Muscle Gain Workout

The Muscle Building Workout Routine: Upper Body A

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.


Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.


Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.


Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.


Lateral Raises
2 sets of 10-15 reps.
1 minute rest between sets.


Triceps Pushdowns
3 sets of 10-12 reps.
1 minute rest between sets.


Dumbbell Curls
2 sets of 12-15 reps.
1 minute rest between sets.


The Muscle Building Workout Routine: Lower Body A

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.


Leg Press 
3 sets of 10-12 reps.
1-2 minutes rest between sets.


Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.


Seated Calf Raises

4 sets of 6-8 reps.
1-2 minutes rest between sets.


Abs
x sets of 8-15 reps.
1 minute rest between sets.


The Muscle Building Workout Routine: Upper Body B

Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.


Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.


Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.


Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.


Dumbbell Flyes
2 sets of 10-15 reps.
1 minute rest between sets.


Barbell Curls
3 sets of 10-12 reps.
1 minute rest between sets.


Skull Crushers
2 sets of 12-15 reps.
1 minute rest between sets.


The Muscle Building Workout Routine: Lower Body B

Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.


Split Squats 
3 sets of 8-10 reps.
1-2 minutes rest between sets.


Lying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.


Seated Calf Raises
4 sets of 10-15 reps.
1-2 minutes rest between sets.


Abs
x sets of 8-15 reps.
1 minute rest between sets.


As you can see from the workouts, each one is focused primarily on the most effective compound exercises with just the right amount of secondary focus on isolation exercises as well.
There is also damn near perfect balance among the opposing movement patterns, and the exercises in each workout are ordered in terms of most demanding to least demanding (the exact way it should be).
As you can also see, the intensity/rep ranges and rest intervals between sets for each exercise is exactly what it should be for building muscle, and the volume for each muscle group both per workout and per week total is all perfectly within the optimal volume range for intermediate/advanced trainees looking to build muscle mass.

So, what I’m trying to say is, all of the factors and components that work best for building muscle have been brought together perfectly in one ideal workout routine.

Workout Order & Scheduling
As shown, The Muscle Building Workout Routine contains 4 different workouts. There’s 2 upper body workouts (A and B) and 2 lower body workouts (A and B).
In case it isn’t obvious enough, they are meant to be done in this order whether you use the 3 or 4 day upper/lower split:
  • Upper Body A
  • Lower Body A
  • Upper Body B
  • Lower Body B
(If this is still confusing, click HERE and book in a session)
SELECT EITHER ONE