Workout plans
Prompt
Share a weekly workout plan for a 25-year-old male who has access to a gym. I'm 65kg or 143 lbs currently and want to focus on building muscle.
Of course! This is a great goal for a 25-year-old. At your age and current weight, you have a fantastic potential for building muscle.
This plan is designed around the popular and highly effective **Push/Pull/Legs (PPL)** split. This routine hits all your major muscle groups twice a week, which is ideal for hypertrophy (muscle growth).
### **Guiding Principles for Success**
Before we get to the plan, remember these three rules. They are more important than the specific exercises.
1. **Progressive Overload:** This is the #1 key to muscle growth. Each week, you must aim to do slightly more than the last. This can mean lifting 1-2kg more weight, doing one more rep with the same weight, or doing an extra set. Track your workouts in a notebook or app to ensure you're always progressing.
2. **Form Over Ego:** Never sacrifice good form to lift heavier weight. Bad form leads to injury, which is the fastest way to kill your progress. Watch videos of each exercise to learn the correct technique. If you're unsure, start with a lighter weight.
3. **Nutrition is 80% of the Battle:** You cannot build muscle out of thin air. You are in a "building" phase, which means you need to eat enough food.
* **Calorie Surplus:** You need to eat more calories than you burn. A good starting point is multiplying your body weight in lbs by 16-18. So, 143 lbs * 17 = ~2400 calories. This is a starting point; adjust based on how your weight changes.
* **Protein:** This is crucial. Aim for **1.6 - 2.2 grams of protein per kg of bodyweight**. For you, that's roughly **105-143 grams of protein per day**. Get it from sources like chicken, beef, fish, eggs, dairy, and protein powder.
---
### **The Weekly Workout Schedule**
This is a 6-day plan with one rest day. If this is too much to start, see the "Flexible Alternatives" section below.
* **Day 1:** Push (Chest, Shoulders, Triceps)
* **Day 2:** Pull (Back, Biceps)
* **Day 3:** Legs (Quads, Hamstrings, Glutes, Calves)
* **Day 4:** Rest
* **Day 5:** Push (Chest, Shoulders, Triceps)
* **Day 6:** Pull (Back, Biceps)
* **Day 7:** Legs (Quads, Hamstrings, Glutes, Calves)
**Important Terms:**
* **Sets x Reps:** For example, 3x8-12 means 3 sets of 8 to 12 repetitions.
* **Rest:** The amount of time to rest between sets. Rest longer on heavy compound lifts.
---
### **The Workout Plan**
#### **Day 1 & 5: PUSH (Chest, Shoulders, Triceps)**
| Exercise | Sets x Reps | Rest | Notes |
| ------------------------ | ----------- | --------- | ------------------------------------------------------------------ |
| **Barbell Bench Press** | 3 x 6-8 | 2-3 mins | Your main strength focus. Focus on progressive overload here. |
| **Incline Dumbbell Press** | 3 x 8-12 | 90 secs | Focus on squeezing the chest at the top. Great for the upper chest. |
| **Dumbbell Shoulder Press** | 3 x 8-12 | 90 secs | Keep your back straight. You can do this seated or standing. |
| **Dumbbell Lateral Raises** | 3 x 12-15 | 60 secs | Go lighter. Control the weight, don't use momentum. |
| **Tricep Cable Pushdowns** | 3 x 10-15 | 60 secs | Use a rope or straight bar. Keep elbows tucked at your sides. |
| **Overhead Tricep Extension** | 3 x 10-15 | 60 secs | Use a dumbbell or a cable. Feel the stretch at the bottom. |
#### **Day 2 & 6: PULL (Back, Biceps)**
| Exercise | Sets x Reps | Rest | Notes |
| ---------------------- | ------------- | --------- | ------------------------------------------------------------------ |
| **Pull-Ups / Lat Pulldowns** | 3 x As Many As Possible | 2 mins | If you can't do pull-ups, use an assisted machine or do Lat Pulldowns. |
| **Barbell Bent-Over Rows** | 3 x 6-10 | 2 mins | Keep your back flat. Pull the bar to your lower stomach. |
| **Seated Cable Rows** | 3 x 10-12 | 90 secs | Squeeze your shoulder blades together at the peak of the movement. |
| **Face Pulls** | 3 x 15-20 | 60 secs | Excellent for shoulder health and rear delts. Pull the rope towards your face. |
| **Barbell or Dumbbell Curls** | 3 x 8-12 | 60 secs | The classic bicep mass builder. Don't swing your body. |
| **Hammer Curls** | 3 x 10-15 | 60 secs | Builds the brachialis muscle, making your arms look thicker. |
#### **Day 3 & 7: LEGS (Quads, Hamstrings, Glutes, Calves)**
| Exercise | Sets x Reps | Rest | Notes |
| -------------------------- | ----------- | --------- | --------------------------------------------------------------------- |
| **Barbell Back Squats** | 3 x 6-8 | 2-3 mins | The king of all leg exercises. Go deep (at least parallel). |
| **Romanian Deadlifts (RDLs)** | 3 x 8-12 | 2 mins | Focus on pushing your hips back. Great for hamstrings and glutes. |
| **Leg Press** | 3 x 10-15 | 90 secs | Allows you to safely add a lot of volume to your quads. |
| **Hamstring Curls** | 3 x 12-15 | 60 secs | Isolate the hamstrings. Squeeze at the top of the contraction. |
| **Calf Raises** | 4 x 15-20 | 45 secs | Do these on a machine or a step. Feel the stretch and the squeeze. |
| **(Optional) Core Work:** Choose 1-2 exercises like Planks (3 sets to failure) or Leg Raises (3x15-20).
---
### **Warm-Up and Cool-Down (Do this every session!)**
* **Warm-Up (5-10 minutes):**
* Light Cardio: 5 minutes on the bike, treadmill, or jumping jacks to get your heart rate up.
* Dynamic Stretching: Arm circles, torso twists, leg swings.
* Warm-up Sets: For your first exercise (e.g., Bench Press), do 1-2 sets with a very light weight to prepare the muscles.
* **Cool-Down (5 minutes):**
* Static Stretching: Hold stretches for 20-30 seconds for the muscles you just worked. This helps with flexibility and recovery.
### **Flexible Alternatives**
* **3-Day a Week Plan:** If 6 days is too much, just do the PPL routine once per week:
* Day 1: Push
* Day 2: Rest
* Day 3: Pull
* Day 4: Rest
* Day 5: Legs
* Day 6 & 7: Rest
* **4-Day a Week Plan:** An Upper/Lower split is also fantastic.
* Day 1: Upper Body
* Day 2: Lower Body
* Day 3: Rest
* Day 4: Upper Body
* Day 5: Lower Body
### **Final Words of Advice**
* **Be Patient and Consistent:** You won't look like a bodybuilder in a month. This is a marathon. Take pictures every month to see your progress. The biggest changes will be visible over 3-6 months. Consistency is your superpower.
* **Sleep:** Aim for 7-9 hours of quality sleep per night. This is when your body releases growth hormones and your muscles repair and grow.
* **Hydrate:** Drink plenty of water throughout the day.
You have a solid foundation to build upon. Stick with this plan, eat well, be consistent, and you will see amazing results. Good luckDrag to resize
WEEKLY GYM-BASED HYPERTROPHY PLAN Client: 25-year-old male, 65 kg / 143 lb, healthy, beginner-to-intermediate, goal = gain size & strength. General structure • 5 training days, 2 rest/active-recovery days (ample stimulus + recovery) • Push – Pull – Legs – OFF – Upper (mixed) – Lower (mixed) – OFF • 60-75 min per session, incl. warm-up and cool-down • Main lifts: 3–4 working sets × 4–8 reps (strength-hypertrophy range) • Accessory lifts: 2–4 sets × 8–15 reps (pure hypertrophy) • Progression: add 1 rep or 2.5 kg / 5 lb to one set each week; deload every 5th week MONDAY – PUSH (chest, shoulders, triceps) 1. Bench press (barbell) – 4 × 5-8 2. Overhead press (barbell or DB) – 3 × 6-8 3. Incline DB press – 3 × 8-10 4. Cable fly or pec-deck – 3 × 12-15 5. Lateral raise – 3 × 12-15 6. Dips or cable triceps push-down – 3 × 10-12 Core finisher: plank 3 × 45 s TUESDAY – PULL (back, rear delts, biceps) 1. Deadlift – 3 × 4-6 2. Weighted pull-up or lat pull-down – 4 × 6-10 3. Barbell or chest-supported row – 3 × 6-8 4. Seated cable row (close grip) – 3 × 10-12 5. Face pull – 3 × 12-15 6. EZ-bar curl – 3 × 8-10 7. Hammer curl – 2 × 12-15 WEDNESDAY – LEGS (quad-dominant) 1. Back squat – 4 × 5-8 2. Romanian deadlift – 3 × 6-8 3. Leg press – 3 × 8-12 4. Walking DB lunges – 3 × 10 ea. leg 5. Leg extension – 3 × 12-15 6. Standing calf raise – 4 × 8-12 Optional: hanging knee raise 3 × 15 THURSDAY – REST / ACTIVE RECOVERY • 30 min brisk walk or cycling • 15 min mobility (hips, T-spine, shoulders) • Foam roll tight areas FRIDAY – UPPER (strength + pump supersets) A1. Incline barbell press 4 × 5-8 A2. Barbell bent-over row 4 × 5-8 B1. Flat DB press 3 × 8-10 B2. Neutral-grip pull-down 3 × 8-10 C1. Seated DB shoulder press 3 × 10 C2. Cable rear-delt fly 3 × 12 Arms tri-set: cable curl / rope push-down / lateral raise — 2 rounds, 12-15 reps each SATURDAY – LOWER (posterior & unilateral focus) 1. Front squat or goblet squat – 3 × 6-8 2. Hip thrust – 4 × 8-10 3. Bulgarian split squat – 3 × 8-10 ea. leg 4. Seated leg curl – 3 × 10-12 5. Single-leg calf raise – 3 × 12-15 6. Ab-wheel rollout – 3 × 10-12 SUNDAY – FULL REST Warm-up (every session) • 5-7 min light cardio (rower, bike) • Dynamic movements: leg swings, arm circles, inch-worms (total 5 min) • 1–2 lighter ramp-up sets before each main lift Cool-down • 3-5 min walking or cycling + static stretches for trained muscles Nutrition & recovery (brief but crucial) 1. Calorie surplus ≈ +300 kcal/day (track weight to gain ~0.25–0.5 kg per week). 2. Protein 1.6–2.2 g/kg (105–145 g) spread over 3-5 meals. 3. Fat 0.7–1.0 g/kg (45–65 g). Fill remaining calories with carbs for training fuel. 4. Pre-workout meal: 20-30 g protein + 40-60 g low-fat carbs 60-90 min before. 5. Hydration: ~3 L water daily + electrolytes if you sweat heavily. 6. Sleep 7-9 h; limit alcohol; manage stress. Tracking & progression • Keep a logbook; aim to improve either reps or load each workout. • If a lift stalls for 3 weeks, deload 10% weight and rebuild. • Body-weight check once weekly, same time, same conditions. Adjust calories if gain <0.25 kg/week. Optional additions • Cardio: 2 low-intensity sessions (20 min) on rest days for heart health & appetite. • Supplements: whey protein, creatine monohydrate 5 g/day, vitamin D if deficient. Follow this template for 8–12 weeks, evaluate strength numbers (e.g., squat, bench, pull-up) and scale volume/weights upward as you adapt. Consistency with food, sleep, and progressive overload is what turns this plan into muscle.
Drag to resize
Great goal! Building muscle at 65kg is totally achievable, and consistent effort combined with the right program will get you there. As a 25-year-old male with gym access, you're in a prime position to make significant gains.
This plan focuses on a **4-day Upper/Lower split**, which is excellent for muscle growth (hypertrophy) because it allows you to hit each major muscle group twice a week with adequate volume and recovery.
### Key Principles for Muscle Building:
1. **Progressive Overload:** This is the #1 rule! To build muscle, you must consistently challenge your body. This means trying to lift more weight, do more reps with the same weight, or do more sets over time.
2. **Form Over Weight:** Always prioritize proper form. Lifting too heavy with bad form increases injury risk and reduces muscle activation.
3. **Nutrition:** Crucial! You need to be in a caloric surplus (eating more calories than you burn) and consume ample protein.
4. **Recovery:** Muscles grow when you rest, not when you train. Sleep well (7-9 hours) and take your rest days seriously.
5. **Consistency:** Stick to the plan. Results don't happen overnight.
---
## Weekly Workout Plan: Upper/Lower Split (4 Days)
This plan is designed to hit each major muscle group twice a week.
**Rep Ranges:**
* **Compound Lifts (Squats, Deadlifts, Presses, Rows):** Aim for 4-8 repetitions for strength and muscle density. If you can do more than 8 reps easily, increase the weight.
* **Isolation Lifts (Curls, Extensions, Raises):** Aim for 8-12 repetitions. Focus on controlled movements and feeling the muscle work.
**Sets:** 3-4 sets per exercise (excluding warm-up sets).
**Rest:** 60-90 seconds between sets for hypertrophy. For heavy compound lifts, you can rest up to 2-3 minutes.
---
### **Workout A: Upper Body (Strength Focus)**
* **Warm-up:** 5-10 minutes light cardio (treadmill/bike), followed by dynamic stretches (arm circles, torso twists).
* **Exercises:**
1. **Barbell Bench Press:** 3-4 sets of 4-8 reps (Primary Chest)
2. **Bent-Over Barbell Rows:** 3-4 sets of 4-8 reps (Primary Back Thickness)
3. **Overhead Barbell Press (Standing or Seated):** 3-4 sets of 4-8 reps (Primary Shoulders)
4. **Pull-ups / Lat Pulldowns:** 3 sets to failure (Pull-ups) or 8-12 reps (Lat Pulldowns) (Back Width)
5. **Dumbbell Incline Press:** 3 sets of 8-12 reps (Upper Chest)
6. **Triceps Pushdowns (Rope or Bar):** 3 sets of 10-15 reps (Triceps Isolation)
7. **Barbell Bicep Curls:** 3 sets of 8-12 reps (Biceps Isolation)
* **Cool-down:** Static stretches for chest, back, shoulders, triceps, biceps.
### **Workout B: Lower Body & Core**
* **Warm-up:** 5-10 minutes light cardio, followed by dynamic stretches (leg swings, bodyweight squats, hip circles).
* **Exercises:**
1. **Barbell Squats (Back Squats):** 3-4 sets of 4-8 reps (Quads, Glutes, Hamstrings)
2. **Romanian Deadlifts (RDLs):** 3-4 sets of 6-10 reps (Hamstrings, Glutes, Lower Back)
3. **Leg Press:** 3 sets of 8-12 reps (Quads, Glutes)
4. **Lying/Seated Hamstring Curls:** 3 sets of 10-15 reps (Hamstrings Isolation)
5. **Leg Extensions:** 3 sets of 10-15 reps (Quads Isolation)
6. **Standing Calf Raises:** 3 sets of 15-20 reps (Calves)
7. **Plank:** 3 sets, hold for 45-60 seconds (Core)
8. **Hanging Leg Raises:** 3 sets of 10-15 reps (Lower Abs)
* **Cool-down:** Static stretches for quads, hamstrings, glutes, calves.
### **Workout C: Upper Body (Hypertrophy Focus)**
* **Warm-up:** As per Workout A.
* **Exercises:**
1. **Dumbbell Bench Press (Flat or Slight Incline):** 3-4 sets of 8-12 reps (Chest)
2. **Seated Cable Rows (Close Grip or Wide Grip):** 3-4 sets of 8-12 reps (Back Thickness)
3. **Seated Dumbbell Shoulder Press:** 3-4 sets of 8-12 reps (Shoulders)
4. **Face Pulls:** 3 sets of 12-15 reps (Rear Delts & Upper Back)
5. **Dumbbell Lateral Raises:** 3 sets of 12-15 reps (Side Delts)
6. **Overhead Dumbbell Triceps Extension:** 3 sets of 10-15 reps (Triceps Isolation)
7. **Hammer Curls (Dumbbells):** 3 sets of 10-15 reps (Biceps & Forearms)
* **Cool-down:** As per Workout A.
### **Workout D: Lower Body & Core (Hypertrophy Focus)**
* **Warm-up:** As per Workout B.
* **Exercises:**
1. **Goblet Squats / Dumbbell Lunges:** 3-4 sets of 10-15 reps per leg (Quads, Glutes)
2. **Glute-Ham Raise / Hyperextensions:** 3 sets of 10-15 reps (Hamstrings, Glutes, Lower Back)
3. **Bulgarian Split Squats:** 3 sets of 8-12 reps per leg (Quads, Glutes, Stability)
* *(Alternative if balance is an issue: More Leg Press or Smith Machine Squats)*
4. **Seated Calf Raises:** 3 sets of 15-20 reps (Calves)
5. **Cable Pull-Throughs:** 3 sets of 12-15 reps (Glutes, Hamstrings)
6. **Ab Roll-out (Wheel or Bar):** 3 sets of 10-15 reps (Core)
7. **Russian Twists (with weight):** 3 sets of 15-20 reps per side (Obliques, Core)
* **Cool-down:** As per Workout B.
---
### Weekly Schedule Example:
* **Monday:** Workout A (Upper Body - Strength)
* **Tuesday:** Workout B (Lower Body & Core)
* **Wednesday:** Rest / Active Recovery (light cardio, stretching)
* **Thursday:** Workout C (Upper Body - Hypertrophy)
* **Friday:** Workout D (Lower Body & Core - Hypertrophy)
* **Saturday:** Rest / Active Recovery
* **Sunday:** Rest
---
### Important Considerations:
1. **Tracking Progress:** Get a notebook or use an app to log your workouts (exercises, sets, reps, weight). This is essential for progressive overload. Aim to be slightly better than your last workout (more weight, more reps, better form).
2. **Nutrition for Muscle Gain:**
* **Caloric Surplus:** As a 65kg male looking to gain muscle, you'll likely need to consume around **2500-3000 calories per day**, but this can vary. Start at 2500 and adjust based on your weight gain (aim for 0.25-0.5 kg / 0.5-1 lb gain per week).
* **Protein:** Aim for 1.6-2.2 grams of protein per kg of body weight (approx. 100-145g for you). Prioritize lean meats, poultry, fish, eggs, dairy, legumes, and protein supplements if needed.
* **Carbohydrates:** Your primary energy source for workouts. Include whole grains, fruits, vegetables, rice, oats, and potatoes.
* **Healthy Fats:** Important for hormones and overall health. Include avocados, nuts, seeds, olive oil.
* **Hydration:** Drink plenty of water throughout the day.
3. **Listen to Your Body:** If you're excessively sore or feel pain (not just muscle fatigue), take extra rest or adjust the next workout. Don't push through actual pain.
4. **Sleep:** Aim for 7-9 hours of quality sleep per night. This is when your muscles repair and grow.
5. **Consistency and Patience:** Muscle building is a marathon, not a sprint. Results take time and consistent effort in both the gym and kitchen. Don't get discouraged if progress isn't linear.
6. **Warm-up & Cool-down:** Never skip these. They prepare your body for exercise and aid in recovery.
7. **Flexibility:** Feel free to swap exercises if your gym doesn't have a specific machine, or if you find another exercise works better for you. The key is to hit the same muscle groups effectively.
Good luck on your muscle-building journey! Stay consistent, eat well, and enjoy the process.Drag to resize
Below is a weekly workout plan tailored for a 25-year-old male weighing 65kg (143 lbs) with the goal of building muscle (hypertrophy). This plan assumes you have access to a gym with standard equipment like barbells, dumbbells, machines, and cardio equipment. The focus is on progressive overload, compound lifts, and adequate rest for recovery. Since you're aiming to build muscle, ensure you're eating in a caloric surplus with a high-protein diet (around 1.6–2.2g of protein per kg of body weight, or about 104–143g daily for your weight) and getting 7–9 hours of sleep per night. ### Assumptions & Guidelines - **Experience Level**: This plan is for someone with beginner to intermediate lifting experience. If you're new to lifting, prioritize form over weight and consider working with a trainer initially. - **Frequency**: 5 days per week, focusing on a Push/Pull/Legs (PPL) split with 2 rest days for recovery. - **Progressive Overload**: Gradually increase weight or reps over weeks to challenge your muscles. - **Warm-Up**: Before each session, do 5–10 minutes of light cardio (e.g., treadmill walking) and dynamic stretches. Perform 1–2 light sets of the first exercise to warm up the target muscles. - **Cool-Down**: End each session with 5 minutes of static stretching for the worked muscles. - **Rest Between Sets**: 60–90 seconds for smaller muscle groups (arms, calves); 2–3 minutes for big lifts (squats, deadlifts, bench press). - **Reps & Sets**: Focus on 8–12 reps per set for hypertrophy, with 3–5 sets per exercise. - **Equipment**: Utilizes gym equipment like barbells, dumbbells, and machines. ### Weekly Workout Plan #### Day 1: Push (Chest, Shoulders, Triceps) - **Flat Barbell Bench Press**: 4 sets of 8–12 reps - **Incline Dumbbell Press**: 3 sets of 8–12 reps - **Cable Chest Flyes**: 3 sets of 10–12 reps - **Overhead Dumbbell Shoulder Press**: 3 sets of 8–12 reps - **Lateral Raises (Dumbbell or Cable)**: 3 sets of 12–15 reps - **Tricep Dips (Machine or Bodyweight)**: 3 sets of 10–12 reps - **Cable Tricep Pushdowns**: 3 sets of 12–15 reps **Notes**: Focus on controlled tempo during chest exercises to maximize time under tension. Keep shoulders retracted during presses to avoid injury. #### Day 2: Pull (Back, Biceps, Rear Delts) - **Deadlifts (Conventional or Sumo)**: 4 sets of 6–8 reps - **Lat Pulldown (Wide Grip)**: 3 sets of 8–12 reps - **Seated Cable Row**: 3 sets of 8–12 reps - **Dumbbell Reverse Flyes (Rear Delts)**: 3 sets of 12–15 reps - **Barbell or Dumbbell Bicep Curls**: 3 sets of 10–12 reps - **Hammer Curls (Dumbbells)**: 3 sets of 12–15 reps **Notes**: Keep your core braced during deadlifts to protect your lower back. Pull with your elbows during back exercises to engage the lats. #### Day 3: Legs & Core - **Barbell Back Squat**: 4 sets of 8–10 reps - **Romanian Deadlift (Hamstrings Focus)**: 3 sets of 8–12 reps - **Leg Press (Machine)**: 3 sets of 10–12 reps - **Walking Lunges (Dumbbells)**: 3 sets of 10–12 reps per leg - **Standing Calf Raises (Machine)**: 3 sets of 15–20 reps - **Plank (Core)**: 3 sets of 30–60 seconds - **Hanging Leg Raises (Core)**: 3 sets of 12–15 reps **Notes**: Maintain proper squat depth (knees at least parallel to the ground if mobility allows). Use lighter weights for lunges to ensure balance. #### Day 4: Rest or Active Recovery - **Option 1**: Complete rest to allow muscle recovery. - **Option 2**: Light activity like walking, yoga, or stretching for 20–30 minutes. Avoid intense exercise. #### Day 5: Push (Chest, Shoulders, Triceps) - **Incline Barbell Bench Press**: 4 sets of 8–12 reps - **Flat Dumbbell Bench Press**: 3 sets of 8–12 reps - **Pec Deck Machine (Chest Flyes)**: 3 sets of 10–12 reps - **Arnold Press (Dumbbell)**: 3 sets of 8–12 reps - **Front Raises (Dumbbell or Cable)**: 3 sets of 12–15 reps - **Overhead Tricep Extension (Dumbbell or Cable)**: 3 sets of 10–12 reps - **Close-Grip Bench Press**: 3 sets of 10–12 reps **Notes**: Vary the angle of presses to hit different parts of the chest. Keep elbows tucked during tricep exercises to minimize shoulder strain. #### Day 6: Pull (Back, Biceps, Rear Delts) - **Pull-Ups or Assisted Pull-Ups**: 4 sets of 6–10 reps - **Bent-Over Barbell Row**: 3 sets of 8–12 reps - **T-Bar Row (Machine or Landmine)**: 3 sets of 8–12 reps - **Face Pulls (Cable, Rear Delts)**: 3 sets of 12–15 reps - **Preacher Curls (Barbell or Machine)**: 3 sets of 10–12 reps - **Concentration Curls (Dumbbell)**: 3 sets of 12–15 reps **Notes**: If pull-ups are too hard, use resistance bands or a machine for assistance. Maintain a neutral spine during rows. #### Day 7: Rest or Active Recovery - Same as Day 4. Prioritize rest or light movement to prepare for the next week. ### Additional Tips for Muscle Building 1. **Nutrition**: Aim for a caloric surplus of 250–500 calories above your maintenance level (use a TDEE calculator to estimate). Focus on lean proteins (chicken, fish, eggs, whey), complex carbs (rice, oats, potatoes), and healthy fats (avocado, nuts, olive oil). Eat 4–5 meals or snacks daily to fuel growth. 2. **Supplements (Optional)**: Consider whey protein for convenience, creatine monohydrate (5g daily) for strength gains, and a multivitamin if your diet lacks micronutrients. 3. **Progression**: Track your lifts in a notebook or app. Aim to increase weight by 2.5–5 lbs or add 1–2 reps every 1–2 weeks. If you stall, deload (reduce weight by 10–20% for a week) to recover. 4. **Form First**: Poor technique can lead to injury. Watch tutorial videos or ask gym staff for guidance on complex lifts like squats and deadlifts. 5. **Recovery**: Muscles grow during rest, not in the gym. Avoid overtraining by sticking to the rest days and listening to your body for signs of fatigue. ### Sample Weekly Schedule - **Monday**: Push (Day 1) - **Tuesday**: Pull (Day 2) - **Wednesday**: Legs & Core (Day 3) - **Thursday**: Rest/Active Recovery (Day 4) - **Friday**: Push (Day 5) - **Saturday**: Pull (Day 6) - **Sunday**: Rest/Active Recovery (Day 7) This plan balances volume (sets/reps) and intensity to promote muscle growth while allowing recovery. After 6–8 weeks, consider adjusting exercises or rep ranges (e.g., 6–8 reps for strength focus) to avoid plateaus. If you experience joint pain or excessive soreness, reduce volume or consult a professional. How does this look for your goals? Let me know if you’d like adjustments (e.g., fewer days, specific focuses, or injury considerations)!
Drag to resize
Okay, here's a weekly workout plan designed for a 25-year-old male, 65kg (143lbs), aiming to build muscle. This is a good starting point, and we'll talk about progression and important notes afterward. This plan assumes you're relatively new to consistent weightlifting (less than 6 months consistent experience). If you've lifted before, you might need to adjust weights.
**Important Considerations BEFORE Starting:**
* **Warm-up (5-10 minutes before EVERY workout):** Dynamic stretching like arm circles, leg swings, torso twists, and light cardio (jogging in place, jumping jacks). THIS IS CRUCIAL.
* **Cool-down (5-10 minutes after EVERY workout):** Static stretching, holding stretches for 20-30 seconds. Focus on the muscles you worked.
* **Nutrition:** You *must* eat enough protein (around 1.6-2.2 grams per kg of body weight – so roughly 104-143g per day) to build muscle. Ensure you're in a slight caloric surplus (200-300 calories above maintenance) to provide fuel for muscle growth. Focus on whole, unprocessed foods.
* **Sleep:** Aim for 7-9 hours of quality sleep per night. Muscle recovery happens during sleep.
* **Form over Weight:** Prioritize correct technique. Bad form leads to injury. Watch videos, ask for help from gym staff if needed, and start with lighter weights to master the movement.
* **Listen to Your Body:** Don't push through pain. Rest when you need to. Soreness is normal, pain is not.
* **Progressive Overload:** *This is the key to muscle growth*. Each week, try to:
* Increase the weight.
* Increase the reps.
* Increase the sets.
* Decrease rest time between sets (once form is solid).
**The Workout Plan:**
This is a 4-day split. This generally works well for beginners and allows adequate recovery. The days are suggestions; adjust to fit your schedule, but try to keep at least one rest day between lifting days.
**Day 1: Upper Body – Push (Chest, Shoulders, Triceps)**
* **Bench Press:** 3 sets of 8-12 reps
* **Incline Dumbbell Press:** 3 sets of 8-12 reps
* **Overhead Press (Dumbbell or Barbell):** 3 sets of 8-12 reps
* **Lateral Raises:** 3 sets of 12-15 reps
* **Triceps Pushdowns (Cable or Band):** 3 sets of 10-15 reps
* **Close-Grip Bench Press:** 3 sets of 8-12 reps (Be careful with form!)
**Day 2: Lower Body (Quads, Hamstrings, Calves)**
* **Squats (Barbell or Goblet Squat):** 3 sets of 8-12 reps
* **Romanian Deadlifts (RDLs):** 3 sets of 10-15 reps
* **Leg Press:** 3 sets of 12-15 reps
* **Leg Extensions:** 3 sets of 12-15 reps
* **Hamstring Curls:** 3 sets of 12-15 reps
* **Calf Raises (Standing or Seated):** 4 sets of 15-20 reps
**Day 3: Rest or Active Recovery**
* **Rest:** Complete rest. Allow your body to recover.
* **Active Recovery (Optional):** Light cardio like walking, swimming, or cycling for 30-45 minutes. Focus on low intensity.
**Day 4: Upper Body – Pull (Back, Biceps)**
* **Pull-ups (Assisted if needed):** 3 sets of as many reps as possible (AMRAP) *If you can't do pull-ups, use the assisted pull-up machine or Lat Pulldowns.*
* **Barbell Rows:** 3 sets of 8-12 reps
* **Lat Pulldowns:** 3 sets of 10-15 reps
* **Face Pulls:** 3 sets of 15-20 reps (important for shoulder health)
* **Bicep Curls (Dumbbell or Barbell):** 3 sets of 10-15 reps
* **Hammer Curls:** 3 sets of 10-15 reps
**Day 5: Full Body/Core**
* **Deadlifts:** 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep (Focus on perfecting form – this is VERY important)
* **Overhead Press:** 3 sets of 8-12 reps
* **Dumbbell Rows:** 3 sets of 10-15 reps per side
* **Plank:** 3 sets, holding for as long as possible with good form
* **Crunches or Russian Twists:** 3 sets of 15-20 reps
* **Hanging Leg Raises (or lying leg raises):** 3 sets of 10-15 reps
**Day 6 & 7: Rest**
* Complete rest and recovery. Consider light stretching or active recovery if desired.
**Important Notes and Progression:**
* **Starting Weights:** Choose weights that allow you to complete the prescribed sets and reps with good form, leaving 1-2 reps "in the tank" at the end of each set. You should feel challenged, but not completely exhausted.
* **Rest Times:** 60-90 seconds between sets for compound exercises (squats, bench press, deadlifts, rows). 45-60 seconds between sets for isolation exercises (bicep curls, lateral raises).
* **Progression:** After each workout, log your weights and reps. The goal is to *gradually* increase the weight or reps each week.
* **Example:** If you bench pressed 50kg for 3 sets of 8 reps this week, next week try for 50kg for 3 sets of 9 reps. If you can't get 9 reps, stay at 8 and try to increase the weight slightly the following week (e.g., 52.5kg for 8 reps).
* **Deload Week (Every 6-8 weeks):** Reduce your weight by 40-50% and do the same sets and reps. This allows your body to fully recover and prevents plateaus.
* **Form Check:** Every few weeks, film yourself performing the key exercises and compare your form to videos of proper technique. Consider asking a trainer for a form check.
* **Variation:** After 8-12 weeks, consider switching up some exercises to keep things interesting and continue challenging your muscles. Swap out variations of exercises (e.g., switch from barbell bench press to dumbbell bench press).
**Disclaimer:** I am an AI chatbot and cannot provide medical or fitness advice. This workout plan is a general guideline and should be adapted to your individual needs and abilities. Consult with a physician or qualified fitness professional before starting any new exercise program. They can help you assess your fitness level and create a plan that is safe and effective for you.Drag to resize
Absolutely! To build muscle (hypertrophy), you’ll want a program that emphasizes progressive overload, compound lifts, and adequate recovery. Given your age and access to a gym, here’s a **classic 5-day split** balanced for muscle gain. This assumes you know proper form; if not, consider guidance from a trainer. ### Key Principles - **Reps/Sets:** Focus on 3–4 sets of 8–12 reps for most exercises. - **Rest:** 60–90 seconds between sets. - **Progress:** Gradually increase weights or reps every week. - **Nutrition:** Ensure a caloric surplus with enough protein (1.6–2g/kg body weight). - **Sleep:** Aim for 7–9 hours nightly. --- ## Weekly Workout Plan ### Day 1: Chest & Triceps - **Barbell Bench Press:** 4 × 8–10 - **Incline Dumbbell Press:** 3 × 8–12 - **Chest Fly (Cable or Dumbbell):** 3 × 10–12 - **Triceps Dips or Pushdowns:** 3 × 10–12 - **Overhead Triceps Extension:** 3 × 10–12 --- ### Day 2: Back & Biceps - **Pull-ups or Lat Pulldowns:** 4 × 8–10 - **Barbell Row or Seated Row:** 4 × 8–12 - **Single-Arm Dumbbell Row:** 3 × 10–12 - **Barbell or Dumbbell Curl:** 3 × 10–12 - **Hammer Curl:** 3 × 10–12 --- ### Day 3: Legs & Abs - **Barbell Back Squat:** 4 × 8–10 - **Leg Press or Lunges:** 3 × 10–12 - **Romanian Deadlift:** 3 × 8–12 - **Leg Curl:** 3 × 10–12 - **Calf Raise:** 3 × 12–15 - **Ab Circuit:** (planks, hanging knee raise, cable crunch) 3 × 12–15 --- ### Day 4: Shoulders & Traps - **Overhead Barbell Press:** 4 × 8–10 - **Lateral Raises:** 3 × 12–15 - **Rear Delt Fly:** 3 × 12–15 - **Face Pulls:** 3 × 12–15 - **Barbell or Dumbbell Shrugs:** 3 × 10–15 --- ### Day 5: Upper Body Mix & Arms - **Incline Bench Press or Weighted Push-up:** 4 × 8–12 - **Pull-ups or Chin-ups:** 3 × 8–10 - **Seated Row or T-bar Row:** 3 × 8–12 - **Skullcrushers:** 3 × 10–12 - **Preacher Curl:** 3 × 10–12 - **Rope Pushdown OR Cable Curl:** 2 × 12–15 (burnout) --- ### Day 6: Rest or Active Recovery - **Light Cardio:** 20–30 min walking/biking - **Stretching / Mobility Work** --- ### Day 7: Rest --- ## Tips - **Warm up** before workouts (5–10 mins cardio, dynamic stretching). - Stay hydrated. - Prioritize **progressive overload** (add weight, reps, or sets weekly). - Track your workouts and nutrition for accountability. - Adjust volume or exercises as needed for recovery or preference. If you want to condense to 4 days, you can combine shoulders with chest or back, or move to an upper/lower split. Let me know if you’d like a different schedule or more dietary guidance!
Drag to resize
Here’s a **5-day gym-based workout plan** tailored for a 25-year-old male (65kg/143 lbs) focused on **muscle hypertrophy** (building muscle). The plan includes progressive overload, compound lifts, and isolation exercises for balanced muscle growth. Rest for **60-90 seconds** between sets unless specified otherwise. --- ### **Monday: Chest & Triceps** 1. **Barbell Bench Press** – 4 sets of 8-10 reps 2. **Incline Dumbbell Press** – 3 sets of 10-12 reps 3. **Chest-Supported Row** (for upper back, assists bench press) – 3 sets of 10-12 reps 4. **Cable Flyes** – 3 sets of 12-15 reps 5. **Tricep Dips** (weighted if possible) – 3 sets of 10-12 reps 6. **Skull Crushers** (EZ bar) – 3 sets of 10-12 reps 7. **Tricep Pushdowns** – 3 sets of 12-15 reps --- ### **Tuesday: Back & Biceps** 1. **Pull-Ups** (weighted if possible) – 4 sets of 8-10 reps 2. **Barbell Bent-Over Rows** – 4 sets of 8-10 reps 3. **Lat Pulldown** – 3 sets of 10-12 reps 4. **T-Bar or Seal Rows** – 3 sets of 10-12 reps 5. **Barbell Bicep Curls** – 3 sets of 10-12 reps 6. **Incline Dumbbell Curls** – 3 sets of 12-15 reps 7. **Hammer Curls** – 3 sets of 12-15 reps --- ### **Wednesday: Rest or Active Recovery** - Light cardio (e.g., walking, cycling) or stretching/yoga to aid recovery. --- ### **Thursday: Legs (Quads, Hamstrings, Glutes)** 1. **Barbell Back Squats** – 4 sets of 8-10 reps 2. **Romanian Deadlifts** – 4 sets of 8-10 reps 3. **Leg Press** – 3 sets of 10-12 reps 4. **Walking Lunges** (dumbbells or bodyweight) – 3 sets of 12 steps per leg 5. **Leg Extensions** – 3 sets of 12-15 reps 6. **Hamstring Curls** (machine or lying) – 3 sets of 12-15 reps 7. **Calf Raises** – 4 sets of 15-20 reps --- ### **Friday: Shoulders & Abs** 1. **Barbell Overhead Press** – 4 sets of 8-10 reps 2. **Lateral Raises** – 3 sets of 12-15 reps 3. **Front Raises** – 3 sets of 12-15 reps 4. **Rear Delt Flyes** (cable or dumbbell) – 3 sets of 12-15 reps 5. **Face Pulls** – 3 sets of 12-15 reps 6. **Hanging Leg Raises** – 3 sets of 12-15 reps 7. **Plank** – 3 sets of 60 seconds 8. **Russian Twists** – 3 sets of 20 reps (10 per side) --- ### **Saturday: Full Body or Weak Points** Focus on exercises where you feel weak or want extra volume: - **Deadlifts** – 3 sets of 6-8 reps - **Pull-Ups** – 3 sets of 8-10 reps - **Dumbbell Bench Press** – 3 sets of 10-12 reps - **Leg Press** – 3 sets of 10-12 reps - **Bicep Curls** – 3 sets of 12-15 reps - **Tricep Pushdowns** – 3 sets of 12-15 reps --- ### **Sunday: Rest** - Full recovery day. Focus on sleep, hydration, and nutrition. --- ### **Additional Tips for Muscle Growth:** 1. **Progressive Overload**: Gradually increase weight or reps each week. 2. **Nutrition**: Aim for a **calorie surplus** (eat more than you burn). Focus on **protein** (1.6-2.2g per kg of body weight), carbs, and healthy fats. 3. **Sleep**: Get 7-9 hours of quality sleep per night for optimal recovery. 4. **Supplements**: Consider whey protein, creatine, and multivitamins to support muscle growth. 5. **Form**: Prioritize proper form over heavy weights to avoid injury. Stick to this plan consistently for 8-12 weeks, track your progress, and adjust as needed. Good luck! 💪
Drag to resize
Here’s a **5-day split workout plan** designed for muscle hypertrophy (muscle growth) for a 25-year-old male with gym access. This plan balances compound lifts for strength and isolation exercises for muscle definition. ### **Workout Plan Overview** - **Goal:** Muscle growth (hypertrophy) - **Frequency:** 5 days/week (2 rest days) - **Rep Range:** 8-12 reps (3-4 sets per exercise) - **Rest Between Sets:** 60-90 sec (compound lifts), 45-60 sec (isolation) - **Progressive Overload:** Gradually increase weight or reps weekly --- ### **Day 1: Chest & Triceps** **1. Flat Barbell Bench Press** – 4x8-12 **2. Incline Dumbbell Press** – 3x10-12 **3. Chest Dips (Weighted if possible)** – 3x8-10 **4. Cable Flys (High-to-Low)** – 3x12-15 **5. Skull Crushers (EZ Bar)** – 3x10-12 **6. Triceps Rope Pushdown** – 3x12-15 --- ### **Day 2: Back & Biceps** **1. Pull-Ups (Weighted if possible)** – 4x8-10 **2. Barbell Deadlifts** – 4x5-8 (strength focus) **3. Bent-Over Barbell Rows** – 3x8-12 **4. Lat Pulldown (Wide Grip)** – 3x10-12 **5. Seated Cable Row** – 3x12-15 **6. Barbell Curls** – 3x10-12 **7. Hammer Curls** – 3x12-15 --- ### **Day 3: Legs** **1. Barbell Back Squats** – 4x8-12 **2. Romanian Deadlifts** – 3x10-12 **3. Leg Press** – 3x12-15 **4. Bulgarian Split Squats** – 3x10-12 (each leg) **5. Seated Calf Raises** – 4x15-20 **6. Standing Calf Raises** – 4x15-20 --- ### **Day 4: Shoulders & Abs** **1. Overhead Barbell Press (Standing)** – 4x8-12 **2. Dumbbell Lateral Raises** – 3x12-15 **3. Face Pulls (Cable)** – 3x12-15 **4. Rear Delt Fly (Machine or Dumbbells)** – 3x12-15 **5. Hanging Leg Raises** – 3x12-15 **6. Cable Crunches** – 3x15-20 --- ### **Day 5: Arms & Core (Optional)** **1. Close-Grip Bench Press** – 3x8-12 **2. Preacher Curl (EZ Bar)** – 3x10-12 **3. Overhead Triceps Extension (Dumbbell)** – 3x12-15 **4. Reverse Curls (EZ Bar)** – 3x12-15 **5. Plank (Weighted)** – 3x45-60 sec **6. Russian Twists (Weighted)** – 3x20 (each side) --- ### **Rest Days:** - **Day 6 & 7:** Active recovery (light cardio, stretching, mobility work) --- ### **Nutrition & Recovery Tips for Muscle Growth:** ✔ **Protein Intake:** ~1.6-2.2g per kg of bodyweight (~105-145g/day) ✔ **Caloric Surplus:** Aim for +250-500 kcal above maintenance ✔ **Sleep:** 7-9 hours per night for optimal recovery ✔ **Hydration:** 3-4L of water daily --- ### **Progression Strategy:** - Increase weight **gradually** (2.5-5kg per month on compound lifts) - Track workouts to ensure progressive overload - Deload every 6-8 weeks if needed Would you like any modifications based on your preferences (e.g., more volume, different exercises)?
Drag to resize
Here’s a sample 7-day “Upper/Lower” split that’s easy to follow, hits each muscle group twice a week, and leaves you plenty of time to recover. Adjust weights so that the last 1–2 reps of each set are challenging, and aim to add a little more weight or 1–2 extra reps each week. Weekly schedule • Monday – Upper A • Tuesday – Lower A • Wednesday – Rest or light cardio + mobility • Thursday – Upper B • Friday – Lower B • Saturday – Active recovery (light cardio, stretching, foam-roll) • Sunday – Rest Warm-up: 5–10 min light cardio + dynamic stretches, plus 1–2 warm-up sets before your first heavy lift. — Monday: Upper A 1. Barbell Bench Press • 4 sets × 6–8 reps, 90–120 s rest 2. Bent-Over Barbell Row • 4 × 6–8, 90–120 s 3. Incline Dumbbell Press • 3 × 8–10, 60–90 s 4. Lat Pulldown (or Pull-ups) • 3 × 8–10, 60–90 s 5. Dumbbell Lateral Raises • 3 × 12–15, 45–60 s 6. Triceps Pushdown (cable) • 3 × 10–12, 45–60 s 7. Dumbbell Curl (any variation) • 3 × 10–12, 45–60 s — Tuesday: Lower A 1. Back Squat • 4 × 6–8, 90–120 s 2. Romanian Deadlift • 3 × 8–10, 90 s 3. Leg Press • 3 × 10–12, 60–90 s 4. Lying Leg Curl • 3 × 10–12, 60 s 5. Standing Calf Raise • 4 × 12–15, 45–60 s 6. Hanging Leg Raise (or lying crunch) • 3 × 12–15, 45 s — Thursday: Upper B 1. Overhead Press (barbell or dumbbell) • 4 × 6–8, 90–120 s 2. Seated Cable Row (or T-bar row) • 4 × 6–8, 90 s 3. Flat Dumbbell Press • 3 × 8–10, 60–90 s 4. Face Pulls • 3 × 12–15, 45–60 s 5. Skull Crushers (EZ-bar or dumbbell) • 3 × 10–12, 45–60 s 6. Hammer Curls • 3 × 10–12, 45 s — Friday: Lower B 1. Deadlift (conventional or trap-bar) • 3 × 5, 120 s 2. Front Squat (or Hack Squat) • 3 × 8–10, 90 s 3. Bulgarian Split Squat • 3 × 8–10 each leg, 60–90 s 4. Leg Extension • 3 × 12–15, 45–60 s 5. Seated Calf Raise • 4 × 12–15, 45–60 s 6. Plank • 3 × 45–60 s — Recovery & Nutrition Tips • Progressive Overload: Aim to increase weight or reps each week by a small margin. • Rest: Get 7–9 hours sleep; full rest days are as important as training days. • Nutrition: – Eat a 300–500 kcal daily surplus. – Protein ~2.0 g per kg bodyweight (~130 g/day). – Carbs around workouts for energy. – Healthy fats (avocado, nuts, olive oil) for hormones. • Hydration: ~2.5–3 L water per day. • Mobility: Spend 5–10 min on foam-rolling or stretching on rest days to aid recovery. After 6–8 weeks, you can switch some exercises (e.g. swap bench press for dumbbell press, front squat for goblet squat) or shift to a 5-day Push/Pull/Legs routine for further variety and stimulus. Good luck!
Drag to resize
Congratulations on taking the first step towards your fitness journey! As a 25-year-old male, you're in a great position to build muscle and achieve your goals. Given your current weight of 65kg/143lbs, we'll focus on a calorie-surplus diet and a workout plan that targets muscle growth. Here's a weekly workout plan tailored to your needs: **Before we begin:** 1. **Consult a doctor**: Make sure you're healthy enough for regular exercise and weightlifting. 2. **Set a calorie-surplus diet**: Aim to consume 250-500 calories more than your maintenance level to support muscle growth. Eat protein-rich foods, complex carbs, and healthy fats. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily. 3. **Rest and recovery**: Ensure you get 7-9 hours of sleep each night and take rest days as scheduled. **Weekly Workout Plan:** To build muscle, you'll focus on resistance training exercises that work multiple muscle groups at once. We'll use a split routine, targeting different muscle groups each day. **Day 1: Chest and Triceps** 1. Barbell Bench Press (3 sets of 8-12 reps) 2. Incline Dumbbell Press (3 sets of 10-15 reps) 3. Cable Fly (3 sets of 12-15 reps) 4. Tricep Pushdown (3 sets of 10-12 reps) 5. Tricep Dips (3 sets of 12-15 reps) 6. Overhead Dumbbell Extension (3 sets of 12-15 reps) **Day 2: Back and Biceps** 1. Pull-ups or Lat Pulldowns (3 sets of 8-12 reps) 2. Barbell Rows (3 sets of 8-12 reps) 3. Seated Cable Rows (3 sets of 10-12 reps) 4. Dumbbell Bicep Curls (3 sets of 10-12 reps) 5. Hammer Curls (3 sets of 10-12 reps) 6. Preacher Curls (3 sets of 10-12 reps) **Day 3: Legs** 1. Squats (3 sets of 8-12 reps) 2. Leg Press (3 sets of 10-12 reps) 3. Lunges (3 sets of 10-12 reps per leg) 4. Leg Extensions (3 sets of 12-15 reps) 5. Leg Curls (3 sets of 10-12 reps) 6. Calf Raises (3 sets of 12-15 reps) **Day 4: Shoulders and Abs** 1. Standing Military Press (3 sets of 8-12 reps) 2. Seated Dumbbell Shoulder Press (3 sets of 10-12 reps) 3. Lateral Raises (3 sets of 12-15 reps) 4. Rear Delt Fly (3 sets of 12-15 reps) 5. Plank (3 sets of 30-60 seconds) 6. Russian Twists (3 sets of 10-12 reps) **Day 5: Chest and Triceps (repeat Day 1)** **Day 6 and 7: Rest** **Progressive Overload:** To build muscle, it's essential to challenge yourself and increase the weight or reps over time. Aim to: * Increase the weight by 2.5-5kg/5.5-11lbs every two weeks, or as soon as you feel you can lift more. * Increase the number of reps by 2-3 every two weeks, or as soon as you feel you can do more. **Additional Tips:** * Warm up with 5-10 minutes of cardio and dynamic stretching before each workout. * Rest for 60-90 seconds between sets, and 120-180 seconds between exercises. * Adjust the weights and reps based on your fitness level and comfort. * Stay hydrated and fuel your body with a balanced diet.
Drag to resize
Here's a **5-day weekly workout plan** tailored for a 25-year-old male aiming to build muscle (hypertrophy). This plan balances compound lifts (which are most effective for muscle growth) with isolation work and includes rest days for recovery. Adjust weights and intensity based on your fitness level and gradually increase as you progress. --- ### **Weekly Workout Plan (5 Days)** **Goal:** Hypertrophy (muscle building) **Frequency:** 5 days/week (2-3 days of rest/active recovery) **Principle:** Focus on compound movements, moderate to high volume (3–4 sets per exercise), and progressive overload. --- ### **Day 1: Upper Body Push (Chest, Shoulders, Triceps)** **Exercises:** 1. **Barbell Bench Press** – 4 sets of 8–12 reps 2. **Dumbbell Press (Incline or Flat)** – 3 sets of 10–15 reps 3. **Push-Ups** – 3 sets of 15–30 reps (adjust difficulty with variations) 4. **Dumbbell Shoulder Press** – 3 sets of 8–12 reps 5. **Lateral Raises** – 2 sets of 12–15 reps 6. **Tricep Dips (Machine or parallel bars)** – 3 sets of 10–15 reps 7. **Cable Tricep Pushdown** – 2–3 sets of 12–15 reps **Warm-Up:** Start with light weights (e.g., 10–15 reps) for each compound lift. **Cool-Down:** Stretch chest, shoulders, and triceps. --- ### **Day 2: Upper Body Pull (Back, Biceps)** **Exercises:** 1. **Pull-Ups or Assisted Pull-Ups** – 4 sets of 6–10 reps 2. **Barbell Rows** – 4 sets of 8–12 reps 3. **Lat Pulldown** – 3 sets of 10–15 reps 4. **Bent-Over Dumbbell Rows** – 3 sets of 10–15 reps 5. **Dumbbell Biceps Curls** – 3 sets of 10–12 reps 6. **Preacher Curls** – 2 sets of 12–15 reps 7. **Face Pulls (Cable)** – 2 sets of 12–15 reps **Warm-Up:** 10–15 reps on a light cable or lat pulldown machine. **Cool-Down:** Stretch back, biceps, and shoulders. --- ### **Day 3: Lower Body (Quads, Hamstrings, Glutes)** **Exercises:** 1. **Barbell Squats** – 4 sets of 8–12 reps 2. **Deadlifts** – 3–4 sets of 5–8 reps (start with lighter weights if you're a beginner!) 3. **Leg Press** – 3 sets of 10–15 reps 4. **Lunges (Bodyweight or Dumbbell)** – 3 sets of 12–15 reps per leg 5. **Romanian Deadlifts** – 3 sets of 10–12 reps 6. **Calf Raises** – 3 sets of 15–20 reps 7. **Glute Bridges** – 3 sets of 15–20 reps **Warm-Up:** 10–15 reps on a light barbell or machine for squats/deadlifts. **Cool-Down:** Focus on hamstring and glute stretches. --- ### **Day 4: Shoulders & Core** **Exercises:** 1. **Overhead Press (Barbell or Dumbbell)** – 3 sets of 8–12 reps 2. **Face Pulls (Cable)** – 3 sets of 12–15 reps 3. **Side Raises** – 3 sets of 12–15 reps 4. **Core Circuit (10–15 minutes):** - Plank (30–60 seconds x 3 rounds) - Russian Twists (20 reps x 3 rounds) - Hanging Leg Raises (12–15 reps x 3 rounds) - Mountain Climbers (30 seconds x 3 rounds) **Warm-Up:** Light shoulder mobility drills (e.g., arm circles). **Cool-Down:** Light stretching for shoulders and core. --- ### **Day 5: Active Recovery or Fun Cardio** **Options:** - **Light Cardio:** 20–30 minutes of low-impact workouts (e.g., cycling, swimming, brisk walking, or yoga). - **Flexibility & Mobility:** Spend 20–30 minutes on stretching or foam rolling. - **Walk or Stroll:** A 30–45-minute walk to promote blood flow and recovery. **Note:** This day is for recovery, not heavy training. --- ### **Day 6: Rest or Optional Light Training** - **Rest:** Prioritize sleep and hydration. - **Optional:** Do a light mobility or calisthenics session (e.g., bodyweight squats, push-ups, or mobility drills). --- ### **Day 7: Rest** - **Full rest day** to allow for recovery. --- ### **Key Tips for Success:** 1. **Progressive Overload:** Gradually increase weight, reps, or sets over time. 2. **Nutrition:** Consume enough protein (1.6–2.2g/kg of body weight = ~104–143g/day) and calories to support growth. 3. **Sleep:** Aim for 7–9 hours per night to aid recovery. 4. **Warm-Up:** Always start with 5–10 minutes of dynamic warm-up (e.g., bodyweight squats, arm swings, jogging in place). 5. **Cool-Down:** Post-workout static stretching or foam rolling. 6. **Hydration & Recovery:** Drink water throughout the day and include rest days. --- ### **Sample Progression (Week to Week):** - **Week 1–2:** Use bodyweight or light dumbbell weights. - **Week 3–4:** Increase weight by 5–10% or add more reps. - **Week 5+:** Focus on increasing volume (sets/reps) or intensity (weight). This plan ensures balanced muscle activation, progressive overload, and recovery. Adjust based on how you feel and your gym equipment availability! 💪🏋️♂️
Drag to resize
Here's a 4-day muscle-building workout plan designed for your goals: ## **WEEKLY SPLIT** - **Monday**: Upper Body (Push Focus) - **Tuesday**: Lower Body - **Wednesday**: Rest or Light Cardio - **Thursday**: Upper Body (Pull Focus) - **Friday**: Lower Body - **Saturday/Sunday**: Rest --- ## **MONDAY - UPPER PUSH** 1. **Barbell Bench Press** - 4 sets × 6-8 reps 2. **Overhead Press** - 3 sets × 8-10 reps 3. **Incline Dumbbell Press** - 3 sets × 10-12 reps 4. **Dips** - 3 sets × 8-12 reps 5. **Lateral Raises** - 3 sets × 12-15 reps 6. **Close-Grip Bench Press** - 3 sets × 10-12 reps 7. **Overhead Tricep Extension** - 3 sets × 12-15 reps ## **TUESDAY - LOWER BODY** 1. **Barbell Back Squat** - 4 sets × 6-8 reps 2. **Romanian Deadlift** - 3 sets × 8-10 reps 3. **Bulgarian Split Squats** - 3 sets × 10-12 each leg 4. **Leg Press** - 3 sets × 12-15 reps 5. **Walking Lunges** - 3 sets × 12 each leg 6. **Calf Raises** - 4 sets × 15-20 reps 7. **Plank** - 3 sets × 30-60 seconds ## **THURSDAY - UPPER PULL** 1. **Deadlift** - 4 sets × 5-6 reps 2. **Pull-ups/Lat Pulldowns** - 3 sets × 8-12 reps 3. **Barbell Rows** - 3 sets × 8-10 reps 4. **Seated Cable Rows** - 3 sets × 10-12 reps 5. **Face Pulls** - 3 sets × 12-15 reps 6. **Barbell Curls** - 3 sets × 10-12 reps 7. **Hammer Curls** - 3 sets × 12-15 reps ## **FRIDAY - LOWER BODY** 1. **Front Squat** - 4 sets × 8-10 reps 2. **Stiff Leg Deadlift** - 3 sets × 10-12 reps 3. **Leg Curls** - 3 sets × 12-15 reps 4. **Leg Extensions** - 3 sets × 12-15 reps 5. **Hip Thrusts** - 3 sets × 12-15 reps 6. **Seated Calf Raises** - 3 sets × 15-20 reps 7. **Russian Twists** - 3 sets × 20 each side --- ## **KEY TIPS:** - **Progressive Overload**: Increase weight when you can complete all sets with good form - **Rest**: 2-3 minutes between compound exercises, 1-2 minutes for isolation - **Nutrition**: Aim for 130-145g protein daily (2g per kg bodyweight) - **Sleep**: 7-9 hours for optimal recovery - **Track Progress**: Log weights and reps to ensure progression **Start with weights that challenge you but allow perfect form. Focus on consistency over intensity initially!**
Drag to resize