Muscle Gain Workout Program


Days 1, 2, 3 = First Week

Days 4, 5, 6 = Second Week

Days 7, 8, 9 = Third Week

Days 10, 11, 12 = Fourth Week


Each week you will have three workouts that will come from this muscle gain workout program.  The other days you can choose what workout you would like to do.  We would recommend cardio workouts like biking, running, etc.   You will also want to work on your abdominal muscles.  You can check out our core training section under non-weight training.   While you are doing this workout program limit the amount of workouts that include low resistance and high repetition. 


**There are only five exercises in each workout.  In order for you to gain from this workout, you must concentrate on every set.  The last repetition on every set should be hard enough that you could at most push out another two repetitions.