sets of 10-12 reps
5. Tricep dips (using a chair or bench): 3 sets of 12-15 reps
6. Cool-down: 5-10 minutes of stretching
Day 2: Lower Body (30-40 minutes)

1. Warm-up: 5-10 minutes of light cardio


2. Squats: 3 sets of 8-12 reps
3. Calf raises: 3 sets of 12-15 reps
4. Seated leg curls: 3 sets of 10-12 reps
5. Calf raises on a step: 3 sets of 12-15 reps
6. Cool-down: 5-10 minutes of stretching
Day 3: Rest day

Day 4: Core (20-30 minutes)

1. Warm-up: 5 minutes of light cardio


2. Plank: 3 sets of 30-60 seconds
3. Russian twists (using a medicine ball): 3 sets of 10-12 reps
4. Leg raises (hanging leg raises or on a bench): 3 sets of 10-12 reps
5. Bicycle crunches: 3 sets of 10-12 reps
6. Cool-down: 5 minutes of stretching
Day 5: Upper Body (30-40 minutes)

1. Warm-up: 5-10 minutes of light cardio


2. Incline dumbbell press: 3 sets of 10-12 reps
3. Bent-over dumbbell rows: 3 sets of 10-12 reps
4. Tricep extensions: 3 sets of 12-15 reps
5. Bicep curls: 3 sets of 10-12 reps
6. Cool-down: 5-10 minutes of stretching

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