Muscle Growth – Basic Training Programme

 

Muscle growth is the most popular goal for most male trainees and can be achieved through numerous methods. A fairly simple routine is displayed below that constitutes a 6-day training schedule with properly divided body-part sessions. This can be continued for many weeks without too much of a problem.

Workout #1 Workout #2 Workout #3 Workout#1 Workout #2 Workout #3
Monday Tuesday Wednesday Thursday Friday Saturday
Chest Shoulders Thighs Chest Shoulders Thighs
Back Upper Arms Calves Back Upper Arms Calves
Forearms Lower Back Forearms Lower Back
Abdominals every day
Workout #1: Monday and Thursday
Chest
Exercise Sets and Repetitions
Bench Press 4 X 12
Incline Press 4 X 12
Pullovers 4 X 12

 

Back
Exercise Sets and Repetitions
Chin-Ups AMRAP
Bent-Over Rows 4 X 12
Deadlift 3 X 10, 6, 4

 

Abdominals
Exercise Sets and Repetitions
Crunches 5 X 25

 

Workout #2: Tuesday and Friday
Shoulders
Exercise Sets and Repetitions
Bench Clean and Press 5 X 3
Dumbbell Lateral Raises 4 X 12
Heavy Upright Rows 3 X 10, 6, 4
Push Presses 3 X 6, 4, 2

 

Upper Arms
Exercise Sets and Repetitions
Barbell Curls 4 X 12
Dumbbell Curls 4 X 12
Close-Grip Bench Press 4 X 10, 6, 4
Standing Triceps Extensions 4 X 12

 

Forearms
Exercise Sets and Repetitions
Wrist Curls 4 X 12
Reverse Wrist Curls 4 X 12

 

Abdominals
Exercise Sets and Repetitions
Reverse Crunches 5 X 25

 

Workout #3: Wednesday and Saturday
Thighs
Exercise Sets and Repetitions
Squats 4 X 10
Lunges 3 X 12
Leg Curls 4 X 25

 

Calves
Exercise Sets and Repetitions
Standing Calf Raises 5 X 15
Lower Back
Exercise Sets and Repetitions
Stiff-Legged Deadlift 3 X 10, 6, 4
Good Mornings 3 X 10

 

 

Bibliography

  • Rippetoe, Mark, and Lon Kilgore. Practical programming for strength training. 2nd ed. Wichita Falls, TX: Aasgaard Co., 2009.

 

  • Schwarzenegger, Arnold, and Bill Dobbins. The new encyclopaedia of modern bodybuilding. New York: Simon & Schuster, 1998.
Disclaimer

The content of this blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Information regarding supplements has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Buy Maqui Berry Tablets

Maqui berry offers a superior nutritional profile compared to Acai. Significantly higher anthocyanins, polyunsaturated fatty acids, iron, and potassium. Bulk discounts. Responsibly sourced. High grade. Made in the UK.

Learn more
  • Why people take psyllium husk for health benefits

    Why people take psyllium husk for health benefits

     The Benefits of Psyllium Husk:  A Comprehensive Guide Psyllium husk is a natural dietary fiber derived from the seeds of the Plantago ovata plant, primarily grown in India. Known for...

    Why people take psyllium husk for health benefits

     The Benefits of Psyllium Husk:  A Comprehensive Guide Psyllium husk is a natural dietary fiber derived from the seeds of the Plantago ovata plant, primarily grown in India. Known for...

  • The Best Raspberry Ketone: Top Supplements for Effective Weight Loss

    The Best Raspberry Ketone: Top Supplements for ...

    Introduction to Weight Loss Supplements Weight loss supplements like raspberry ketones can aid in achieving a balanced diet and healthy lifestyle. Raspberry ketone supplements are popular for their potential to...

    The Best Raspberry Ketone: Top Supplements for ...

    Introduction to Weight Loss Supplements Weight loss supplements like raspberry ketones can aid in achieving a balanced diet and healthy lifestyle. Raspberry ketone supplements are popular for their potential to...

  • The Best Polyphenol Rich Foods for Better Health and Wellbeing

    The Best Polyphenol Rich Foods for Better Healt...

    Introduction to Polyphenols Polyphenols are chemical compounds found in plant-based foods with antioxidant and anti-inflammatory properties, offering numerous health benefits. Dietary polyphenols are a major group of plant-based nutrients that...

    The Best Polyphenol Rich Foods for Better Healt...

    Introduction to Polyphenols Polyphenols are chemical compounds found in plant-based foods with antioxidant and anti-inflammatory properties, offering numerous health benefits. Dietary polyphenols are a major group of plant-based nutrients that...

1 of 3