To build muscles, you need to commit to routine strength training for extended periods. With the right workout and nutrition, you can make this procedure much more effective. Are you new to exercise or an experienced gym-goer looking to add bulk or calorie burning? Customize your weekly workout plan and accomplish your fitness goals.
It even avoids doing training inappropriately or overtraining. No matter your age, you can begin with a beginner program and work the way up. The good news is that while you have a calorie deficiency, you can still build muscles.
What is a Workout Schedule?
A fitness plan consists of exercises you need to perform as well as for how long. It helps to maintain a steady routine and achieve your goals with clarity.
The best gym schedule will depend on several factors such as:
- Your exercise goals
- Baseline fitness level
- Existing health status
- How much space do you have in your schedule to exercise?
For example:
If you want to just enhance your health and looking for weight loss, your workout routine must include:
- Some cardio exercises
- Strength training.
Health Benefits of Muscle Building
Muscle building whether at home or the gym offers many health benefits:
- Boost coordination, strength, as well as balance.
- Enhance skinny muscle mass.
- Improve posture-related problems.
- Reduces loss of bone and improves density.
Why Create a Workout Schedule for Weight Loss or Muscle Gain?
- Regular exercise keeps blood flowing and minimizes the chances of cardiovascular diseases. These are anxiety, type-2 diabetes, arthritis, stroke, etc.
- Help in calorie burning.
- A bodybuilding workout gives nutrients and oxygen to body tissues. It allows the cardiovascular system to work more effectively. It ultimately improves your energy levels.
- It minimizes the feelings of anxiety, stress, as well as depression.
- An effective workout routine retains the motivation for exercising. It also puts minimal pressure on yourself when exercising.
Simple Gym Plan for Muscle Gain
Creating an at home muscle-building plan is a regular part of your everyday life. It will set you up for long-term success. Here is how:
- If you’re a beginner and want exercise to be a natural part of your routine, stay consistent with it.
- Prioritize compound movements and supplement them with isolation workouts. It means beginning with exercises that focus on multiple muscle groups. Try to end up with exercises that focus more on particular muscles.
- Start with a dynamic warm-up and end with a few simple static stretches.
- Don’t forget to incorporate your routine rest days.
- You can even gain size with powerlifting exercises like squats, leg press, bench press, etc.
Note: An ideal beginner calorie burning fitness plan should be simple. You should begin with two workouts per week. Bodybuilding and powerlifting workouts are different.
Powerlifting exercises need more volume as well as intensity. But bodybuilding focuses on blending compound and isolation movements with aesthetics. Many splits used in it are from 3 – 4 exercises/week.
| Day | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Exercise | Push | Pull | Legs | Push | Pull | Legs | Rest |
| Push | Sets | Reps | |
| Day 1 | Barbell military press | 3 | 8 – 12 |
| Barbell bench press | 3 | 8 – 12 | |
| Dumbbell lateral raises | 3 | 8 – 12 | |
| Dumbbell tricep extensions | 3 | 8 – 12 | |
| Dumbbell incline press | 3 | 8 – 12 |
| Pull | Sets | Reps | |
| Day 2 | Lat pulldowns | 3 | 8 – 12 |
| Barbell deadlifts | 3 | 8 – 12 | |
| Dumbbell single arm bicep curls | 3 | 8 – 12 | |
| Barbell bent over rows | 3 | 8 – 12 | |
| Dumbbell upright rows | 3 | 8 – 12 |
| Legs | Sets | Reps | |
| Day 3 | Leg press | 3 | 8 – 12 |
| Barbell squats | 3 | 8 – 12 | |
| Standing calf raises | 3 | 8 – 12 | |
| Leg extensions | 3 | 8 – 12 | |
| Bulgarian split squat | 3 | 8 – 12 |
| Push | Sets | Reps | |
| Day 4 | Dumbbell shoulder press | 3 | 8 – 12 |
| Push-ups | 3 | 8 – 12 | |
| Tricep pushdowns | 3 | 8 – 12 | |
| Barbell incline bench press | 3 | 8 – 12 |
| Pull | Sets | Reps | |
| Day 5 | Pull-ups | 3 | 8 – 12 |
| Face pulls | 3 | 8 – 12 | |
| Barbell good mornings | 3 | 8 – 12 | |
| Seated cable row | 3 | 8 – 12 | |
| Barbell bicep curl | 3 | 8 – 12 |
| Legs | Sets | Reps | |
| Day 6 | Lunges | 3 | 8 – 12 |
| Goblet squats | 3 | 8 – 12 | |
| Romanian deadlifts | 3 | 8 – 12 | |
| Glute kickbacks | 3 | 8 – 12 | |
| Hip thrust | 3 | 8 – 12 |
Day 7: Rest
Conclusion:
Crafting a routine schedule guarantees a more effective workout at the micro level. It even helps you accomplish long-term fitness goals at the macro level.
With time, your body will reply well to a few movements and adapt to training accordingly. If you cannot reach the gym or require a change, working out at home is perfect for weight loss or weight gain.
