Muscle Growth Workout

Author Brandon WFitness Level AdvancedType Hypertrophy
Days in Plan 5 Days Rest Between Sets:
1:30-2:00 minutes
Duration60 Min per session

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 8
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 8
Hammer Curls Exercise Picture 3. Hammer Curls
Sets: 3Reps: 8
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 8
Incline Dumbbell Press Exercise Picture 2. Incline Dumbbell Press
Sets: 3Reps: 8
Machine Flyes (Pec Deck) Exercise Picture 3. Machine Flyes (Pec Deck)
Sets: 3Reps: 8
Day 2 - Back
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 8
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 8
T-Bar Rows Exercise Picture 3. T-Bar Rows
Sets: 3Reps: 8
Day 2 - Triceps
Dips Exercise Picture 1. Dips
Sets: 3Reps: 8
Incline Cable Triceps Extensions Exercise Picture 2. Incline Cable Triceps Extensions
Sets: 3Reps: 8
Tricep Pulldowns Exercise Picture 3. Tricep Pulldowns
Sets: 3Reps: 8
Day 3 - Legs
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 3Reps: 8
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 8
Seated Calf Raises Exercise Picture 3. Seated Calf Raises
Sets: 3Reps: 8
Day 3 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 8
Day 4 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Muscle Growth Basics

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