Weekly Plan for Muscle Gain

Building muscle requires a structured approach that balances training stress with adequate recovery. This evidence-based 5-day plan distributes volume and intensity for optimal hypertrophy.

Day 1 — Chest & Triceps

Bench press (4x6-8), incline dumbbell press (3x10), cable flyes (3x12), tricep pushdown (3x12), skull crushers (3x10). Focus on the mind-muscle connection and controlled eccentric phases.

Day 2 — Back & Biceps

Deadlift (4x5), pull-ups (4xMax), cable rows (3x10-12), face pulls (3x15), barbell curl (3x12), hammer curl (3x12). Prioritize back engagement over bicep dominance.

Day 3 — Rest or Active Recovery

Light walking, stretching, or yoga. Muscle growth happens during rest, not during training — honor this day.

Day 4 — Shoulders & Abs

Overhead press (4x8), lateral raises (4x15), rear delt flyes (3x15), planks (3x60s), hanging leg raises (3x12).

Day 5 — Legs

Squat (4x6-8), Romanian deadlift (3x10), leg press (3x12), leg curl (3x12), calf raises (4x20). Never skip leg day — it drives the most systemic anabolic hormone response.

Progressive overload is key: increase weight, reps, or sets each week to keep providing a new stimulus for muscle growth.