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MUSCLE GAIN AND STRENGTH WORKOUT PLAN

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muscle gain workout plan

MAIN GOALFOR MUSCLE GROWTH/STRENGTHENING
MAIN GOALFULL BODY DIFFICULTY LEVEL
DIFFICULTYHARD LEVEL
DAYS PER WEEK3 DAYS
EQUIPMENTFULL EQUIPMENT
GENDERMOSTLY MEN

Opinions differ on what intensity and quantity we should train to get the desired results. One thing is certain, we cannot train to complete neuromuscular exhaustion in every workout (training for muscle and strength until the fuses burn out in simple words), and neither can we do infinite sets until we squeeze the last drop of muscle glycogen out of every muscle (hypertrophy training with infinite sets). 

Of course, both of these tactics can have benefits, as long as they are not applied to every training session and are preceded and followed by the corresponding ideal recovery.

This program is divided into three training sessions: a strength training session with an increased level of neuromuscular exhaustion, a hypertrophy training session of intermediate muscle gain and intensity, and a hypertrophy training session until full exhaustion of muscle glycogen stores. Training for gain and strength in a very efficient program.

Simply put…

  • In the 1st workout, you will work on strength
  • In the 2nd workout, you will do a moderate volume-set hypertrophy workout
  • And in the 3rd workout, you will do a big multi-set hypertrophy workout until your muscle energy stores are completely depleted.

This way you will strengthen your body while teaching it to maximize muscle glycogen stores for maximum gain.

An important element of the program

This particular program should be done on a 3-week frequency with an active recovery week where you will only do one or two workouts at most by performing the second day’s program with 25% less load on each exercise just enough to maintain.

DAY 1 – STRENGTH TRAINING   
 exerciseSETREPSREST
Barbell bench press45-6120 sec.
Low rowing on the pulley with a closed grip45-690 sec.
Pulley pulls35-690 sec.
Dumbbell shoulder presses35-690 sec.
Deep seats46-8120 sec.
Biceps curls on the instrument45-660 sec.
Standing gastrocnemius lifts36-860 sec.
ABS3MAX60 sec.
DAY 2 – VOLUME TRAINING   
 exerciseSETREPSREST
Incline bench presses with dumbbells38-1090 sec.
Low one-arm rowing38-1060 sec.
Pulley pulls38-1060 sec.
Split squat38-1090 sec.
Death lifts38-10120 sec.
Barbell bicep curls38-1060 sec.
Triceps Pulley Presses38-1060 sec.
ABS3MAX60 sec.
DAY 3 – ENDURANCE TRAINING   
 exerciseSETREPSREST
Incline bench presses with dumbbells312-1545 sec.
Low one-arm rowing312-1545 sec.
Pulley crossovers212-1545 sec.
Low rowing machine with closed grip212-1545 sec.
Reverse Handle Pulley Pulls212-1545 sec.
Front Squat312-1545 sec.
Dumbbell lunges212-1545 sec.
Bicep curls on the machine212-1545 sec.
Bicep curls with dumbbells212-1545 sec.
Triceps Pulley Presses212-1545 sec.

Note for the last day

On this day you don’t aim to lift maximum kilos but simply to exhaust the energy stores of your muscles. So drop your ego and lower the weights and focus on getting all the sets out. Just find the middle way so that the whole program comes out effectively without skipping the correct technical execution in each exercise to avoid injuries!

Weekend

Time to supercharge! Get as much rest as possible, sleep well, ensure protein-rich meals and replenish your muscle glycogen stores with plenty of quality carbohydrate meals such as black rice, potatoes, sweet potatoes, and whole wheat pasta!

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