Best workout schedule for muscle gain and gym at home?

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Are you a workout lover like me? Want to build upper and lower body muscles? But unable to make a plan or routine?. Then you are at the right place where we discuss the best workout schedule for muscle gain. 

In this free workout routine, we discuss some of the best upper and lower body exercises to build every muscle mass faster. So who are you a beginner or intermediate, young or old, men or women, actually nothing really matters because here we give step by step guide for every one of you. 

Keep in mind, to get stronger you need to get bigger. And when your muscles go bigger you need to fill more calories than your burn. Not only that, you need to take a rest after every 2-3 days of training. So before going for the workout schedule, make a solid decision and commitment. 

Okay, maybe now you are ready to check out our best workout schedule for muscle gain. 

Best Workout Schedule For Muscle Gain.

According to the training experts, upper and lower body muscle workout programs are more effective and popular than others. Although, I am pretty much sure that you need a workout routine that helps you to build both upper and lower body muscles together. That’s why we schedule a workout plan and divide it into 6 days. It means every 6-day workout plan that you need to follow 5 times in 30 days. The reason behind we choose 6 days instead of 7 because 7 is an odd no. But if you follow a 6-day routine then it goes simple for you, just follow the 6-day schedule for 5 times ( 6*5= 30 days ). And lastly, in this plan, you find some of the best upper and lower body muscle exercises. So let’s check out the best workout schedule for muscle gain.   

Free 7 Day muscle building workout plan for a month ( 30 days)

Day 1 Monday- Upper Body Exercises.

Day 2 Tuesday- Lower Body Exercises.

Day3 Wednesday- Rest.

Day 4 Thursday-  Upper Body Exercises.

Day 5 Friday- Lower Body Exercises.

Day 6 Saturday- Rest.

On Sunday you can take a rest or you do some stretching exercises. 

best workout schedule for muscle gain

Best Upper Body workouts

1.Pull-Ups/Chin-ups

3-4 sets of 5-10 reps each.

Rest 2-3 minutes between each set.

You can do pull-ups almost every day without any issue. This exercise gives grip strength, Strengthen the back muscles, improves mental health, improves back muscles, and Improves overall body strength.

2.Push-Ups

3-4 sets of 5-10 reps each.

Rest 1-2 minutes between each set.

Push up workout is very effective to build chest, shoulders, and triceps muscles. Keep in mind, biceps growth needs to pull up exercises, not push-ups. 

3.Dumbbell bench press

3-4 sets of 5-10 reps each.

Rest 1-2 minutes between each set.

The dumbbell bench press is a very effective upper body muscles workout, it provides enough strength on your shoulders, triceps, forearms, and many different upper body muscles. 

4.Pullover

3-4 sets of 6-8 reps each.

Rest 1-2 minutes between each set.

Pullover exercise specifically helps to build your lats and pecs muscles.

5.Dumbbell biceps curl

3 Sets of 5-10 reps each.

Rest for 60 sec between each set.

Dumbbell biceps curl exercise is very effective to build font arm, back arm, and shoulders muscles. Moreover, you can identify your strength and growing process very easily. 

6.Overhead triceps extension

3-4 sets of 6-8 reps each.

Rest 1-2 minutes between each set.

Hard but effective exercise to increase strength on your back arm or triceps muscles. 

7.Bent-over row

2-3 sets of 6-8 reps each.

Rest 2-3 minutes between each set.

Bent over row is one of the best exercises to build back and shoulder muscles very effectively.

Best Lower Body workouts

1.Barbell Back Squat

2-5 sets of 6-10 reps each.

Rest 1-3 minutes between each set.

Barbell Back Squat Is the best exercise for men to strengthen their quads, hamstrings, glutes,  joints, ligaments, knee, and hip also. 

2.Romanian Deadlifts

2-3 sets of 6-10 reps each.

Rest 1-3 minutes between each set.

Romanian Deadlifts help to improve muscle movements and the core body. 

3.Leg Curls

2-3 sets of 8-10 reps each.

Rest 1-2 minutes between each set.

Seated leg curls give strength to your lower body muscles and also improve the flexibility of your hamstring. 

4.Abs

1-2 sets of 8-15 reps each.

Rest 1-2 minutes between each set.

Abs exercises help to improve your flexibility,  posture, and balance. Besides that this exercise is also very helpful to reduce pain. 

5.Bulgarian split squat

2-3 sets of 8-10 reps each.

Rest 2-3 minutes between each set.

Quads, hamstrings, glutes, and calves are some lower body muscles that improve by doing this single leg squat or Bulgarian split squat exercise. 

6.Glute Ham Raise

2-3 sets of 6-12 reps each

Rest 2-3 minutes between each set.

Glute Ham Raise, special exercise for the hamstring but also promotes strength on your glutes and lower back. 

So these are some free workout routines to build muscle at your home or gym. it’s a best workout schedule for muscle gain at home.

best workout schedule for muscle gain
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Important Points To Note for the Best workout plan to build muscle.

Below we give some important points that you need to note before going to the gym or training.

  • Discipline is first, Remember, Good things take time so follow the routine step by step, rest your body for 2-3 days a week.
  • For every set use the same weights for exercise, which means if you start with 110lbs then complete your sets with 110lbs. If you start with 90 then finish it in 90lbs. After some time when you gain strength in your muscles then increase the weights.
  • when you exercise your body burns more energy and calories, so you need to fulfill this burning by eating more foods. Did you know, a pound of muscle needs 2800 calories to build. So eat more than burn.   
  • Try to start your exercise with some warm-up exercises like jumping jacks, leg swings, squats, and leg bends.
  • After warm up start pull-ups and push-ups before going for the next exercises.
  • If you follow 3 sets then each rep goes like 8 reps for the 1st set, 7reps for the 2nd set, and 6 reps for the 3rd set. But don’t mix the weights as we discussed earlier.
  • If you want then do some HIIT training any one day in a week. This high-intensity interval training is beneficial for weight loss that short, intense workouts. 
  • If you are a beginner or do the workout at your home then pull-ups and push-ups are the best options to start. And for weight exercises, you can lift any household objects like bricks, books, and others. 

You may miss many other upper and lower body exercises. But it doesn’t matter because our body doesn’t know what is pull up, push-ups, or exercise. They want proper muscle stretching, toning, muscle stress, or tension. That helps to burn extra calories, remove toxic and extra fat from our body. So our recommended workout plan is more than enough to build a strong, big, and healthy body. 

Physical exercise it’s good for our health. I am discussing, Best Workout Schedule For Muscle Gain. I think you like this article. thanks.


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