Muscle gain is essential for an impactful athletic performance. It increases metabolism, helps burn fat, strengthens the bones, heart and lungs, and reduces muscle pain. Athletes, fitness enthusiasts, and everyone over 25 can benefit from growing their muscles.
Gaining adequate amount of muscle with a proper workout plan is easy. Here’s the best workout plan for muscle gain that can help you gain muscle mass in 10 weeks. For best results, exercise each muscle group once or twice a week. Check best mass gainer range.
Full week workout plan for muscle gain
Former Mr Asia and ace bodybuilder Rohit Shetty shares his 10-week workout plan to increase your muscle mass progressively. The workout targets different muscle groups all 7 days a week. Including this split workout will ensure muscle growth in 10 weeks. The plan will be same for the entire duration. Eat a calorie surplus and protein-rich diet at least five times a day for better gains and visible results.
Muscle Gain Workout Split (Monday- Sunday)
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Delts + traps
Day 4: Quads and hamstrings
Day 5: Chest and tricep
Day 6: Back and bicep
Day 7: Hamstrings + quads
Day 1: Chest and Triceps
- High Incline Smith Press: 4 sets- Last set: 6-8 reps
- Dumbbell Decline Press: 4 sets- Last set: 8-10 reps
- Pec Deck: 4 sets - 20 reps
- Parallel Bar Superset with Push-ups : 3 sets (Till failure)
- Triceps Push Downs: 4 sets (Slow controlled- 20+ reps)
- Close Grip Smith Press: 4 sets (Slow controlled-12-15 reps)
- Overhead Single Dumbbell/Pulley Extension: 3 sets for 20 reps
Day 2: Back and Biceps
- Rack Deadlift: 4 sets - Progressive overload for last set: 8 reps
- Barbell Rowing: 4 sets - 15-20 reps
- Chest-Supported Dumbbell Rows: 4 sets of 12-15reps
- Underhand Lat Pull down: 3 sets Progressive Overload: 10-12reps
- Assisted Pull-Ups: 3 sets (Till failure)
- Incline Dumbbell curls: 4 sets of 20+ reps
- Preacher Curl: 4 sets of 20+ reps
- Reverse Pulley Curls: 3 sets of 15+ reps
Day 3: Delts + Traps
- Smith Overhead Shoulder Press: 4 sets of 15-20 reps (Last set drop set)
- Chest supported Dumbbell Side Laterals: 4 sets of 20 + reps (Last set drop set )
- Upright Rows: 4 sets of 15-20 reps
- Barbell Front Raises: 4 sets of 15-20 reps
- Chest supported Rear Delt Flyes: 4 sets of 15-20 reps
- Reverse Pec Deck: 3 sets of 15-20 reps
- Shrugs Dumbbell: 4 sets of 15-20 reps (squeeze every rep)
- Shrugs Barbell: 3 sets- 12-15 reps (heavy)
Day 4: Quads and Hamstrings
Warm up with 5 minutes of cycling (high-resistance)
- Leg Extensions: 4 sets of 15-20 reps
- Dumbbell Split Squats: 3 sets of 12-15 reps for each leg
- Walking lunges Short-Stance: 3 sets of 25 steps in every set with weights (either Dumbbell or Barbell)
- Power squats/Hack squats: 4 sets of 18-20 reps
- Heel Elevated Smith Close Stance: 3 sets of 15-20 reps
- Wide Stance Leg Press: 4 sets of 15-20 reps
- Leg Curls: 4 sets of 25-30 reps
Day 5: Chest and Tricep -
- Pec Deck: 4 sets of 20 reps
- Barbell Flat Bench: 4 sets of 12-15 reps
- DB Incline Bench: 4 sets of 12-15 reps
- Cable Cross: 4 sets of 12-15 reps
- Triceps Pulley Push Down: 4 sets of 15-20 reps
- Single Hand Rope Tricep Extension- 4 sets of 12-15 reps
Day 6: Back and Bicep
- V-Handle Lat Pull down: 4 sets of 12-15 reps
- T bar : 4 sets of 20 reps
- Seated Cable Rows: 4 sets of 20 reps
- Dumbbell Pullover: 3 sets of 12-15 reps
- Barbell Bicep Curls: 4 sets of 15-20 reps
- Rope Hammer Curls: 3 sets of 20 reps
Day 7: Hamstrings + Quads
- Legs Curls: 4 sets of 20-25 reps
- Stiff leg deadlift: 4 sets of 12-15 reps
- Glute Bridge: 4 sets of 15-20 reps
- Sumo Squats: 4 sets of 12-15 reps
- Leg extension: 4 sets of 20 reps
Importance of Diet in Muscle Building/Eat Right to Gain Muscle
If you’re trying to get the perfect physique- working out regularly is the key. When you lift weight or indulge in resistance or strength training, muscle tissues (muscle protein) breakdown. Muscle protein synthesis is the process of synthesising protein to repair the damage, promoting muscle growth. While your body recovers, the tissues rebuild, getting bigger and stronger. However, the human body cannot form new muscle tissues if not fuelled by the right nutrients. For ideal gains, include essential nutrients to build muscle.
Rohit suggests the following nutrients for healthy gains:
In the initial weeks, add 1.5 g protein per pound of body weight, Carbohydrates: 2 gm per pound of body weight, Fat: 0.5 gm per pound of body weight. You can adjust this proportion later according to the body’s response.
Supplements that help in muscle growth
L-Arginine
Citrulline
Vitamins
Vitamin E
Tips to Remember
- It is a necessary to warm-up for 5-10 minutes
- Choose form over weight. It is important to perform the exercise with proper form and professional guidance. Bad form can lead to injuries and slow gains.
- Always focus on your breathing pattern when you lift, push or pull. Exhale when you lift, push or pull against resistance; inhale as you release the weight
- Progressive overload is the key. When you workout for muscle gain, make every rep count and push your limits.
- Give your muscles the much-needed rest since overtraining can lead to injuries. Always give at least 48 hours to recover before training the same muscle group again.
So, start today, hit the gym, follow the best protein for muscle gain, and demolish it!
