Complete 5-day plan to build muscle in the gym

Building muscle is often one of the main goals of many people who are beginning to train. There are many ways to do it, but something that is necessary is not to focus only on one part.

There are many reasons why it is good to develop and strengthen muscles. Increasing muscle mass helps strengthen bones, reduces the risk of disease and is able to improve body composition.

Knowing this, we bring you a weekly muscle building routine at the gym that can deliver the results we are so longing for. Of course, it is only recommended for intermediate and advanced athletes, who already have a solid base of strength.

5 day muscle building routine

1. Monday: glutes and legs

  • 3 sets of 8 repetitions of squats.
  • 3 sets of 12 reps of strides walking with weight (should be 6 reps per set on each leg).
  • 4 sets of 8 repetitions of Romanian deadlift.
  • 4 sets of 8 repetitions on the glute and hamstring machine.

1.1 Squats

  1. Stand with your feet hip-width apart and your arms about 15 ° apart.
  2. Squeeze your core, now push your hips back, as if you were going to sit on a chair. Bend your knees, continue lowering your butt toward the floor, until your thighs are parallel to it.
  3. Keeping the weight on your heels, exhale and straighten your legs to return to the starting position.

1.2 Strides walking with weight

  1. With your feet shoulder-width apart, hold a kettlebell with both hands at chest level.
  2. With your chest out and your elbows bent, step forward with your right leg and bend your knee to lower yourself.
  3. While keeping your core tight, push off with your right foot to stand up.
  4. Step your left foot forward, now come down with it.
  5. Continue taking steps, alternating legs.

1.3 Romanian deadlift

  1. Stand with your feet shoulder-width apart, your toes forward, with a barbell or dumbbell in front of your toes.
  2. While keeping your back flat and your legs straight, lower your body. With your arms straight, grab the bar.
  3. Keep the weight right in the middle of your feet, now using your legs, lift the bar without compromising your back. Keep it as close to your body as possible.
  4. Squeeze your glutes at the top, then return the bar to the floor and repeat.

1.4 Glute Ham

  1. Stand on the machine with the soles of your feet on the platform, your knees slightly bent, and your butt hanging just above the pad.
  2. Keeping your spine in a neutral position, squeeze your core and lower toward the floor until your thighs are parallel with it.
  3. Lift straight up to sit, while squeezing your quads, glutes, and core. 
  4. Continue sitting until your arms, when extended in front of you, touch your feet.

2. Tuesday: Back and biceps

  • 4 sets of 8 repetitions of the lat pulldown.
  • At least 3 reps of pull-ups.
  • 4 sets of 8 reps of deadlift.
  • 4 sets of 8 reps with close grip pulls.
  • 4 sets of 8 repetitions of barbell bicep curls.

2.1 Pullback

  1. Adjust the thigh pad so there is no more than 2 inches between the upper quadriceps and the cushion when sitting. If you are using a cable machine, attach a pull-down bar.
  2. Hold onto the bar with a wide grip and overhead, hands wider than shoulder width apart.
  3. Bring your shoulder blades together and pull the bar toward your chest.
  4. Keeping your feet flat on the floor, maintain a neutral spine, inhale, and return the bar overhead.

2.2 Pull-ups

  1. Hold onto a bar with an overhand grip, palms facing away from your body and hands shoulder-width apart.
  2. Hang from the bar, squeezing your shoulder blades like you’re squeezing an orange between them.
  3. “Screw” your pinkies onto the bar and pull it up. Bend your arms and continue pulling until your chin is above the bar.
  4. Lower your back to the starting position by stretching your arms.

2.3 Deadlift

  1. Stand with your feet hip-width apart, toes forward, and a barbell on your feet.
  2. Keeping your back flat, rotate your hips and bend your knees until you can grip the bar with your arms straight. Hold onto the bar with a grappling hook.
  3. Squeeze your core and lift the weight off the ground as you stand, squeezing your glutes at the top.
  4. Return the bar to the floor by rotating your hips and bending your knees.

2.4 Close grip pulls

  1. Adjust the thigh pad so there is no more than 2 inches between the top of your quads and the cushion when sitting. 
  2. Hold the V-bar with your palms facing each other.
  3. Bring your shoulder blades together and lower the bar to chest level.
  4. Keeping your feet flat on the floor, keep your spine neutral, inhale, and fully extend your arms.

2.5 Barbell bicep curls

  1. Hold the bar with your arms straight, palms up, hands just outside your hips.
  2. Fit your feet to hip width, squeeze your glutes, and engage your biceps by bending your elbow to bring the weight up to chest level.
  3. Pause at the top, then return the bar to the starting position.

3. Wednesday: chest and biceps

  • 3 sets of push-ups until failure.
  • 4 sets of 8 repetitions of bench press.
  • 4 sets of 8 reps incline dumbbell press.
  • 3 sets of triceps dips to failure.

3.1 Amplitude flexions

  1. Get on all fours, hands under your shoulders and your knees under your hips. 
  2. Straighten up in a high plank position. Move your hands so that they are about 2 inches wider than your shoulders.
  3. Bend your elbows back at a 45 ° angle to your body and lower until your chest touches the ground (or as close as possible).
  4. Press your palms to return to the start.

3.2 Bank press

  1. Lie down on the bench, with the bar directly over your eyes. Hold the bar with your hands slightly wider than shoulder width apart.
  2. Lift the bar from the rack with your arms straight and pause with the bar across your chest.
  3. Keeping your elbows in toward your body, bend your arms and lower the bar until it touches the center of your chest.
  4. Pushing your feet into the ground, exhale and return the bar to the start.

3.3 Incline Dumbbell Press

  1. Adjust the bench to an incline position and grasp a weight with each hand. 
  2. Lean back, lift the weights directly onto your chest.
  3. Contract your ribs so that your entire back is on the bench. 
  4. Bring your shoulder blades together, then exhale and push the weights up and together onto your chest.
  5. Bend your elbows to bring the weights back to the start.

3.4 Triceps curls

  1. Grab a box or bench. Sit down and place your hands just outside your hips, with your fingers pointing toward your feet.
  2. Press your palms together and put your feet in front of you.
  3. Bend your elbows back to lower your body until they are at a 90 ° angle.
  4. Stretch your arms to lift your body up.

4. Thursday: Legs

  • 3 sets of 12 repetitions of front squats.
  • 4 sets of 8 repetitions of leg press.
  • 4 sets of 8 repetitions of lying leg curls.
  • 4 sets of 8 repetitions of calf raises.

4.1 Front squat

  1. Hold a barbell with your hands shoulder-width apart, resting on your shoulders.
  2. Squat down, feet should be shoulder-width apart and toes point slightly outward.
  3. Squeeze your core and, keeping your chest lifted, push your hips back and bend your knees.
  4. Continue lowering into a squat until your thighs are parallel to the floor.
  5. Keeping the weight on your heels, raise and straighten your legs, squeezing your glutes at the top.

4.2 Leg press

  1. Sit on the machine, your back and head resting comfortably on the pad. 
  2. Place your feet on the plate so that your calves and thighs are at a 90 ° angle.
  3. Release the plate with the assist handles. Then, without moving your head or back, push the platform with your feet until your legs are almost straight.
  4. Pause at the top, then go back to the start.

4.3 Lying leg curl

  1. Adjust the machine so that when you lie on your stomach, the leg pad rests against your lower calf.
  2. Hold on to the assist handles. Then, keeping your core tight, bend your knees to bring your heels closer to your butt.
  3. Pause in the collapsed position before bending your leg.

4.4 Leg extensions

  1. Sit back and adjust the leg pad so that it hits just below your shins.
  2. Hold onto the handles, then squeeze your quads and glutes to extend your legs.
  3. Pause for a second at the top in the collapsed position. Then go back to the start.

4.5 Calf raises

  1. Stand with your feet together.
  2. Push through the balls of your feet and lift your heels as far as you can.
  3. Slowly lower your heels back to start and repeat.

5. Friday: Shoulders

  • 4 sets of 8 repetitions of push press.
  • 4 sets of 8 repetitions of front raises.
  • 4 sets of 8 repetitions of lateral raises.
  • 4 sets of 8 reps of rear deltoid raises

5.1 Push press

  1. Hold the bar in a forward bent position, with your hands slightly wider than shoulder width apart.
  2. Squeeze your core and bend your knees, lowering yourself 4 to 6 inches into a plunge position.
  3. Explode upward, propelling the bar over your head until both arms and legs are straight.
  4. Bring the bar back over your shoulders and bend your knees again to help absorb shock.

5.2 Front raises

  1. Grab two light weights, one in each hand with your palms facing the floor.
  2. Stand with your feet hip-width apart, arms straight. Squeeze your core, then raise your arms until they’re parallel to the floor, keeping them straight.
  3. Pause at the top, then go down again.

5.3 Lateral raises

  1. Stand with your feet hip-width apart, with a light plate or weight in each hand, arms at your sides.
  2. Squeeze your core and lift your arms to the side, palms down.
  3. Pause at the top, then lower your arms.

5.4 Rear deltoid raise

  1. Stand with your feet hip-width apart, with a light plate or weight in each hand, arms at your sides.
  2. Keeping your back flat, turn your hips and slightly bend your knees.
  3. Extend your arms so they hang down, palms facing each other.
  4. Squeeze your core, exhale and lift your arms back and to the side.
  5. Inhale and return to the start.

Saturday and Sunday: Rest

Strengthening your muscles is not something that happens only when you exercise. It is also necessary to give them a break, so that they can repair themselves, a process in which they will mold and adapt to the exercise routine. Recovery also helps with hypertrophy .

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