Muscle Gain Workouts: Build Strength and Size Naturally

Muscle Gain Workouts: Build Strength and Size Naturally

Building muscle is not only about lifting heavy weights. It requires the right workout routine, proper nutrition, and consistency. With a well-planned muscle gain workout, you can increase strength, improve body shape, and boost confidence.

Best Muscle Gain Gym Workout Plan (Beginner–Intermediate)

Day 1 – Chest & Triceps

→ Bench Press – 3 sets × 10 reps

→ Incline Dumbbell Press – 3 × 12

→ Chest Fly – 3 × 12

→ Tricep Pushdown – 3 × 12

→ Dips – 2 × max

Day 2 – Back & Biceps

→ Lat Pulldown – 3 × 10

→ Seated Row – 3 × 12

→ Deadlift – 3 × 8

→ Barbell Curls – 3 × 12

→ Hammer Curls – 2 × 12

Day 3 – Legs

→ Squats – 3 × 10

→ Leg Press – 3 × 12

→ Lunges – 3 × 10 each leg

→ Leg Curl – 3 × 12

→ Calf Raises – 3 × 15

Day 4 – Shoulders & Abs

→ Shoulder Press – 3 × 10

→ Lateral Raises – 3 × 12

→ Front Raises – 2 × 12

→ Plank – 3 × 30 sec

→ Crunches – 3 × 15

🍗 Nutrition Tips

→ Eat high-protein foods (eggs, chicken, paneer, dal)

→ Include carbs like rice, oats, and roti

→ Add healthy fats (nuts, seeds)

→ Drink enough water

⏰ Important Tips

→ Sleep 7–8 hours daily

→ Increase weight gradually

→ Focus on correct form

→ Stay consistent

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