Muscle Gain Workout Plan
Build lean muscle mass through progressive resistance training. This complete workout includes exercises, sets, reps, rest, a weekly schedule, and an 8-week progression plan.
Frequency: 4-5 days/week | Duration: 30-45 minutes
Warm-Up
5 minutes of arm circles, bodyweight squats, and light push-ups
Block 1 - Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups AI Tracked | 4 | 10-12 | 60-90 sec |
Push-Ups tip: Keep elbows at a 45-degree angle, not flared out to 90 degrees
Block 2 - Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squats AI Tracked | 4 | 12-15 | 60-90 sec |
Squats tip: Keep knees tracking over your toes throughout the movement
Block 3 - Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups AI Tracked | 4 | 6-10 | 90 sec |
| Dumbbell Curls AI Tracked | 3 | 10-12 | 60 sec |
Pull-Ups tip: Start from a dead hang with shoulders engaged
Dumbbell Curls tip: Keep your upper arms stationary, only forearms should move
Cool-Down
5 minutes of stretching all worked muscle groups
Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Monday | Upper Push | 30-45 minutes |
| Tuesday | Lower Body | 30-45 minutes |
| Wednesday | Rest or light cardio | 20 min |
| Thursday | Upper Pull | 30-45 minutes |
| Friday | Full Body (this workout) | 30-45 minutes |
| Saturday | Active Recovery | 30 min |
| Sunday | Rest | - |
8-Week Progression Plan
Progressive overload is key to results. Follow this plan:
- Weeks 1-2: 3 sets, master form
- Weeks 3-4: 4 sets, slow eccentrics (3s)
- Weeks 5-6: Top of rep ranges
- Weeks 7-8: Harder variations (decline push-ups, weighted squats)
Frequently Asked Questions
How long is this muscle gain workout?
About 30-45 minutes including warm-up and cool-down. Designed for 4-5 days/week.
Can beginners do this?
Yes! Start with fewer sets (2 instead of 3-4), longer rest, and easier variations (knee push-ups, assisted squats).
What equipment do I need?
Most exercises are bodyweight-only. Just floor space and optionally a yoga mat.
Can Fitnit track this?
Yes! Fitnit's AI counts reps and analyzes form automatically via your phone camera.
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