Best Workout Schedule For Building Muscle

Best Workout Schedule For Building Muscle
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Monday

The following routine is a prime example of a workout schedule for building muscle. Not only will it help maximize your gains, but also help build strength between workouts.

Monday (Week Start) - Legs

Squats - Do 3 sets of 10 reps with the maximum weight that you can handle.

Dumbbell calf raises - Do 2 sets of 10 reps with the heaviest dumbbells you can handle.

High stepup - Do 3 sets of 15 reps. Use dumbbells to add more resistance if these are easy.

Single leg squat - Do 3 sets of 10 to 15 reps.

Tuesday

Tuesday - Upper Body

Pushups - Do 3 sets of as many reps as possible until failure.

Diamond pushups - Do 3 sets of as many reps as possible until failure.

Bench press - Do 3 sets of 5 with your maximum weight.

Dumbbell press - Do 2 sets of 5 with your maximum weight.

Wednesday

Wednesday - Arms

Barbell curls - Do 2 sets of 10 reps with your maximum weight.

Dumbbell curls - Do 2 sets of 10 reps with your maximum weight.

Tricep extensions (pull downs) - Do 2 sets of 10 reps with your maximum weight.

Military press - Do 2 sets of 5 reps with your maximum weight.

Thursday

Thursday - Back

Back extensions - Do 3 sets of 10 reps.

Lateral pull down - Do 2 sets of 10 reps with your maximum weight.

Lateral rope pull down - Do 2 sets of 10 reps with your maximum weight.

Friday

Friday - Core and Cardio

Do 3 sets of your chosen core exercise.

Do 30 minutes of your chosen cardio exercise.

Saturday

Saturday and Sunday = Rest Days

Take a couple days off.

About the Workout

The above workout schedule for building muscle is effective for several reasons. Notice that many of the exercises say “that you can handle, until failure, or with your maximum weight.” Exercises that you use the heaviest weight that you can handle/maximum weight are great for building muscle. Remember, in order to build muscle and make gains, you need to keep your muscles in a state of tear and regrowth. That’s why you do as much weight as possible, with lower reps. As you get stronger, your next workout will be just as challenging as the first, if you are doing your max weight. Doing a lot of reps with light weight never forces your muscles to work harder.

The above workout is also optimized for letting your body heal properly between workouts. By taking two days off a week, you give your muscles a chance to rehabilitate from being under so much stress.

Finally, the workout utilizes the “different muscle group different day” strategy. This gives each muscle group the maximum amount of time to rest before you work that specific muscle group again. For example, your leg workout is done on Monday. That gives you all the way until next Monday for your legs to recover, which you will need if you are doing you are lifting to your max.

The above workout, done with the recommended reps and the recommended weight will be about as effective as it gets for building muscle.

Need to build muscle as quick as possible? Check out this article.

References

WebMD Health and Fitness Center. https://www.webmd.com/fitness-exercise/default.htm

5 Ways to Get Stronger without Lifting a Weight. Men’s Health https://www.menshealth.com/mhlists/body_weight_exercises/