Training plan for building muscle mass

Explanation

This training plan is suitable for targeted muscle building. It is a 3-day Spit Plan in which the training content is spread over three days. The focus is on the maximum load on the individual muscle groups. The 3 training units are spread over the week. Training on Monday, Wednesday and Friday is best. On Saturday and Sunday the body can regenerate better with a longer break. A diet rich in carbohydrates should be observed before training. Protein-rich food is a good choice after training.

See Muscle Building and Bodybuilding Sports for more information.

The training plan

day 1

  • Bench press:
    • 5 sentences
    • Reps 10, 10, 8, 8, 6
    • Break 1:30 min
  • Flying:
    • 5 sentences
    • Reps 12, 12, 10, 10, 8
    • Break 1:30 min
  • Triceps Extension:
    • 4 sentences
    • Reps 15, 12, 10, 8
    • Break 1:30 min
  • Neck press:
    • 5 sentences
    • Reps 12, 12, 10, 10, 8
    • Break 1:30 min
  • Lateral raise:
    • 4 sentences
    • Reps 12, 10, 9, 8
    • Break 1:30 min
  • Highlight:
    • 4 sentences
    • Reps 12, 10, 9, 8
    • Break 1:30 min

day 2

  • Deadlift:
    • 5 sentences
    • Reps 10, 10, 8, 8, 8
    • Break 1:30 min
  • Lat pull tight:
    • 4 sentences
    • Reps 10, 10, 8, 8
    • Break 1:30 min
  • Lat train wide:
    • 4 sentences
    • Reps 10, 10, 8, 8
    • Break 1:30 min
  • Back insulator:
    • 4 sentences
    • Reps 8, 8, 6, 6
    • Break 1:30 min
  • Bicep Curl:
    • 4 sentences
    • Reps 10, 10, 8, 8
    • Break 1:30 min
  • Hammer Curl:
    • 4 sentences
    • Reps 10, 10, 8, 8
    • Break 1:30 min

Day 3

  • Squats:
    • 5 sentences
    • Reps 12, 11, 10, 9, 8
    • Break 2:00 min
  • Calf lifter:
    • 5 sentences
    • Reps 15, 15, 12, 12, 10
    • Break 1:30 min
  • Hamstrings:
    • 5 sentences
    • Reps 12, 11, 10, 9, 8
    • Break 1:30 min
  • Abdominal crunch:
    • 5 sentences
    • Reps 20, 20, 20, 20, 20
    • Break 30 sec
  • Reverse crunch:
    • 5 sentences
    • Reps 20, 20, 20, 20, 20
    • Break 30 sec

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