Best Muscle Gain Workout Plan

Best Muscle Gain Workout Plan

Hello There !!! shieldalpha’s here..so are you too looking for a best workout plan?? no worries here you go…… here is one of ours Best Muscle Gain Workout Plan

In this program you will be performing 3-4 full body workouts a week

You will be stick to hypertrophy rep ranges and try getting stronger each week

Each week on day 4 you will perform a accessory workout to fill in any weak points

TEMPO:

2-0-X-1

2: WHEN THE LOAD GOES TOWARDS THE FLOOR ( ECCENTRIC )

0: PAUSE IN THE STRECHED PORTION BETWEEN ECCENTRIC AND CONCENTRIC PORTION

X: WHEN THE LOAD IS MOVING AWAY FROM THE FLOOR ( CONCENTRIC ) YOU ARE TO PERFORM THIS PORTION OF THE LIFT AS EXPLOSIVELY AND POWERFULLY AS POSSIBLE.

1: PAUSE BETWEEN REPETATIONS

TRAINING SHEDULE

  • MONDAY – WORKOUT 1
  • TUESDAY- REST
  • WEDNESDAY – WORKOUT 2
  • THURSDAY – REST
  • FRIDAY – WORKOUT 3
  • SATURDAY – WORKOUT 4
  • SUNDAY – REST

YOU CAN PERFORM CARDIO/CROSSFIT ON ANY TWO REST DAYS

WORKOUT 1

ORDEREXERCISESSETSREPSTEMPOREST
AMACHINE
CHEST PRESS
3-412/10/8/62-0-X-160-90 SEC
BBARBELL
BACK SQUAT
3-4 12/10/8/6 2-0-X-1 60-90 SEC
CMACHINE
SHOULDER PRESS
3-4 12/10/8/6 2-0-X-1 60-90 SEC
DMACHINE
ROW
3-4 12/10/8/6 2-0-X-1 60-90 SEC
E DECLINE
AB CRUNCH
3-4 12/10/8/6 2-0-X-1 60-90 SEC
INCREASE WEIGHT EVER WEEK

WORKOUT 2

ORDEREXERCISESSETSREPSTEMPOREST
ADUMBELL
CHEST PRESS
3-412/10/8/62-0-X-160-90 SEC
BBARBELL
BACK SQUAT
3-4 12/10/8/6 2-0-X-1 60-90 SEC
CSEATED DUMBELL
SHOULDER PRESS
3-4 12/10/8/6 2-0-X-1 60-90 SEC
DWEIGHTED
OR ASSISTED
PULLUP
3-4 12/10/8/6 2-0-X-1 60-90 SEC
E CLOSE GRIP
BENCH
PRESS
3-4 12/10/8/6 2-0-X-1 60-90 SEC
INCREASE WEIGHT EVER WEEK

WORKOUT 3

ORDEREXERCISESSETSREPSTEMPOREST
AMACHINE
CHEST PRESS
3-412/10/8/62-0-X-160-90 SEC
BBARBELL
BACK SQUAT
3-4 12/10/8/6 2-0-X-1 60-90 SEC
CMACHINE
SHOULDER PRESS
3-4 12/10/8/6 2-0-X-1 60-90 SEC
DMACHINE
ROW
3-4 12/10/8/6 2-0-X-1 60-90 SEC
E DECLINE
AB CRUNCH
3-4 12/10/8/6 2-0-X-1 60-90 SEC
INCREASE WEIGHT EVER WEEK

WORKOUT 4

ORDEREXERCISESSETSREPSTEMPOREST
AMACHINE
LYING LEG
CURL
3-882-0-X-160-90 SEC
BBARBELL
BICEP CURL
3-4 12/10/8/6 2-0-X-1 60-90 SEC
CCABLE ROPE
TRICEP
EXTENSION
3-4 12/10/8/6 2-0-X-1 60-90 SEC
DFACE PULL 3-4 12 2-0-X-1 60-90 SEC
E LEG PRESS
MACHINE
CALF RAISE
3-4 12-15 2-0-X-1 60-90 SEC
INCREASE WEIGHT EVER WEEK

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