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.