Hey! need some great workout routine which will build muscle strength and help you gain more size, then perform the workout given below. It's a 5 day workout spilt and surely will help you build muscle mass.
It's a 5 day split performed in a upper, lower and total body fashion.
Most of the exercise are to be performed in a superset fashion. (Exercise 1 + Exercise 2)
We have curated this workout in a way that it will help you build more muscle mass fast by increasing the muscle protein synthesis every 48 hours.
For first 4 days it is-
Upper Body
Lower Body
Upper Body
Lower Body
and then we will take a day off and then do a
Total Body
This workout plan will give you maximum amount of time to get your muscles fully recovered, after every workout session.
As it is a 5 day workout plan, so we are hitting every muscle group 3 times a week, which will increase the frequency of muscle working, and hence builds muscle size.
Main Goal: Hypertrophy (Build Muscle) + Strength
Workout Type: Split (Upper Body, Lower Body, Total Body)
Training Level: Beginner and Intermediate
Program Duration: 10 weeks
Working Days: 5 Days
Workout Duration: 40-50 Minutes
FULL WEEK WORKOUT ROUTINE TO BUILD MUSCLE AND STRENGTH
DAY 1
Upper Body
1. Lat Pulldown (Regular Grip + Wide Grip) - 10 reps x 3 sets
2. Db Rowing - 12 reps x 3 sets
3. Flat Bench Press + Db Fly - 12 reps x 3 sets
4. Standing Db Overhead Press + Lateral Raise - (10+12) reps x 3 sets
5. Preacher Curls + Hammer Curls - 12 reps x 4 sets
6. Triceps Pushdown - 12 reps x 4 sets
7. Db Shrugs + Overhead Front Raise (with Plate) - 12 reps x 3 sets
DAY 2
Lower Body
1. Squats - 15 reps x 3 sets
2. Romanian Deadlifts - 12 reps x 3 sets
3. Lunges - 12 reps x 3 sets
4. Seated Hamstring Curls - 15 reps x 2 sets
5. Glute Bridges - 12 reps x 3 sets
6. Standing Calves Raise - 15 reps x 3 sets
DAY 3
Upper Body
1. Seated Cable Rowing - 15 reps x 4 sets
2. Straight Arm Push Down + Face Pulls - (12+10) reps x 3 sets
3. Incline Db Bench Press + Low to High Cable Fly - (12+10) reps x 3 sets
4. Dips or Decline Bench Press - 15 reps x 3 sets
5. Incline Bicep Curls + Hammer Curls - 12 reps x 4 sets
6. Seated Triceps Extensions - 12 reps x 4 sets
7. Barbell Shrugs + Overhead Front Raise (with Plate) - 12 reps x 3 sets
DAY 4
Lower Body
1. Hex Bar Deadlifts - 15 reps x 3 sets
2. Goblet Squats - 15 reps x 3 sets
3. Lunges - 12 reps x3 sets
4. Lying Hamstring Curls - 15 reps x 2 sets
5. Hip Thrusters - 12 reps x 3 sets
6. Standing Calf Raise - 15 reps x 3 sets
DAY 5
Off
DAY 6
Total Body
1. Conventional Deadlifts - 8 reps x 4 sets
2. Flat Bench Press - 10 reps x 3 sets
3. Front Raise + Lateral Raise - 10 reps x 3 sets
4. Seated Rowing + Pull Overs - (12+10) reps x 3 sets
5. Barbell Bicep Curls - 12 reps x 3 sets
6. Lying Triceps Extensions - 12 reps x 3 sets
THE BOTTOM LINE
This complete week workout routine will help you build muscle mass and also increase your strength throughout 10 weeks duration.
If you want to make this even more challenging then cut the rest time in between sets, or increase the number of reps.
Keep increasing the weight that you lift, Recommended- on a weekly basis.
Remember to get proper nutrition and sleep to enhance your recovery.
Do this workout 5 times a week as described.
If you are feeling a little overwhelmed then take a day or two off.
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