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Muscle Building Program
This plan is focused on hypertrophy (Muscle Building ) through progressive overload and a calorie surplus diet rich in protein.
Workout Plan (5 Days/Week):
Day 1: Upper Body Strength
- Bench press: 4 sets of 8-10 reps
- Pull-ups: 4 sets of 6-8 reps
- Dumbbell shoulder press: 4 sets of 10 reps
- Barbell curls: 3 sets of 10 reps
- Tricep dips: 3 sets of 10 reps
Day 2: Lower Body Strength
- Barbell squats: 4 sets of 8-10 reps
- Deadlifts: 4 sets of 6 reps
- Leg press: 3 sets of 10 reps
- Bulgarian split squats: 3 sets of 8 reps each leg
Day 3: Rest or Active Recovery
Day 4: Push Day (Chest, Shoulders, Triceps)
- Dumbbell bench press: 4 sets of 8-10 reps
- Military press: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 10 reps
- Lateral raises: 3 sets of 12 reps
Day 5: Pull Day (Back, Biceps)
- Deadlifts: 4 sets of 5 reps
- Lat pulldowns: 3 sets of 8-10 reps
- Barbell rows: 3 sets of 10 reps
- Dumbbell curls: 3 sets of 12 reps
Day 6: Leg Day
- Squats: 4 sets of 10 reps
- Leg curls: 3 sets of 12 reps
- Calf raises: 4 sets of 15 reps
Day 7: Rest Day
Diet Plan:
- Breakfast: Scrambled eggs with whole-grain toast and avocado
- Snack: Protein shake with a banana
- Lunch: Grilled chicken, sweet potatoes, and spinach
- Snack: Cottage cheese with berries
- Dinner: Steak with brown rice and vegetables
