15/02/2023
Workout Plan For Muscle Gain Beginner 💪
Welcome to the world of muscle building and congratulations on taking the first step towards a healthier and fitter lifestyle! As a beginner, it's important to start with a well-rounded workout plan that focuses on building a solid foundation for muscle growth.
Here is a 4-day split workout plan for muscle gain for beginners:
Day 1: Chest and Triceps
Barbell bench press – 3 sets of 8-10 reps
Incline dumbbell press – 3 sets of 10-12 reps
Chest fly – 3 sets of 12-15 reps
Trice push down – 3 sets of 12-15 reps
Overhead dumbbell extension – 3 sets of 12-15 reps
Day 2: Back and Biceps
Dead lift – 3 sets of 8-10 reps
Pull-up – 3 sets of 10-12 reps
Seated cable row – 3 sets of 12-15 reps
Dumbbell curl – 3 sets of 12-15 reps
Hammer curl – 3 sets of 12-15 reps
Day 3: Legs
Squat – 3 sets of 8-10 reps
Leg press – 3 sets of 10-12 reps
Lunge – 3 sets of 12-15 reps
Leg extension – 3 sets of 12-15 reps
Leg curl – 3 sets of 12-15 reps
Day 4: Shoulders and Abs
Overhead press – 3 sets of 8-10 reps
Lateral raise – 3 sets of 10-12 reps
Front raise – 3 sets of 12-15 reps
Plank – 3 sets of 30-60 seconds
Russian twist – 3 sets of 20 reps
It's important to note that consistency and proper form are key to seeing results. Don't forget to fuel your body with proper nutrition and adequate rest for muscle recovery. Keep pushing yourself and never give up on your fitness goals. Good luck and happy lifting!
Additionally, it's essential to warm up before each workout and cool down afterwards. This helps prevent injuries and promotes proper muscle recovery. Here are a few warm-up and cool-down exercises you can incorporate:
Warm-up:
Jogging or jumping jacks – 5-10 minutes
Dynamic stretching – leg swings, arm circles, etc.
Light sets of the first exercise in your workout plan
Cool-down:
Walking or light jogging – 5-10 minutes
Static stretching – holding each stretch for 15-30 seconds
Foam rolling – targeting any tight or sore muscles
Remember, it's normal to experience muscle soreness after a workout, especially as a beginner. Give your body time to adapt and recover before hitting the gym again. As you progress, you can increase the weight and intensity of your workouts to continue building muscle.
Lastly, don't forget to have fun and enjoy the journey! Consistency and patience are key, so don't get discouraged if you don't see immediate results. Keep pushing yourself and stay motivated towards your fitness goals.
