Workout Plan for Muscle Gain

What is the best workout plan for muscle gain?

The best workout plan for muscle gain provides high training frequency with each muscle group hit twice per week, sufficient volume at 15-25 sets per muscle group per week, and enough exercise variety to maximise hypertrophy. This 5-day program is engineered to put on muscle as fast as your genetics allow.

How is the muscle gain program structured?

The split runs Chest/Triceps, Legs, Back/Biceps, Shoulders, and an Upper Body combination day. The first four days accumulate most of the volume, while Friday's combined session provides a second stimulus for chest, back, and arms without the fatigue of another dedicated session.

How should you eat to gain muscle?

Muscle gain requires eating in a caloric surplus of 200-400 calories above maintenance with at least 1.8g protein per kg of body weight. Without adequate nutrition, even the best training program will not produce significant growth. Track your food for at least the first few weeks to ensure you are eating enough.