Muscle Building Program

What is a muscle building program?

A muscle building program is a structured training plan designed to maximise hypertrophy across every major muscle group. This 5-day split provides enough volume to push past plateaus while training each muscle group twice per week, which is the sweet spot for stimulating muscle protein synthesis.

How many days per week is this muscle building plan?

This program runs 5 days per week following a Chest/Triceps, Back/Biceps, Legs, Shoulders, and Upper Body combination format. Friday's combined session provides a second stimulus for chest, back, and arms, boosting weekly volume for these key muscle groups while keeping total training days manageable.

Who should follow a muscle building program?

This program suits intermediate to advanced lifters ready to commit to high-volume training. It prescribes 15-25 sets per muscle group per week, aligning with current research for optimal growth. If recovery becomes an issue, drop the last exercise from each session before reducing training days.