Muscle Gain Workout Plan (PDF) | Build Strength and Size with this Gym Workout Routine

Have you been searching for a complete workout routine which you can perform for the entire week, then worry not, I've got you covered!

Today in this post I am going to share with you a complete week workout routine that you can perform in your gym and get an aesthetic physique.

If you are a beginner and just started working out and have no clue regarding which exercise to perform and in which sequence, or someone intermediate and advance and looking for some challenges then follow this workout routine given below.

It's a 4 days workout routine which will increase your strength and muscle mass quickly without a doubt.

Follow this workout routine for 8 weeks, and I can guarantee you will see some noticeable changes along the way in your strength and muscle size.

This Gym workout routine for increasing strength and size is a well rounded workout routine which will give you a strong and aesthetic looking body of your dreams, So without any further ado let's get into the workout.

Follow this muscle building workout routine in this manner-

Day 1: Push Day

Day 2: Pull Day

Day 3: Off

Day 4: Leg Day

Day 5: Off

Day 6: Total Body

Day 7: Off

In this workout routine our major focus is strength and muscle size, so choose weight as per your own caliber, for someone 135 pounds is heavy and for others it's just a warmup set.

If you can't perform a weighted exercise like dips and pull-ups then by all means lower the weight or do them body weighted.

Muscle Gain Workout Routine

Push

1. Incline Barbell Bench Press + Incline Db Flys - 10reps X 4sets

2. Weighted Dips - 12reps X 3sets

3. Db Overhead Press + Lateral Raise - 10reps X 3sets

4. Lying Triceps Extension - 12reps X 3sets

5. Triceps Pushdown - 12reps X 3sets

6. 1 Min Pushup - (30sec Down 30sec Up)

Pull

1. Weighted Chin-ups - 8reps X 4Sets

2. Bent over Db Rowing - 10reps X 3sets

3. Straight arm rope Pulldown + Face pulls - 12reps X 3sets

4. Spider Db curls - 12reps X 3sets

5. Incline Db Bicep curls - 12reps X 3sets

6. Barbell Shrugs + Plate Raise - 12reps X 3sets

Legs

1. Weighted Squats - 8reps X 4sets

2. Lunges - 10reps X 3sets

3. Weighted Jump Squats - (high quality) 8reps X 3sets

4. Hamstring Curls - 15reps X 3sets

5. Hip Thrusters - 12reps X 3sets

6. Standing calf raise - 15reps X 4sets

Total Body

1. Conventional Deadlifts - 8reps X 4sets

2. Flat Bench Press + Db Flys - 12reps X 3sets

3. Lat pulldown (regular grip + wide grip) - 12reps X 3sets

4. Barbell Bicep curl + Hammer Curls - 15reps X 3sets

5. Triceps Pushdown + Triceps Db Kickbacks 15reps X 3sets

You can fit an ab routine of your choice into this one.

Hope you find this helpful.

DOWNLOAD Muscle Gain Workout Plan (PDF)

DOWNLOAD Muscle Gain Workout Plan (PDF)

The Bottom Line

In this workout routine we intend to maximize the total workout volume, and the increase intensity would definitely reap you the results that you want. We utilized exercise like bench press, pull-ups, dips, squats for strength and hypertrophy which will help you Gain Muscle Mass fast.