Training plan
Build muscle
Build muscle, 3 days, New to it
Created on
- Where you are
- Rather lean, wants to visibly grow.
- Where you want to go
- More muscle on chest, back and legs.
- How you get there
- Weekly volume is what counts: around 10 or more hard sets per muscle per week, spread over at least two sessions. Add weight once the reps feel solid.
- What it takes
- 3 to 4 strength days a week
- About 1.6 g of protein per kg of body weight a day
- Sleep and patience: months, not weeks
Your week
- MonFull body A
- TueRest day
- WedFull body B
- ThuRest day
- FriFull body A
- SatRest day
- SunRest day
W1 to W4: write down your weight each week.
Monday
Full body A
Focus: Quads, Glutes, Hamstrings, Chest, Front delts, Upper back
Castle of Legs, Fortress of Steel. 90 s rest
| Exercise | Sets × reps | W1 | W2 | W3 | W4 |
|---|---|---|---|---|---|
| Leg press | 3 × 10-12 | ||||
| Chest press machine | 3 × 10-12 | ||||
| Lat pulldown | 3 × 10-12 | ||||
| Shoulder press machine | 3 × 10-12 | ||||
| Leg curl | 3 × 10-12 | ||||
| Ab crunch machine | 3 × 10-12 |
Wednesday
Full body B
Focus: Quads, Upper back, Biceps, Chest, Triceps
Castle of Legs, Fortress of Steel. 90 s rest
| Exercise | Sets × reps | W1 | W2 | W3 | W4 |
|---|---|---|---|---|---|
| Hack squat | 3 × 10-12 | ||||
| Seated row machine | 3 × 10-12 | ||||
| Pec deck | 3 × 10-12 | ||||
| Leg extension | 3 × 10-12 | ||||
| Cable triceps pushdown | 3 × 10-12 | ||||
| Cable curl | 3 × 10-12 |
Friday
Full body A
Focus: Quads, Glutes, Hamstrings, Chest, Front delts, Upper back
Castle of Legs, Fortress of Steel. 90 s rest
| Exercise | Sets × reps | W1 | W2 | W3 | W4 |
|---|---|---|---|---|---|
| Leg press | 3 × 10-12 | ||||
| Chest press machine | 3 × 10-12 | ||||
| Lat pulldown | 3 × 10-12 | ||||
| Shoulder press machine | 3 × 10-12 | ||||
| Leg curl | 3 × 10-12 | ||||
| Ab crunch machine | 3 × 10-12 |