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Fitness training

Muscle

Building

Training focused on increasing muscle size through sufficient training volume, progressive overload, moderate repetitions, and adequate recovery.

Check iconIncrease muscle mass

Check iconImprove muscular development

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RECOMMENDED FREQUENCY

4-6 days per week
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INTENSITY

Moderate-High
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TYPICAL SESSION/REP RANGE

6-15 reps
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REST BETWEEN SESSIONS/SETS

60-180 seconds

WEEKLY BLUEPRINT

A structured 7-day microcycle optimized for maximum strength adaptation.

Day 1

Chest and Triceps

  • Bench Press
  • Incline Dumbbell Press
  • Cable Fly
  • Triceps Pushdown
  • Overhead Triceps Extension

Day 2

Back and Biceps

  • Lat Pulldown
  • Barbell Row
  • Seated Cable Row
  • Dumbbell Curl
  • Hammer Curl

Day 3

Legs

  • Squat
  • Leg Press
  • Romanian Deadlift
  • Leg Curl
  • Calf Raise

Day 4

Rest / Recovery

Day 5

Shoulders and Arms

  • Overhead Press
  • Lateral Raise
  • Rear Delt Fly
  • Biceps Curl
  • Triceps Extension

Day 6

Upper Body

  • Incline Bench Press
  • Pull-Ups
  • Dumbbell Row
  • Chest Fly
  • Lateral Raise

Day 7

Rest