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Muscle Building Workout Plan
Start Plan (PRO)

Muscle Building Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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Muscle Building Chest, Biceps, & Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00
4 20 01:00
4 20 01:00

Notes:

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

Muscle Building Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00
4 20 01:00
4 20 01:00

Notes:

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

Muscle Building Shoulders, Triceps, & Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00
Plank   Video icon
4 00:01:00 01:00
4 20 01:00

Notes:

Plank should be held for 60-90 seconds. This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

Muscle Building Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 5 01:00
4 5 01:00
4 5 01:00
Shrug   Video icon
4 5 01:00
4 5 01:00
4 5 01:00
4 5 01:00

Notes:

This muscle building workout is designed to have low repetitions so that you can go heavy on your weight. Going heavy weight and low repetitions will allow you to build the muscle that you are seeking along with strength. It is a good idea to have a spotter for this workout so that you can really push yourself and go for the heavy weight on each exercise.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Forearms blue Middleback blue Chest orange Biceps orange Abs orange

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