Gym Workout Plan for Muscle Building
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press: 4 sets of 8-10 reps
- Focus: Chest, shoulders, triceps.
- Form Tip: Keep your feet flat on the ground, and lower the bar to your chest with control.
2. Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Focus: Shoulders, triceps.
- Form Tip: Press the dumbbells overhead and avoid arching your lower back.
3. Incline Dumbbell Press: 4 sets of 8-10 reps
- Focus: Upper chest, shoulders.
- Form Tip: Keep your back flat and engage your chest when pushing.
4. Lateral Raises: 3 sets of 12-15 reps
- Focus: Shoulders (lateral deltoids).
- Form Tip: Keep a slight bend in your elbows and raise your arms to shoulder level.
5. Triceps Dips: 3 sets of 10-12 reps
- Focus: Triceps, chest.
- Form Tip: Lean forward slightly to engage your chest or stay upright for triceps focus.
Day 2: Lower Body (Legs, Glutes)
1. Barbell Squats: 4 sets of 8-10 reps
- Focus: Quads, hamstrings, glutes.
- Form Tip: Keep your back straight and squat down until your thighs are parallel to the ground.
2. Leg Press: 4 sets of 10-12 reps
- Focus: Quads, hamstrings, glutes.
- Form Tip: Keep your knees in line with your toes and push through your heels.
3. Romanian Deadlifts: 4 sets of 10-12 reps
- Focus: Hamstrings, glutes.
- Form Tip: Keep a slight bend in your knees and lower the barbell slowly, focusing on stretching
the hamstrings.
4. Leg Curls (Machine): 3 sets of 12-15 reps
- Focus: Hamstrings.
- Form Tip: Keep your hips pressed into the bench and avoid lifting your butt off the pad.
5. Calf Raises: 4 sets of 15-20 reps
- Focus: Calves.
- Form Tip: Hold at the top for 1-2 seconds for maximum contraction.
Day 3: Cardio + Abs
1. HIIT Cardio (20-30 minutes)
- Alternate between 30 seconds of sprinting and 1 minute of walking or slow jogging.
2. Planks: 3 sets of 30-60 seconds
- Focus: Core.
- Form Tip: Keep your body in a straight line, with your elbows under your shoulders.
3. Cable Woodchoppers: 3 sets of 12 reps per side
- Focus: Obliques.
- Form Tip: Rotate your torso and keep your core engaged throughout the movement.
4. Hanging Leg Raises: 3 sets of 15 reps
- Focus: Lower abs.
- Form Tip: Keep your legs straight and avoid swinging.
Day 4: Upper Body Pull (Back, Biceps)
1. Pull-Ups (Assisted if needed): 4 sets of 8-12 reps
- Focus: Back, biceps.
- Form Tip: Keep your chest up and pull with your elbows, not your arms.
2. Barbell Rows: 4 sets of 8-10 reps
- Focus: Upper back, lats.
- Form Tip: Keep your back flat and pull the barbell towards your lower ribcage.
3. Lat Pulldowns: 3 sets of 10-12 reps
- Focus: Lats.
- Form Tip: Pull the bar down to your chest, not behind your neck.
4. Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Focus: Biceps.
- Form Tip: Keep your elbows close to your torso and avoid swinging.
5. Hammer Curls: 3 sets of 10-12 reps
- Focus: Biceps and forearms.
- Form Tip: Keep your palms facing each other and avoid using momentum.
Day 5: Lower Body + Abs
1. Deadlifts: 4 sets of 8-10 reps
- Focus: Hamstrings, glutes, lower back.
- Form Tip: Keep your back straight, and lift with your legs and hips, not your lower back.
2. Bulgarian Split Squats: 3 sets of 12 reps per leg
- Focus: Quads, hamstrings, glutes.
- Form Tip: Keep your front knee behind your toes and maintain balance.
3. Leg Extensions: 3 sets of 12-15 reps
- Focus: Quads.
- Form Tip: Don't lock your knees at the top of the movement.
4. Cable Kickbacks: 3 sets of 12 reps per leg
- Focus: Glutes.
- Form Tip: Keep your torso steady, and focus on squeezing your glutes at the top.
5. Russian Twists (with weight): 3 sets of 20 twists
- Focus: Obliques and core.
- Form Tip: Keep your feet off the ground for added difficulty.
Day 6: Cardio + Active Recovery
1. Moderate Intensity Cardio (30-40 minutes)
- Brisk walking, light jogging, or cycling.
2. Stretching/Yoga (15-20 minutes)
- Focus on full-body flexibility and mobility.
Day 7: Rest or Active Recovery
- Light stretching or a casual walk.
