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Muscle Building Plan 2
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General
Beginner
None
Plan Details
The Muscle Building Plan 2 routine by PedroAlmeida07 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This 3-day beginner muscle building plan (level 2) includes three workout sessions that need to be performed over the course of a week of training. Take one full days rest between workouts if you are a true novice. An experienced weight lifter may have trouble adding muscle using this program but not a novice. The idea behind the program is to maintain a high energy level when doing each training session during the week. If adequate stress is placed on the muscle and proper nutrition and recovery is followed, gains will be made. Training Format Day 1: Chest/Shoulders/Triceps (60-minutes) Day 2: Back/Bicep (41-minutes) Day 3: Legs/Core (41-minutes) Nutrition You need to eat plenty of calories in order to build muscle. Some individuals may have to eat 5-6x/day. Taking in 25-35 grams/protein with each meal may also be needed. Try a whey protein shake post workout too. Remember, you need a surplus of calories each day to offset all the calories you’re expending through daily activity and working out. It’s hard work to build muscle but you can do it. Recovery Take a day off following each training session. Make sure you also get 8-9 hours of uninterrupted sleep each night. You grow when you’re not training! Train hard rest hard! Stay Strong Together! MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Full Body 1
Est. 86 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Machine Single-Leg Press
8 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Extension
8 Sets x 8 Reps
Day 2
Full Body 2
Est. 75 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Decline Oblique Crunch
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 3
Full body 3
Est. 86 min
10 exercises
Machine Fly
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Decline Oblique Crunch
4 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
8 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Day 4
pernas com core
Est. 55 min
9 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Plank
3 Sets
Cable Seated Row
4 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 5
Treino Alternativo de Alteres
Est. 27 min
4 exercises
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Decline One-Arm Hammer Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
