4 week workout plan for muscle gain

Most trainees seem to find that training muscles twice in seven days is the sweet spot, splitting their total volume down the middle and doing half in each session.
So you can tell your buddies who bench press EVERY day that they're not going to get a bigger chest than if they benched just once or twice a week.

What is the best 7 day workout schedule?

If the sets or reps listed below are too difficult, honor your current strength level and work your way up over time.

Monday: Lower Body Strength Resistance Work. Tuesday: Cardio and Core. Wednesday: Cardio and Mobility. Thursday: Upper Body Strength. Friday: Cardio and Full Body. Saturday: Active Recovery and Flexibility.

Which routine is best for gaining muscle?

Day 1: Push.
Barbell bench press (3 sets of 8-12 reps) Day 2: Pull.
Barbell deadlifts (3 sets of 8-12 reps) Day 3: Legs.
Barbell squats (3 sets of 8-12 reps) Day 4: Push.
Push ups (3 sets of 8-12 reps) Day 5: Pull.
Pull ups (3 sets of 8-12 reps) Day 6: Legs.
Goblet squats (3 sets of 8-12 reps) Day 7: Rest.

What is the best weekly workout routine to build muscle?

Oprea suggests that a week of workouts could consist of back and chest on Monday; quads, calves, and core on Tuesday; biceps, triceps, and butt on Wednesday, rest on Thursday; hamstrings, lower back, and shoulders on Friday; core, triceps, and chest on Saturday; and quads, biceps, and obliques on Sunday._{13 mar. 2023}

The Best 6 Day Workout Split to Build Muscle Mass & Strength

Day 1: Push- Chests and Triceps.
Day 2: Pull - Back and Biceps.
Day 3: Legs - Hamstrings.
Day 4: Shoulders and Abs.
Day 5: Push Pull Superset.
Day 6: Legs - Quads.

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