The journey to muscle building can be challenging for beginners, but with the right training plan, anyone can achieve success. In this article, we present a 5-day muscle-building program. Create lasting changes in your body with step-by-step strength-enhancing exercises.
Day 1: Chest and Triceps
- Bench Press
- 4 sets x 8-12 reps
- (Main compound movement for strength and mass)
- Dumbbell Flyes
- 3 sets x 10-12 reps
- (Isolate the chest and improve stretch)
- Triceps Dips
- 3 sets x 8-10 reps
- (Effective for fully engaging the triceps)
Day 2: Back and Biceps
- Lat Pulldown
- 4 sets x 8-12 reps
- (Great for increasing back width)
- Dumbbell Rows
- 3 sets x 10-12 reps (each arm)
- (Targets back thickness)
- Barbell Curls
- 4 sets x 8-12 reps
- (The primary movement for building bicep mass)
Day 3: Rest
- Rest day for muscle recovery and growth. You can do light cardio or active recovery if desired.
Day 4: Legs
- Squats
- 4 sets x 8-10 reps
- (Essential movement for leg and glute development)
- Lunges
- 3 sets x 12 reps (each leg)
- (Works on balance and targets legs from different angles)
- Leg Press
- 4 sets x 10-12 reps
- (Great for adding volume and focusing on leg muscles)
Day 5: Shoulders and Core
Dumbbell Shoulder Press
4 sets x 8-10 reps
(Main exercise for building shoulder strength and size)
Planks
3 sets x 30-60 seconds
(Helps strengthen the core)
Russian Twists
3 sets x 20 reps (each side)