The muscle building program is suitable for beginners and intermediates. Do this low-repetition, high-weights programme for weeks one, three, five, seven and nine. While a full muscle-building nutrition diet is beyond the scope of this article, one easy goal to target is eating at least one gram of protein per pound of bodyweight daily. The 5-Day Workout Routine Here’s another option for mid/late intermediates and advanced trainees. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. Consistency will be your friend, so don’t skip any of the workouts either. The Complete Workout Plan to Burn Fat and Build Muscle. Superior Muscle Growth The workouts listed above are completely free and quite popular. The 'Get Muscle' Workout Plan. THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 10 WEEK MASS BUILDING PROGRAM This workout is designed to increase your muscle mass as much as possible in 10 weeks. Let’s get down to the workout I use that turned me pro with the IFBB. Block out a solid hour to train these 5 days. i.e. 5 day workout routine building-muscle101.com Thank you for your interest in Building-Muscle 101's 5 day workout routine. I want you to stick to this workout routine for at least 6 weeks. You can split the work into sets. 4-weeks Beginner-Intermediate level Full-Body Workouts (Progressive Overload: Decrease Workout Time) Day 1: 300 Air Squats 200 Push-ups 100 Crunches 50 Pull-ups (use bands for assistance if needed - Pull Up Progression Plan). Works each muscle group hard once per week using mostly heavy compound exercises. The Muscle Building Workout Routine For those who are past the beginner stage, this is one of a handful of programs that I recommend. Now you have an awesome workout routine to build muscle size and make strength gains. If you need help putting your program together including your diet or schedule, simply go to this page here and I'll provide some free advice. Here are some of the best workout plans for building strong, lean muscle. You can make adjustments to the workouts and exercises. Now that you have your workout plan dialed, it’s time to think about your nutrition plan. The main difference of modern bodybuilding is there’s more (and in some cases better) equipment. 30 squats, 20 push ups, 10 crunches, 5 … Day 1: Back and triceps Back. What is ‘Old School Muscle Building?’ ... Mass Building Workout Plan for Beginners 8 Bodybuilding Workouts for Mass Gains 6-Day Bodybuilding Bro-Split. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. A common way to structure this type of workout plan is to do a "pull" routine (focusing on your back and biceps) on Monday, legs on Tuesday, a "push" workout (hitting your chest and triceps) on Wednesday, rest on Thursday, butt on Friday, shoulders and abs on Saturday, and another rest day on Sunday, she says. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. We have plenty of muscle building diet articles here on TRAIN. Lat pull downs – 4 sets x 12 reps. But the movements and doing exercises that target specific muscles have not changed. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. Bent over barbell rows – 4 sets x 10 reps. 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