Muscle Building Workout Plan For Men

Muscles are one thing no one would say a no to, I mean who would reject the idea of having a nice and a muscular body? No one at all however, gaining and maintaining those muscles is not everyone’s cup of tea considering the muscle building workout plan that you may need to follow. When we talk about muscles, we just don’t mean biceps or just your upper body, no one would want to live like Popeye or Johnny Bravo right? We are talking about your full body and all major muscle groups.

We have come up with this unique set for each muscle group in our muscle building workout plan. We are dividing it in 2 moves – Heavy and Light so that everyone can benefit from this program. We will be targeting different muscle groups and all exercises will be for the same body part, unlike circuit training which typically hits a different muscle group with every move. So we’re talking 3-4 ab exercises, 3-4 leg exercises or 3-4 chest exercises, performed back-to-back with virtually no rest however you will take around 1 to 3 minute after every set to recover.

Since we are dividing this muscle building workout plan into Heavy and Light Moves Categories, you can either choose as per the availability of the equipments or choose from any of the below
-heavy / light / heavy / light
-light / heavy / light / heavy
-heavy / heavy / light / light
-light / light / heavy / heavy
-light / heavy / heavy / light
-heavy / light / light / heavy

The reps for your workout every week will be as follows, remember the more number of reps, the less is the weight and the less number of reps, the more is the weight.

Workout Week 1: Heavy: 12 reps. Light: 25 reps
Workout Week 2: Heavy: 10 reps and Light: 20 reps
Workout Week 3: Heavy: 8 reps and Light: 15 reps
Workout Week 4: Heavy: 5 reps and Light: 12 reps

Workout Week 5: Heavy: 12 reps. Light: 25 reps
Workout Week 6: Heavy: 10 reps and Light: 20 reps
Workout Week 7: Heavy: 8 reps and Light: 15 reps
Workout Week 8: Heavy: 5 reps and Light: 12 reps

For these 8 weeks, if you are at an advanced level follow this routine, considering Monday as Day 1 and Sunday as Day 7

Day 1 – Chest, Shoulders and Triceps
Day 2 – Rest
Day 3 – Back, Biceps, Forearms and Abs
Day 4 – Rest
Day 5 – Legs, Traps and Calves
Day 6 – Rest
Day 7 – Rest

And if you are at an intermediate level follow this routine, considering Monday as Day 1 and Sunday as Day 7

Day 1 – Chest, Triceps, Calves
Day 2 – Back, Biceps, Forearms and Abs
Day 3 – Rest
Day 4 – Shoulder and Calves
Day 5 – Legs, Traps and Abs
Day 6 – Rest
Day 7 – Rest

In case you are unable to follow the muscle building workout plan day wise, here is the order we recommend for the program considering each body part and workout time, you can do 1 heavy and 1 lightweight exercise for 1 body part before moving on to the other however this will not be as effective as the daily routine. Also, do this only on a Monday, Wednesday and Friday since you will need sufficient rest after each day of workout. Do different heavy and lightweight exercises on these 3 days from the choices of exercises which we will provide you with.

-Abs
-Chest
-Back
-Legs
-Shoulders
-Triceps
-Biceps
-Forearm
-Traps
-Calves

Exercise for each body part

Abs
Heavy: upper abs and oblique work such as cable crunch, machine crunch, oblique cable push-down
Light: lower ab and deep core work such as hanging leg raise, Smith Machine Hip Thrust, Cable Wood-Chopper

Chest
Heavy: bench press, dumbbell bench, incline dumbbell press, machine press
Light: dumbbell press, cable cross-over,, machine fly

Back
Heavy:barbell row, dumbbell row, seated cable row, pull-ups
Light:lat pull-down, straight-arm pull-down

Legs
Heavy: squats and deadlift variations such as back squat, hack squat, deadlift, Romanian deadlift, sumo deadlift
Light: barbell lunge, dumbbell lunge, reverse lunge, step-ups, seated leg curl, lying leg curl, leg extension

Shoulders
Heavy: dumbbell shoulder press, barbell shoulder press, barbell upright row, dumbbell upright row
Light: lateral raises, front raises

Triceps
Heavy: close-grip bench press, dumbbell overhead extension, cable overhead extension
Light: single-arm press-down, reverse-grip press-down, dumbbell kick-back

Biceps
Heavy: variations with arms next to or behind body, such as barbell curl, dumbbell curl, incline dumbbell curl, behind-back curl
Light: variations with arms in front of body, such as preacher curl, concentration curl, high-cable curl

Forearms
Heavy: all variations of wrist curls
Light: all variations of reverse wrist curls

Traps
Heavy: barbell shrug, barbell behind-the-back shrug, Smith machine shrug
Light: dumbbell shrug, cable shrug, straight-arm press-down

Calves
Heavy: standing calf-raise variations
Light: seated calf-raise variations

Along with these exercises, you also need to eat healthy food and follow a proper diet plan to obtain the best results.