Basic Muscle Building Workout
Here is a basic weight lifting plan you can follow to get you on the right track towards building muscle.
Lifting to build muscle
As usual here at Steel Force Bodybuilding, for the basics we’re going to focus on compound movements using barbells (Pull Ups and Dips being the exceptions to the rule). We’re going to combine the 5×5 strength building protocol with a mid-range weight and rep format to promote hypertrophy (that means getting those muscles big!).
We’re also going to use the superset (doing two different exercises in a row without rest in between) to keep the workouts short and get you out of the gym in 30 minutes or less.
Muscle building workout plans
Phase 1
Workout A: Deadlift 5 reps x 5 sets.
Superset Shoulder Press with High Pulls 8 reps x 4 sets.
Workout B: Squat 5 reps x 5 sets.
Superset Bench Press with Pull Ups 8 reps x 4 sets.
You should stick with the same weight and try to finish all of the sets with that weight. So if you are bench pressing 150 lbs for 5 reps x 5 sets, you should use 150 lbs for all 5 sets. If you make it through that, the next time in the gym you should try 153 or 155 for 5×5.
You should always be trying to break your personal record from the last time in the gym. If you lift the same weight for 8 weeks straight, the muscle WILL NOT GROW. You gotta increase the weight if you want to increase the muscle size.
Phase 2
Workout A: Dead Lift 5 reps x 5 sets.
Power Clean 8 reps x 3 sets.
Workout B: Shoulder Press 5 reps x 5 sets.
Superset Bent Over Rows with Bench Press 8 reps x 4 sets.
Workout C: Squat 5 reps x 5 sets.
Lunge 8 reps (each leg) x 3 sets.
Workout D: Pull Ups 5 reps x 5 sets.
Superset Dips with High Pull 8 reps x 4 sets.
For Phase 2 you will train 4 days per week, training two days on, one day off, two days on, two days off. As an example, you may do
- Monday – Workout A
- Tuesday – Workout B
- Wednesday – Rest
- Thursday – Workout C
- Friday – Workout D
- Saturday – Rest
- Sunday – Rest
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