Workout Plans to Gain Muscle
Okay, keep in mind that the best split is the one you'll actually stick to, everyone is different and no one split is better than the other, just the one that's more fun for you personally. If you're consistent, you'll get huge regardless.
Full Body: It's great for beginners and it introduces you to the habit of working out consistently. 2-3 workouts a week is great, and you can build yourself up to 5 days if you want to go more advanced, as is outlined here.
Push/Pull/Legs: This one is a personal favourite of mine, as someone with a lot of time on their hands. It's more focused on the upper body muscles, which is fine, the one downside being six days a week can be a bit much for beginners.
Upper/Lower: This one is really good for more advanced lifters who need a lot of volume. Three leg days a week is brutal, unless you're into that sort of thing, and is usually too much for beginners as a result.
PHUL: Strength? Size? Why not both?! Split between two strength sessions and four muscle growth workouts, it sure is a challenge. Traverse here only if it's important enough for you to act like the strongest gorilla in captivity.
Advanced Full Body
Full Body
This full body gym plan is inspired by prominent figures, with the likes of Menno Henselmans, Eric Helms, and Jeff Nippard. The goal is to train the whole body five times per week, hitting all muscles three to five times.
Day 1
| Warm Up | 1 Set |
| Bench Press (Barbell) [*] | 6 Sets, 5-20 reps |
| Bent Over Row (Barbell) [*] | 4 Sets, 8-10 reps |
| Leg Press (Machine) [*] | 4 Sets, 10-12 reps |
| Shoulder Press (Dumbbell) [*] | 4 Sets, 10-12 reps |
| Bicep Curl (Barbell) [*] | 4 Sets, 12-15 reps |
| Seated Dip Machine [*] | 3 Sets, 12-15 reps |
Day 2
| Warm Up | 1 Set |
| Pull Up [*] | 4 Sets |
| Incline Bench Press (Dumbbell) [*] | 4 Sets, 10-12 reps |
| Hip Thrust (Machine) [*] | 4 Sets, 10-12 reps |
| Upright Row (Barbell) [*] | 4 Sets, 10-12 reps |
| Standing Calf Raise (Machine) [*] | 4 Sets, 12-15 reps |
Day 3
| Warm Up | 1 Set |
| Squat (Barbell) [*] | 6 Sets, 5-10 reps |
| Chest Dip [*] | 4 Sets |
| Seated Cable Row - V Grip (Cable) [*] | 4 Sets, 12-15 reps |
| Overhead Curl (Cable) [*] | 4 Sets, 15-20 reps |
| Triceps Rope Pushdown [*] | 4 Sets, 15-20 reps |
| Lying Leg Curl (Machine) [*] | 3 Sets, 15-20 reps |
Day 4
| Warm Up | 1 Set |
| Romanian Deadlift (Barbell) | 4 Sets, 8-10 reps |
| Lunge (Dumbbell) | 3 Sets, 24-30 reps |
| Lat Pulldown (Cable) | 3 Sets, 12-15 reps |
| Shullcrusher (Barbell) | 4 Sets, 12-15 reps |
| Lateral Raise (Dumbbell) | 4 Sets, 15-20 reps |
| Seated Calf Raise | 4 Sets, 15-20 reps |
Day 5
| Warm Up | 1 Set |
| Shrug (Barbell) | 5 Sets, 10-12 reps |
| Reverse Hyper-extension | 3 Sets, 12-15 reps |
| Leg Extension (Machine) | 3 Sets, 12-15 reps |
| Cable Fly Crossovers | 4 Sets, 15-20 reps |
| Preacher Curl (Dumbbell) | 3 Sets, 15-20 reps |
| Face Pull | 3 Sets, 15-20 reps |
Advanced Push/Pull/Legs
Push/Pull/Legs
This is an advanced six day push/pull/legs gym split consisting of two push, two pull, and two leg workouts.
Push 1
| Warm Up | 1 Set |
| Bench Press (Barbell) | 6 Sets, 5-20 reps |
| Incline Bench Press (Dumbbell) | 4 Sets, 10-12 reps |
| Triceps Rope Pushdown | 3 Sets, 12-15 reps |
| Lateral Raise (Dumbbell) | 3 Sets, 15-20 reps |
Pull 1
| Warm Up | 1 Set |
| Pull Up | 4 Sets |
| Upright Row (Barbell) | 4 Sets, 10-12 reps |
| Overhead Curl (Cable) | 3 Sets, 15-20 reps |
| Face Pull | 3 Sets, 15-20 reps |
Legs 1
| Warm Up | 1 Set |
| Squat Barbell | 6 Sets, 5-20 reps |
| Romanian Deadlift (Barbell) | 4 Sets, 10-12 reps |
| Leg Press (Machine) | 3 Sets, 10-12 reps |
| Leg Extension (Machine) | 3 Sets, 12-15 reps |
| Standing Calf Raise (Machine) | 3 Sets, 12-15 reps |
Push 2
| Warm Up | 1 Set |
| Shoulder Press (Dumbbell) | 5 Sets, 10-12 reps |
| Chest Press (Machine) | 4 Sets, 12-15 reps |
| Low Cable Fly Crossovers | 4 Sets, 12-15 reps |
| Lateral Raise (Dumbbell) | 3 Sets, 12-15 reps |
Pull 2
| Warm Up | 1 Set |
| Bent Over Row (Barbell) | 5 Sets, 8-10 reps |
| Shrug (Dumbbell) | 4 Sets, 10-12 reps |
| Lat Pulldown (Cable) | 4 Sets, 12-15 reps |
| EZ Bar Biceps Curl | 3 Sets, 12-15 reps |
Legs 2
| Warm Up | 1 Set |
| Hip Thrust (Barbell) | 5 Sets, 8-10 reps |
| Nordic Hamstrings Curls | 4 Sets |
| Reverse Lunge (Dumbbell) | 3 Sets, 24-30 reps |
| Lying Leg Curl (Machine) | 3 Sets, 12-15 reps |
| Seated Calf Raise | 3 Sets, 15-20 reps |
Advanced Upper/Lower
Upper/Lower
This is an advanced upper/lower gym split consisting of three upper (A, B, and C) and three lower (A, B, and C) body workouts done over six consecutive days in an alternating fashion.
Upper A
| Warm Up | 1 Set |
| Bench Press (Barbell) | 6 Sets, 5-20 reps |
| Bent Over Row (Barbell) | 4 Sets, 8-10 reps |
| Shrug (Dumbbell) | 4 Sets, 10-12 reps |
| Low Cable Fly Crossovers | 4 Sets, 12-15 reps |
| Lateral Raise (Dumbbell) | 3 Sets, 15-20 reps |