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Train Like a Pro, Build Muscle Faster, and See Visible Results with Expert-Designed Workouts
CrossFit Workout Plan To Build uscle
Strength & Power Program
Beginner-Friendly Muscle Program
Split Routine Program
CrossFit Hypertrophy Program
Upper-Body Sculpt Program
Build Strength, Define Muscles, and Transform Your Upper Body in Just Weeks
Transform and define your upper body with a balanced mix of strength and isolation exercises. This musclebuilding program targets your chest, back, shoulders, biceps, and triceps to achieve a toned, sculpted appearance while enhancing posture and functional strength. Ideal for beginners to intermediate lifters.
Follow these steps to complete your workout:”
Bench Press
The bench press is one of the most effective compound exercises for building chest strength, improving pushing power, and adding upper body muscle mass. It primarily targets the chest (pectorals), stress management, but also engages the shoulders and triceps
Steps:
- Lie flat on the bench, feet planted firmly on the floor.
- Grip the barbell slightly wider than shoulder-width.
- Unrack and position the bar above your chest.
- Lower the bar slowly to mid-chest, keeping your elbows at a 45 ° angle.
- Press the bar upward until your arms are fully extended.
- Repeat for 8–12 reps, 3–4 sets.
Dumbbell Rows
The Dumbbell Row is a powerful exercise that targets the latissimus dorsi (lats), as well as the rhomboids, trapezius, biceps, and core. It helps build a thicker, stronger back and improves posture
Steps:
- Place one knee and hand on a bench, holding a dumbbell in the opposite hand.
- Keep your back straight, core engaged, and arm fully extended.
- Pull the dumbbell toward your waist, keeping your elbow close.
- Squeeze your back at the top, then lower with control.
- Repeat for 10–12 reps per arm, 3–4 sets.
Shoulder Press
The Shoulder Press (also called Overhead Press or Dumbbell Press) is a key strength exercise that targets the deltoid muscles, while also engaging the triceps and upper chest. It helps build strength, stability, and size in your shoulders
Steps:
- Hold dumbbells at shoulder height, palms forward
- Press them overhead until arms are straight
- Slowly lower back to shoulder level
- Repeat for 8–12 reps, 3–4 sets
Lateral Raises
The Lateral Raise is an isolation exercise that targets the side deltoids (middle shoulder muscles). It helps create wide, rounded shoulders and improves shoulder definition
Steps :
- Hold dumbbells by your sides
- Raise arms out to shoulder height
- Pause and squeeze shoulders
- Lower slowly
- Repeat 12–15 reps, 3–4 sets
Bicep Curls
The Bicep Curl is a classic isolation exercise that directly targets your biceps. It helps build arm size, strength, and definition while improving grip and pulling power stress management
Steps :
- Hold dumbbells at your sides
- Curl up toward your shoulders
- Squeeze at the top
- Lower slowly
- Repeat
Tricep Dips
Tricep Dips are a bodyweight exercise that targets the triceps, while also engaging the shoulders and chest. They’re great for building arm strength, muscle tone, and pushing power
Steps :
- Place your hands on a bench behind you
- Slide your hips off and support your weight
- Lower down until elbows hit 90°
- Push back up strong
- Repeat
Lower-Body Power Program
Build Strength, Tone Your Legs, and Sculpt Powerful Glutes
Build strong, toned legs and glutes while improving overall lower-body strength and stability. Ideal for both beginners and advanced lifters looking to enhance performance and shape
Frequently Asked Questions
Some of the best workout splits for building muscle are:
- Push/Pull/Legs (6-day split)
- Chest & Back/Legs/Shoulders & Arms (3-1-3 split)
- Back & Biceps/Chest & Triceps/Legs/Shoulders (4-day split)
- Chest/Back/Legs/Shoulders & Arms (also a 4-day split)
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute).
To gain muscle in two months, consistently lift weights three to four times a week, focusing on challenging sets with 8-15 repetitions and progressive overload. Simultaneously, eat a high-protein diet with a caloric surplus to fuel growth, targeting about 1.6 grams of protein per kilogram of body weight per day. Ensure adequate rest, getting 7-9 hours of sleep to allow for muscle recovery and growth.
But whether it's enough—or even too much—depends on your body size, training intensity, and specific muscle-building goals. For most people, especially those weighing between 180-220 pounds and hitting the gym hard, 200 grams of protein falls right within that sweet spot for maximizing muscle growth.
Some studies have found that using a creatine supplement can help build muscle mass and improve strength. For most people, these gains tend to be modest. Unless you're an elite athlete in search of a microsecond advantage, creatine supplements alone are unlikely to deliver significant athletic gains
Try This 6 Day Workout Split for Muscle Gain
- Monday: Push Focus - Chest and Triceps.
- Tuesday: Pull Focus - Back and Biceps.
- Wednesday: Leg Day - Hamstrings Focus.
- Thursday: Shoulders and Abs.
- Friday: Push/Pull Combos.
- Saturday: Leg Day - Quad Focus.
Strength Training: The Best Way to Build Muscle
- Lifting weights (dumbbells, barbells, kettlebells)
- Using resistance bands.
- Bodyweight training (push-ups, squats, lunges)
- Machines at the gym.
Sleep is critically important for muscle growth as it provides the body with the necessary time to repair muscle damage from exercise, synthesize new muscle proteins, and release hormones like Human Growth Hormone (HGH) and testosterone that support muscle development and fat loss. Adequate, quality sleep helps restore muscle glycogen, promotes blood flow to muscle tissues, and reduces the catabolic stress hormone cortisol, all of which are essential for effective muscle recovery and growth.
Let's do some quick math. “If you're trying to build muscle, a good rule of thumb is 0.7 grams of protein per pound of body weight,” says Barrett. “So if you weigh 175 pounds, that's about 125 grams per day.”
The fastest way to build muscle involves combining heavy, progressive resistance training with proper nutrition and adequate recovery. This means consistently challenging your muscles with heavy weights or bodyweight exercises, consuming enough protein and total calories to support growth, and getting enough sleep to facilitate repair and rebuilding. Focusing on compound movements, such as squats, deadlifts, and presses, is also effective for triggering muscle growth across multiple muscle groups
Supplementation of testosterone (300-600 mg/wk) to healthy older men for 20 weeks results in skeletal muscle hypertrophy and increases the relative area of both type I and II fibers and myogenin expression. However, lower doses (25-125 mg/wk) in the same study failed to show the same anabolic effects.
How to Gain 5 kg Weight in 1 Month: A Simple Guide
- Set Your Calorie Goal.
- Focus on Nutrient-Dense Foods.
- Train Smart with Strength Training.
- Prioritize Protein Intake.
- Optimize Your Recovery.
- Stay Realistic and Consistent.
- Desert Barbell Strength Gym: Your Partner in Fitness.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
In summary, keeping all sets between 5-20 reps (with the sweet spot probably in the 12-15 range) and varying the rep target across your weekly training regime will see you yielding good results. However, with all the above said, what matters more is the quality of your exercise.
Sleep is critically important for muscle growth as it provides the body with the necessary time to repair muscle damage from exercise, synthesize new muscle proteins, and release hormones like Human Growth Hormone (HGH) and testosterone that support muscle development and fat loss. Adequate, quality sleep helps restore muscle glycogen, promotes blood flow to muscle tissues, and reduces the catabolic stress hormone cortisol, all of which are essential for effective muscle recovery and growth.
You shouldn't train the same large muscle group in consecutive workouts to allow for recovery, which is essential for muscle growth. It's also generally advised to train large muscle groups before smaller, supporting muscles in the same workout, such as training back muscles before biceps, to maximize strength and prevent fatigue from hindering form. Finally, avoid training large, opposing muscle groups on the same day, such as back and chest, if you want to focus on specific areas.
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