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Beginners Muscle Gain Plan
General
Beginner
Machine strength
Plan Details
The Beginners Muscle Gain Plan routine by RuparanjanMohapatra is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is good for absolute beginners spread over four days. One can take rest on Wednesday. Saturday can be used for Steady state cardio or rest. Sunday is for rest.
Routine detail
Mon
Push 1
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Tue
Pull 1
Est. 51 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
Push 2
Est. 55 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Fri
Pull 2
Est. 51 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
