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The Best Gym Workout Plans For Muscle Gain

So, you want to know what the best gym workout plans for muscle gain are? Well, you have come to the right place. In this article, we will discuss what the top workout plans for muscle gain are that you can execute at the gym.

Woman doing barbell back squats workout plan at gym for muscle gain

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The Best Gym Workout Plans For Muscle Gain

Welcome to your ultimate guide for building muscle at the gym! Are you ready to transform your physique and achieve your fitness goals? In this article, we'll delve into one of the most effective gym workout plans for muscle gain. Whether you're a beginner looking to kickstart your journey or a seasoned lifter seeking to maximize your gains, this simple yet powerful routine could be your ticket to success. Get ready to unleash your inner strength and sculpt the body you've always dreamed of with our comprehensive guide.



Gym Workout Plan #1 - 5x5 program

Man doing 5x5 program gym split doing deadlifts workout

One effective gym workout plan for muscle gain is the 5x5 program, which focuses on compound movements to target multiple muscle groups and stimulate growth efficiently. This plan is ideal for beginners as it provides a structured approach to strength training while allowing for progressive overload, a key factor in muscle development. The simplicity of the routine also makes it easy to follow and track progress, making it suitable for individuals new to weightlifting.


Workout Plan:
  • Squats: 5 sets of 5 reps

  • Bench press: 5 sets of 5 reps

  • Barbell rows: 5 sets of 5 reps

  • Overhead press: 5 sets of 5 reps

  • Deadlifts: 1 set of 5 reps



Gym Workout Plan #2 - Push-Pull-Legs (PPL)

Man doing single-arm dumbbell rows at gym PPL split

Another excellent gym workout plan for muscle gain is the Push-Pull-Legs (PPL) split, which offers a balanced approach to targeting different muscle groups while allowing for optimal recovery. This plan is great for intermediate to advanced lifters seeking variety and efficiency in their workouts. By dividing training days into push exercises (targeting chest, shoulders, and triceps), pull exercises (targeting back and biceps), and leg exercises (targeting quadriceps, hamstrings, and calves), individuals can ensure they hit each muscle group with adequate intensity while also allowing sufficient time for rest and growth.


Workout Plan:
  • Push Day:

  • Bench Press: 3 sets of 8-12 reps

  • Overhead Press: 3 sets of 8-12 reps

  • Tricep Dips: 3 sets of 8-12 reps

  • Pull Day:

  • Pull-Ups: 3 sets of 8-12 reps

  • Barbell Rows: 3 sets of 8-12 reps

  • Bicep Curls: 3 sets of 8-12 reps

  • Leg Day:

  • Squats: 3 sets of 8-12 reps

  • Deadlifts: 3 sets of 8-12 reps

  • Calf Raises: 3 sets of 12-15 reps



Gym Workout Plan #3 - Upper-Lower Split

Man doing incline bench press during upper-lower gym split routine

A solid gym workout plan for muscle gain is the Upper-Lower split, which divides training sessions into upper-body and lower-body workouts. This plan is effective because it allows for targeted training of specific muscle groups while also providing ample rest between sessions. By focusing on upper body exercises like bench presses and rows on one day, and lower body exercises like squats and deadlifts on another, individuals can ensure they're hitting all major muscle groups with sufficient intensity. This split also allows for flexibility in scheduling, making it suitable for individuals with busy lifestyles.


Workout Plan:
  • Upper Body Day:

  • Bench Press: 3 sets of 8-12 reps

  • Bent Over Rows: 3 sets of 8-12 reps

  • Overhead Press: 3 sets of 8-12 reps

  • Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps

  • Lower Body Day:

  • Squats: 3 sets of 8-12 reps

  • Deadlifts: 3 sets of 8-12 reps

  • Lunges: 3 sets of 8-12 reps per leg

  • Leg Press: 3 sets of 8-12 reps



Gym Workout Plan #4 - Full Body Routine

Woman doing overhead barbell shoulder press during full body gym routine

A highly effective gym workout plan for muscle gain is the "Full Body" routine, which targets all major muscle groups in each session. This plan is particularly beneficial for beginners or those with limited time to spend at the gym, as it ensures comprehensive muscle stimulation with fewer workouts per week. By incorporating compound exercises that work multiple muscle groups simultaneously, such as squats and deadlifts, individuals can maximize their efficiency and make significant progress in strength and muscle mass. Additionally, the full-body approach allows for adequate recovery time between sessions, promoting muscle growth and overall fitness.


Workout Plan:
  • Squats: 3 sets of 8-12 reps

  • Bench Press: 3 sets of 8-12 reps

  • Bent Over Rows: 3 sets of 8-12 reps

  • Overhead Press: 3 sets of 8-12 reps

  • Deadlifts: 3 sets of 8-12 reps



Gym Workout Plan #5 - 5-Day Split

Man doing cardio at gym on treadmill during the 5-day split gym plan

One effective gym workout plan for muscle gain is the "5-Day Split," which dedicates each day of the week to a specific muscle group, allowing for focused training and ample recovery time. This plan is advantageous because it allows individuals to target each muscle group with higher volume and intensity, leading to greater muscle hypertrophy and strength gains. By dividing the week into different muscle groups, such as chest, back, shoulders, arms, and legs, individuals can ensure they're adequately stimulating each area for optimal growth. Additionally, the structured nature of the 5-day split provides a clear roadmap for progress and allows for customization based on individual goals and preferences.


Workout Plan:
  • Monday (Chest):

  • Bench Press: 4 sets of 8-12 reps

  • Incline Dumbbell Press: 4 sets of 8-12 reps

  • Chest Flyes: 3 sets of 10-15 reps

  • SummaryTuesday (Back):

  • Deadlifts: 4 sets of 6-10 reps

  • Pull-Ups or Lat Pulldowns: 4 sets of 8-12 reps

  • Seated Cable Rows: 3 sets of 10-15 reps

  • Wednesday (Rest or Cardio):

  • Rest day or light cardio for 20-30 minutes

  • Thursday (Shoulders):

  • Overhead Press: 4 sets of 8-12 reps

  • Lateral Raises: 4 sets of 10-15 reps

  • Rear Delt Flyes: 3 sets of 10-15 reps

  • Friday (Arms):

  • Barbell Bicep Curls: 4 sets of 8-12 reps

  • Tricep Dips or Skull Crushers: 4 sets of 8-12 reps

  • Hammer Curls: 3 sets of 10-15 reps

  • Saturday (Legs):

  • Squats: 4 sets of 8-12 reps

  • Lunges: 4 sets of 10-12 reps per leg

  • Leg Press: 3 sets of 10-15 reps

 

Summary

In this article, we have discussed what the best gym workout plan is for building muscle mass easily. The main points we covered were:

I hope you have found the information in this article useful and I hope any questions you had have been answered. Thank you for reading, please come back soon.

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