One Month Workout Plan To Build Muscle

Also before we get started you can download the pdf for the muscle gain workout plan.

One month workout plan to build muscle. Especially if you are a beginner the workout plan is a 3 6 day split you can follow for the next 6 weeks to build muscle. It s a lofty goal. A great general rule is to aim for approximately 25 40 reps if you re trying to build muscle. The get muscle workout plan.

6 week workout program to build muscle please read this before you start. Do workout a twice on mondays and fridays in weeks 1 and 3. Look at it this way. Now that you have your workout plan dialed it s time to think about your nutrition plan.

Under kim s guidance improve every aspect of your fitness without leaving the comfort and privacy of your own home. Gain 10 pounds of muscle in just one month. On all other days either rest or do light cardio. If you re doing sets of 4 and only do 3 sets you ve done 12 reps total for that exercise.

2000 calories 150 g carbs 150 g protein 88 g fat to accelerate your weight loss limit starchy carbs to the period directly after weight training. Before all workouts do the cool down drills. This workout routine is designed to work for both men and women young and old people looking to build a significant amount of muscle and get big or build. Think you re going to build muscle from 12 reps.

If you weigh 180 pounds try to eat 180 grams of protein every day. Do workout b twice in weeks 2 and 4. The 4 week plan for a shredded summer body in just one month you ll be ready to hit the beach to showcase your physique. While such results are aggressive and can t continue at the same torrid rate indefinitely we ve seen firsthand individuals who ve followed our mass gaining programs and reached double digits in four short weeks averaging gains of 2 3 pounds a week.

The muscle building workout routine is the completely free weight training program that i recommend most often to people looking to build any amount of muscle mass as fast as possible. Now if you do 6 sets of 4 instead you re approaching the money zone. 1 3 cup amaranth 1 3 cup wheat berries or 1 3 cup pearl barley the get lean meal plan. 5 oz tuna steak 7 oz cod or 6 oz shrimp yams alternate options.

While a full muscle building nutrition diet is beyond the scope of this article one easy goal to target is eating at least one gram of protein per pound of bodyweight daily. Do this low repetition high weights programme for weeks one three five seven and nine. In just one month of workouts you ll be leaner and ready to hit the beach to showcase your physique. Trust us it can be done.

The home body workouts combine strength training timed cardio intervals amrap yoga mobility training and kickboxing for an all in one plan to work up a sweat and build lean muscle and strength.