In this article I am going to share with you a solid bodybuilding workout plan that helped me to gain over 16 pounds of lean muscle mass in less than 12 weeks. It is a very effective five day body-split workout routine. The best thing about this workout schedule is that the workouts aren’t too long, yet they’re highly effective.

After you have build up some mass, the next stage is strength training which builds muscles that last. Following a 5 day week would also be better as your muscles obtain the required rest before some iron is pumped into them again.

Here is a simple schedule that might help you:

Monday

  • Squats
  • Dead lifts
  • Leg raises
  • Inclined sit ups

Tuesday

  • Inclined barbell bench press
  • Seated dumbbell shoulder press
  • Bicep cable curls
  • Tricep push downs
  • Bent over and dumbbell lateral raises

Thursday

  • Leg press
  • Leg curls
  • Wide grip pull downs
  • Hyper extensions
  • Pull down ab crunches

Friday

  • Incline dumbbell bench press
  • Dumbbell side lateral raises
  • Bicep dumbbell curls
  • Tricep push downs
  • Barbell upright rows

Sunday

  • Incline dumbbell bench press
  • Bent over dumbbell lateral raises
  • Hyper extensions

Keep records of the exercises, weights, sets, and reps that you do. You should try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

To finish off this article I would like to mention that the best way to gain muscle is to combine the workout schedule form above with a good eating plan. I know that this may sound counter-intuitive to you, but if you won’t supply your body with enough building materials – your muscles won’t grow.

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