Muscle Gain - II
Gaining muscle goes beyond just hitting the gym—it’s a mix of smart training, proper nutrition, and steady commitment. No matter your experience level, muscle growth demands progressive overload, high-protein meals, and quality rest. Feed your body with essential nutrients, train with purpose, and allow time for recovery. With focus, discipline, and consistency, your hard work will pay off and your strength will rise to new heights!
| Monday – Back | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Assisted Pull-ups | 12 | 10 | 8 | View | |
| Lat Pull Down / X-Pat Pull Down | 15 | 12 | 10 | View | |
| Inclined Dumbbell Rows / Bent Over Barbell Rows | 15 | 12 | 10 | View | |
| Seated Rows | 15 | 12 | 10 | View | |
| T-Bar Rows | 12 | 10 | 8 | View | |
| Hyper Extensions | 12 | 10 | 8 | View | |
| Cable Curl | 15 | 12 | 10 | 8 | View |
| Tuesday – Chest | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Push-ups | 12-15 | View | |||
| Flat Bench Barbell / Dumbbell Press | 15 | 12 | 10 | View | |
| Inclined Dumbbell Press | 15 | 12 | 10 | View | |
| Declined Bench Press | 15 | 12 | 10 | View | |
| Pullover | 15 | 12 | 10 | View | |
| Dips | 15 | 12 | 10 | View | |
| Press Down | 15 | 12 | 10 | 8 | View |
| Wednesday – Quads | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Bodyweight Squats | 15-20 | View | |||
| Belt Squats | 15 | 12 | 10 | View | |
| Leg Press | 20 | 18 | 15 | View | |
| Leg Extensions | 15 | 12 | 10 | View | |
| Bulgarian Split Squats | 15 | 12 | 10 | View | |
| Hip Abductors | 12-15 | View | |||
| Calf Raises | 20 | 20 | 20 | 20 | View |
| Thursday – Shoulders | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Dumbbell Press | 15 | 12 | 10 | View | |
| Arnold Dumbbell Press | 15 | 12 | 10 | View | |
| Front Raises Dumbbell | 15 | 12 | 10 | View | |
| Side Laterals Dumbbell / Machine | 15 | 12 | 10 | View | |
| Rear Delt Fly | 15 | 12 | 10 | View | |
| Upright Rows + Shrugs | 15 | 15 | 15 | View | |
| Friday – Biceps & Triceps | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Barbell Curls | 15 | 12 | 10 | View | |
| Preacher Curls | 15 | 12 | 10 | View | |
| Hammer Dumbbell Curls | 15 | 12 | 10 | View | |
| Press Down Rope | 15 | 12 | 10 | View | |
| Overhead Dumbbell | 15 | 12 | 10 | View | |
| Kick Back Dumbbells | 15 | 12 | 10 | View | |
| Wrist Curls | 20 | 20 | 20 | 3 sets | View |
| Saturday – Hamstrings | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Sumo Barbell / Dumbbell Squats | 15 | 15 | 10 | View | |
| Leg Curls | 15 | 15 | 10 | View | |
| Hip Thrust (Barbell / Dumbbell) | 15 | 15 | 10 | View | |
| Walking Lunges | 15 | 15 | 10 | View | |
| Hip Adductors | 15 | 15 | 10 | ||
| Stiff Leg / Romanian Deadlift | 15 | 15 | 15 | View | |
| Calf Raises | 15 | 15 | 15 | View |
If you experience any difficulties or have any concerns regarding this workout plan, please don’t hesitate to reach out. You can speak with any trainer available on the floor for guidance, or visit the reception desk for further assistance. We’re here to support you on your fitness journey and ensure you have the best experience possible!