Top 10 Weekly Gym Schedules for Muscle Gain
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| Top 10 Weekly Gym Schedules for Muscle Gain |
Top 10 Weekly Gym Routines for Muscle Gain: Designing Your Power Strong Time-Table
Introduction
Muscle gain is the physical process that consists of eating the right foods, attaining sufficient amount of rest, and performing the correct exercising regimens.
Nevertheless, choosing the right exercises, and incorporating them into a workout program that will help those muscles grow, and will not put you in harms way, can be really difficult if you’re a novice.
In an effort to ease you into your muscle gain journey, below are the top 10 weekly gym schedule based on you workout level and your objective.
Every workout plan is therefore meant to work out several large muscles and provide for proportional muscular development.
1. I’ve decided to start this blog post with what I call the Beginner’s Muscle Gain Schedule that I have developed having consulted different …
Aim: The goal cannot be said to be very specific, but instead is rather general in that, it considers the learning of muscle gain principles from the ground up.
Monday: Upper Body Strength Training
- Bench Press: 3 sets of 8-12 reps
- Bent-over Rows: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 8-12 reps
- Shoulder Press: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 8-12 reps
- Tricep Dips: 3 sets of 8-12 reps
Tuesday: Lower Body Strength Training
- Squats: 3 sets of 8-12 reps
- Lunges: 3 sets of 8-12 reps per leg
- Leg Press: 3 sets of 8-12 reps
- Calf Raises: 3 sets of 12-15 reps
Wednesday: Rest Day
Thursday: Concentration Camp and Active Rest
- Planks: 3 sets of 30-60 seconds
- Bicycle Crunches: 3 sets of 20 reps
- Russian Twists: 3 sets of 20 reps
- Glute Bridges: 3 sets of 12 reps
Friday: Full-body Circuit Training
- Deadlifts: 3 sets of 8-12 reps
- Push-ups: 3 sets of 8-12 reps
- Dumbbell Lunges: 3 sets of 8-12 reps per leg
- Pull-ups: 3 sets of similar reps to the previous two exercises
- Core Exercises: 3 sets of 20 reps
Saturday: Rest Day
Sunday: Active Recovery
- jog: 20-30 minutes
- Yoga or Pilates: 30-60 minutes
2. The IMGS or Intermediate Muscle Gain Schedule leverages aspects of both the HIIT and LIIT types of weight lifting procedures.
Aim: To further improve this calendar in muscle gain routine, attempt to add higher intensity of volume training.
Monday: Upper Body Push
- Incline Bench Press: 4 sets of 8-10 reps
- Close-grip Bench Press: 4 sets of 8-10 reps
- Overhead Press: 4 sets of 8-10 reps
- Tricep Pushdowns: 4 sets of 10-12 reps
- Dips: 4 sets of 8-12 reps
Tuesday: Lower Body Push
- Front Squats: 4 sets of 8-10 reps
- Bulgarian Split Squats: 4 sets of 8-10 reps per leg
- Leg Extensions: 4 sets of 10-12 reps
- Standing Calf Raises: 4 sets of 12-15 reps
Wednesday: Upper Body Pull
- Barbell Rows: 4 sets of 8-10 reps
- Pull-ups: 4 sets of the maximum number of reps
- Single-arm Dumbbell Rows: 4 sets of 8-10 reps per arm
- Seated Cable Rows: 4 sets of 10-12 reps
Thursday: Lower Body Pull
- Romanian Deadlifts: 4 sets of 8-10 reps
- Leg Curls: 4 sets of 10-12 reps
- Seated Calf Raises: 4 sets of 12-15 reps
Friday: Full-body Strength Training
- Power Cleans: 4 sets of 5 reps
- Deadlifts: 4 sets of 5 reps
- Bench Press: 4 sets of 8-10 reps
- Pull-ups: Teams of 4 should complete as many reps as possible of the below 4 sets.
Saturday: Active Recovery
Sunday: Rest Day
3. Advanced Muscle Gain Schedule
Aim: For making a very high-powered and intricate training regimen for the targeted lifters with an eye on progressive overload together with the hypertrophy factor.
Monday: Upper Body Workout
- Squat to Press: 5 sets of 5 reps
- Bench Press: 5 sets of 8-10 reps
- Incline Bench Press: 5 sets of 8-10 reps
- Barbell Rows: 5 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 12-15 reps
Tuesday: Lower Body Workout
- Deadlifts: 5 sets of 5 reps
- Front Squats: 5 sets of 8-10 reps
- Romanian Deadlifts: 5 sets of 8-10 reps
- Leg Press: 5 sets of 10-12 reps
- Hamstring Curls: 3 sets of 12-15 reps
Wednesday: Upper Body Workout
- Overhead Press: 5 sets of 8-10 reps
- Close-grip Bench Press: 5 sets of 8-10 reps
- Pull-ups: 5 sets of as many reps as possible
- Lat Pulldowns: 5 sets of 10-12 reps
Thursday: Lower Body Workout
- Trap Bar Deadlifts: 5 sets of 5 reps
- Bulgarian Split Squats: 5 sets of 8-10 reps per leg
- Leg Extensions: 5 sets of 10-12 reps
- Seated Calf Raises: 3 sets of 15-20 reps
Friday: Full-body Workout
- Clean and Press: 5 sets of 5 reps
- Snatch Grip Pull-ups: 5 workout cycles where we perform as many reps as possible
- Bench Press: 5 sets of 8-10 reps
- Front Squats: 5 sets of 8-10 reps
Saturday: Active Recovery
Sunday: Rest Day
Top 10 Tips to Balance Fitness and Work Life
Conclusion
This is because muscle gain is not a process that can be achieved over a short span and without fair amount of patience needed.
These top ten weekly gym schedules provide you with the necessary flexibility, allowing you to build a balanced workout that will help you establish proper muscle development.
Ensure that you set your volume in relation to the exercises carefully, avoid overtraining besides setting gradual increase of intensity and volume.
If you are consistent and loyal, chances are you are already on track towards meeting all of your muscle gain targets.
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