FULL GYM
45 MINS
4 PER WEEK
MUSCLE GAIN
OVERVIEW
This plan will get you started on resistance training. It covers exercises that will create a solid workout foundation for you. You will engage many different muslce groups and will get results, especially if you pair this with a high quality nutrition plan. Lets get started!
WEEK 1
OVERVIEW
Welcome to your first day! The most important part of this plan is to properly do the exercises properly. This requires having a good form while lifting weights. Once you get the form right, you can start increasing the load and volume. Now it's time to get started!
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1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
TRICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
NOTES
BACK
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
8 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
LEGS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
CALVES
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Mins |
|
|
|
2 |
12 |
1-2 Mins |
|
NOTES
SHOULDER
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
12 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
ACTIVE REST DAY
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
WEEK 2
OVERVIEW
You've made it past week one and you will notice improvements in your strength and some soreness in muscles. Over time, this soreness will go away as the body adapts to your new routine and training and building muscles. Time to get cracking on week two.
-
1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
TRICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
NOTES
BACK
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
8 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
LEGS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
CALVES
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Mins |
|
|
|
2 |
12 |
1-2 Mins |
|
NOTES
SHOULDER
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
12 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
ACTIVE REST DAY
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
WEEK 3
OVERVIEW
We're done with the second week and week three will include newer exercises that will shake things up a bit while teaching you newer movements. Time to challenge the mind and body while growing stronger and resilient.
-
1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
TRICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
NOTES
BACK
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
8 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
LEGS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
CALVES
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Mins |
|
|
|
2 |
12 |
1-2 Mins |
|
NOTES
SHOULDER
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
12 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
ACTIVE REST DAY
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
WEEK 4
OVERVIEW
Welcome to the final week of the plan. You might have noticed drastic changes in your strength and body composition, especially with a good diet. Time to get going and lift those weights.
-
1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
TRICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
NOTES
BACK
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
8 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
LEGS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
CALVES
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Mins |
|
|
|
2 |
12 |
1-2 Mins |
|
NOTES
SHOULDER
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
|
|
4 |
8 |
1-2 Mins |
|
ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Mins |
|
|
|
3 |
12 |
1-2 Mins |
|
NOTES
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
ACTIVE REST DAY
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
