Are you looking to build muscle and gain strength at the gym Then you need a solid workout plan that targets all the major muscle groups In this article we ll outline a 5 day gym workout plan for muscle gain that will help you achieve your fitness goals .
Are you looking to build muscle and gain strength at the gym? Then you need a solid workout plan that targets all the major muscle groups. In this article, we’ll outline a 5 day gym workout plan for muscle gain that will help you achieve your fitness goals.
Table of Contents
Day 1: Chest and Triceps
On day 1, you’ll focus on your chest and triceps. Start with a warm-up of 10 minutes of cardio, such as running or cycling, to get your blood flowing.
Chest Exercises
- Bench Press - 3 sets of 8-10 reps
- Incline Dumbbell Press - 3 sets of 8-10 reps
- Chest Flyes - 3 sets of 10-12 reps
Triceps Exercises
- Triceps Pushdown - 3 sets of 10-12 reps
- Skull Crushers - 3 sets of 10-12 reps
- Dips - 3 sets of 10-12 reps
Finish off your workout with some stretching exercises to cool down and prevent injury. Examples include shoulder stretches, chest stretches, and triceps stretches.
Day 2: Back and Biceps
On day 2, you’ll target your back and biceps. Again, start with a warm-up of 10 minutes of cardio.
Back Exercises
- Deadlifts - 3 sets of 8-10 reps
- Lat Pulldowns - 3 sets of 10-12 reps
- Barbell Rows - 3 sets of 10-12 reps
Biceps Exercises
- Barbell Curls - 3 sets of 10-12 reps
- Hammer Curls - 3 sets of 10-12 reps
- Preacher Curls - 3 sets of 10-12 reps
Don’t forget to stretch your back and biceps after your workout to prevent soreness and injury.
Day 3: Legs
Day 3 is all about legs. This is where you’ll work on building strength in your lower body.
Leg Exercises
- Squats - 3 sets of 8-10 reps
- Leg Press - 3 sets of 10-12 reps
- Lunges - 3 sets of 10-12 reps
- Leg Extensions - 3 sets of 10-12 reps
- Leg Curls - 3 sets of 10-12 reps
End your workout with some stretches for your legs, glutes, and hamstrings.
Day 4: Shoulders and Abs
On day 4, you’ll focus on your shoulders and abs. Start with a warm-up of 10 minutes of cardio.
Shoulder Exercises
- Overhead Press - 3 sets of 8-10 reps
- Lateral Raises - 3 sets of 10-12 reps
- Rear Delt Flyes - 3 sets of 10-12 reps
Abs Exercises
- Crunches - 3 sets of 20 reps
- Leg Raises - 3 sets of 10-12 reps
- Plank - 3 sets of 30 seconds
Stretch your shoulders and abs after your workout to prevent tightness and soreness.
Day 5: Full Body
On day 5, you’ll work on your entire body with a full body workout.
Full Body Exercises
- Deadlifts - 3 sets of 8-10 reps
- Bench Press - 3 sets of 8-10 reps
- Squats - 3 sets of 8-10 reps
- Overhead Press - 3 sets of 8-10 reps
- Barbell Rows - 3 sets of 8-10 reps
Finish off your workout with some stretching exercises to cool down and prevent injury.
Tips for Success
- Make sure to warm up before each workout to prevent injury.
- Focus on proper form and technique to maximize your results.
- Incorporate progressive overload by gradually increasing the weight or reps of your exercises over time.
- Stay consistent with your workouts and stick to your plan.
- Eat a balanced diet that includes plenty of protein to support muscle growth.
FAQs
How many days a week should I work out?
We recommend working out 5 days a week for muscle gain. This allows for enough rest and recovery time between workouts.
How long should I rest between sets?
Rest for 1-2 minutes between sets to allow your muscles time to recover.
Do I need to do cardio?
Cardio is not necessary for muscle gain, but it can help improve your overall fitness and health.
Pros and Cons of a 5 Day Gym Workout Plan for Muscle Gain
Pros:
- Targets all major muscle groups for balanced strength and muscle gain
- Allows for enough rest and recovery time between workouts
- Incorporates progressive overload for continual progress
Cons:
- May be too time-consuming for some individuals
- Requires dedication and consistency to see results
- May be difficult for beginners to perform some exercises with proper form
