Muscle Gain - III
Building muscle isn’t just about lifting weights—it’s about consistency, nutrition, and the right training approach. Whether you’re a beginner or an experienced lifter, muscle gain requires a balance of progressive overload, protein-rich meals, and proper recovery. Fuel your body with the right nutrients, challenge your muscles with effective workouts, and give them time to grow stronger. Stay dedicated, stay disciplined, and watch your strength transform!
Monday - Back
| Monday – Back | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Seated Rows (Wide V-Grip) | 15 | 12 | 10 | 8 |
| Lose Grip Lat Pull Down | 15 | 12 | 10 | 8 |
| Bent Over Rows (Rope) | 15 | 12 | 10 | 8 |
| Reverse Grip Pull Down (Machine) | 15 | 12 | 10 | 8 |
| T-Bar Rows | 15 | 12 | 10 | 8 |
| Straight Pull Down (Rope) | 15 | 12 | 10 | 8 |
| Pull-Ups / Assisted Pull-Ups | 15 | 12 | 10 | 8 |
| Tuesday – Chest | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Inclined Dumbbell Press | 15 | 12 | 10 | 8 |
| Flat Dumbbell Press | 15 | 12 | 10 | 8 |
| Flat Dumbbell Fly | 15 | 12 | 10 | 8 |
| Declined Bench Press Dumbbell Press | 15 | 12 | 10 | 8 |
| Pull Over | 15 | 12 | 10 | 8 |
| Cross Over | 15 | 12 | 10 | 8 |
| Push-ups Subsets | As many as possible (AMRAP) | |||
| Wednesday – Legs | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Body Weight Squats | 20 | 20 | 20 | – |
| Barbell Squats | 15 | 12 | 10 | 8 |
| Sissy Squats | 15 | 12 | 10 | 8 |
| Leg Extensions | 15 | 12 | 10 | 8 |
| Leg Curls + Sumo Dumbbell Squats (Superset) | 15 | 12 | 10 | 8 |
| Calf Raises | 30 | 30 | 30 | 30 |
| Single Leg Box Setup / Bulgarian Split Squats | 15 | 12 | 10 | 8 |
Tuesday - Chest
| Exercise | Set 1 | Set 2 | Set 3 |
| Push Ups | 10 | 10 | 10 |
| Flat Bench Press | 15 | 12 | 10 |
| Inclined Press | 15 | 12 | 10 |
| Butterfly | 15 | 12 | 10 |
| Pull Over | 15 | 12 | 10 |
| Cross Over | 15 | 12 | 10 |
Wednesday - Biceps
| Exercise | Set 1 | Set 2 | Set 3 |
| Barbell Cable Curls | 15 | 12 | 10 |
| Alternate Dumbbell Curls | 15 | 12 | 10 |
| Dumbbell Hammer Curl | 15 | 12 | 10 |
| Preacher Curls | 15 | 12 | 10 |
| Concentration Curl | 15 | 12 | 10 |
Thursday - Triceps
| Exercise | Set 1 | Set 2 | Set 3 |
| Press Down | 15 | 12 | 10 |
| Pull Back | 15 | 12 | 10 |
| Double Hand Dumbbell Extension | 15 | 12 | 10 |
| Single Hand Dumbbell/Kick Bench | 15 | 12 | 10 |
| Bench Dips | 15 | 12 | 10 |
Friday - Triceps
| Exercise | Set 1 | Set 2 | Set 3 |
| Military Press | 15 | 12 | 10 |
| Dumbbell Press | 15 | 12 | 10 |
| Side Lateral Raise | 15 | 12 | 10 |
| Upright Rows | 15 | 12 | 10 |
| Shrugs | 15 | 12 | 10 |
Saturday - Legs
| Exercise | Set 1 | Set 2 | Set 3 |
| Body Weight Squats | 20 | 20 | 20 |
| Barbell/Dumbbell Squats | 15 | 12 | 10 |
| Leg Extensions | 15 | 12 | 10 |
| Leg Curls | 15 | 12 | 10 |
| Lunges | 15 | 12 | 10 |
| Leg Press | 15 | 12 | 10 |
| Calf Raise | 20 | 20 | 20 |
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!