Full-Body Strength & Muscle Growth Plan
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
12-Week
Days Per Week
5 Days / week
Time Per Workout
Long (40+ minutes)
Equipment Required
Barbell, Dumbbells, Resistance Bands, Machines
Target Gender
Other
A progressive strength training program designed to build muscle and increase overall strength.
This program incorporates compound lifts, progressive overload, and targeted muscle-building techniques to maximize hypertrophy and functional strength. It’s designed for those looking to gain lean muscle and improve total-body strength.
Day 1: Chest & Triceps
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 6-10 |
| Incline Chest Press Machine | 3 | 6-10 |
| Incline Cable Fly | 3 | 8-12 |
| Chest Dips | 3 | 6-10 |
| Close Grip Bench Press | 3 | 8-10 |
| Dumbbell Triceps Extension | 3 | 10-12 |
| Rope Pushdown | 3 | 10-12 |
Day 2: Back & Biceps
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Pull up | 3 | 6-10 |
| Barbell Bent Over Row | 4 | 8-12 |
| Lat Pulldown | 3 | 8-12 |
| Seated Hammer Curl | 3 | 10-12 |
| Barbell Curl | 3 | 10-12 |
| Concentration Curl | 3 | 12-15 |
Day 4: Legs & Glutes
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Leg Press | 3 | 8-12 |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Bodyweight Bulgarian Split Squat | 3 | 8-12 per leg |
| Single Leg Calf Raises | 3 | 12-15 |
Day 5: Shoulders & Abs
| Exercise | Sets | Reps |
| Barbell Shoulder Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Cable Rear Delt Fly | 3 | 10-12 |
| Hanging Side Knee Raises | 3 | 12 |
| Ab Wheel Rollout | 3 | 10 |
| Russian Twist | 3 | 20 |
Day 6: Full-Body Power & Functional Strength
| Exercise | Sets | Reps |
| Power Clean | 3 | 5-8 |
| Barbell Snatch | 3 | 5-8 |
| One Arm Medicine Ball Slam | 3 | 8-10 |
| The Box Jump | 3 | 10-12 |
| Landmine Press | 3 | 8-10 |
| Weighted Hanging Knee Raises | 3 | 12 |
