Free
Intermediate
Basic Muscle Gain Plan
A muscle-building focused plan. 4 sessions per week for 6 weeks. Includes chest, back, legs, and arms specific training.
Training Sessions
Chest & Arms
Session 1
45 min
1.Push-up
4 sets× 12 reps
2.Diamond Push-up
3 sets× 10 reps
3.Wide Push-up
3 sets× 12 reps
4.Tricep Dip
3 sets× 12 reps
5.Floor Tricep Dip
3 sets× 15 reps
Back & Shoulders
Session 2
45 min
1.Doorframe Row
4 sets× 12 reps
2.Superman
3 sets× 12 reps
3.Pike Push-up
3 sets× 10 reps
4.Shoulder Taps
3 sets× 20 reps
5.Swimmer
3 sets× 15 reps
Legs Training
Session 3
50 min
1.Squat
4 sets× 15 reps
2.Lunge
3 sets× 12 reps
3.Bulgarian Split Squat
3 sets× 10 reps
4.Glute Bridge
4 sets× 15 reps
5.Calf Raise
4 sets× 20 reps
Core & Full Body
Session 4
40 min
1.Plank
4 sets
2.Bicycle Crunch
3 sets× 20 reps
3.Leg Raise
3 sets× 12 reps
4.Mountain Climber
3 sets× 30 reps
5.Burpee
3 sets× 8 reps
Plan Overview
Duration
6 weeksFrequency
4 sessions/weekGoal
Muscle Gain
Equipment Needed
Chair
Doorframe
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