One Month Workout Plan To Gain Muscle

A variation old school bodybuilders used in the golden era providing stimulation of the entire body in one workout session.

One month workout plan to gain muscle. Barbell bench press x5 x5. Rest 45 seconds between circuit moves in weeks 1 and 2 30 seconds in weeks 3 and 4. A great general rule is to aim for approximately 25 40 reps if you re trying to build muscle. Then do moves 2 3 and 4 as a 3 round circuit.

Gain 10 pounds of muscle workout plan day 1 is for chest and triceps. Rest 1 minute between circuit rounds. The winter bulk up workout plan to gain muscle in 4 weeks use the cold weather to your advantage and start packing on muscle with this aggressive four week workout routine. Dumbbell flye x5 x8.

Day 2 is for legs and glutes. Rest for 60 to 90 seconds between sets to make sure you re fully recovered. 6 week workout program to build muscle please read this before you start. One of the best workouts to gain muscle.

Now that you have your workout plan dialed it s time to think about your nutrition plan. The get muscle workout plan. When you do this exercise for the first time do it with lighter weights. Ez bar biceps curl.

Gain 10 pounds of muscle in just one month. Trust us it can be done. Think you re going to build muscle from 12 reps. Look at it this way.

Close grip barbell bench press x5 x5. Dumbbell overhead triceps extension x5 x8. Also one of the most common exercises at the gym. 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.

What are the best exercises for building each muscle group. Do 3 sets with 10 reps. Also before we get started you can download the pdf for the muscle gain workout plan. 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.

Now if you do 6 sets of 4 instead you re approaching the money zone. Dumbbell incline press x5 x5. If you weigh 180 pounds try to eat 180 grams of protein every day. It is 1 on my best biceps workouts.

This makes it ideal for muscle building. Barbell back squat x5 x5. If you re doing sets of 4 and only do 3 sets you ve done 12 reps total for that exercise. F p 5 5 training routine our modified 5 5 training routine for bodybuilders.

This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training. Jump to the routine. Finish with move 5. Do this low repetition high weights programme for weeks one three five seven and nine.