The best examples of muscle gain gym workout plans: 3 examples that actually work

3 real examples of muscle gain gym workout plans

Let’s start with what you came for: examples of muscle gain gym workout plans: 3 examples you can actually follow. Then we’ll break down how to adjust them for your experience level and weekly schedule.

These three are:

• A 3-day full-body plan (great for beginners or busy people)
• A 4-day upper/lower split (great for consistent progress)
• A 5-day push/pull/legs split (great for intermediate lifters)

All three examples include compound lifts, moderate rep ranges, and enough sets to stimulate muscle growth without wrecking your recovery.

Example of a 3‑day full‑body muscle gain gym workout plan

This is the most forgiving and flexible of the examples of muscle gain gym workout plans. It works well if you’re new to lifting or only have three days per week to train. You’ll hit your whole body each session with slightly different emphasis.

Aim for something like Monday, Wednesday, Friday, with at least one rest day between workouts.

Day A – Full body, strength‑focused

You’ll use slightly heavier weights and lower reps to build a strength base while still supporting muscle growth.

• Barbell back squat: 4 sets of 5–6 reps
• Flat barbell bench press: 4 sets of 6–8 reps
• Bent‑over barbell row: 4 sets of 6–8 reps
• Standing overhead press (barbell or dumbbell): 3 sets of 6–8 reps
• Romanian deadlift: 3 sets of 8–10 reps
• Plank: 3 sets of 30–45 seconds

Rest about 2–3 minutes for big lifts, 60–90 seconds for core.

Day B – Full body, hypertrophy‑focused

Here you’ll use moderate weights and slightly higher reps to really chase the pump.

• Leg press: 4 sets of 10–12 reps
• Incline dumbbell bench press: 3 sets of 10–12 reps
• Lat pulldown or assisted pull‑up: 3 sets of 8–12 reps
• Seated dumbbell shoulder press: 3 sets of 10–12 reps
• Dumbbell walking lunges: 3 sets of 10–12 steps per leg
• Cable or dumbbell biceps curls: 3 sets of 10–12 reps
• Cable triceps pressdown: 3 sets of 10–12 reps

Rest about 60–90 seconds between sets.

Day C – Full body, posterior & core emphasis

This third day balances the week, giving extra love to your back, glutes, and core.

• Deadlift (conventional or trap bar): 4 sets of 4–6 reps
• Front squat or goblet squat: 3 sets of 8–10 reps
• Pull‑ups or assisted pull‑ups: 3 sets of 6–10 reps
• Chest‑supported row or machine row: 3 sets of 8–10 reps
• Hip thrust (barbell or machine): 3 sets of 8–12 reps
• Hanging leg raise or reverse crunch: 3 sets of 10–15 reps

This first example of a muscle gain gym workout plan shows that you don’t need a 6‑day split to grow. With consistent progression, three focused days can drive impressive muscle gain.

4‑day upper/lower split: one of the best examples for steady muscle gain

If you can train four days a week, this is one of the best examples of muscle gain gym workout plans for balancing volume, recovery, and lifestyle. You’ll train upper body twice and lower body twice, with some variation in intensity.

A common schedule:

• Monday: Upper A
• Tuesday: Lower A
• Thursday: Upper B
• Friday: Lower B

Upper A – Push emphasis

This session leans slightly toward chest, shoulders, and triceps while still working the back.

• Flat barbell bench press: 4 sets of 6–8 reps
• Incline dumbbell bench press: 3 sets of 8–10 reps
• Seated cable row: 3 sets of 8–10 reps
• One‑arm dumbbell row: 3 sets of 8–10 reps per arm
• Dumbbell lateral raise: 3 sets of 12–15 reps
• Triceps dips (assisted if needed) or cable pushdown: 3 sets of 10–12 reps
• Face pulls: 3 sets of 12–15 reps (for rear delts and shoulder health)

Lower A – Squat emphasis

This day focuses heavily on quads while still hitting hamstrings and calves.

• Back squat: 4 sets of 6–8 reps
• Leg press: 3 sets of 8–10 reps
• Romanian deadlift: 3 sets of 8–10 reps
• Leg curl (machine): 3 sets of 10–12 reps
• Standing calf raise: 3 sets of 10–15 reps
• Weighted crunch or cable crunch: 3 sets of 10–15 reps

Upper B – Pull emphasis

Here, you bias back and biceps while still giving chest and shoulders enough work.

• Pull‑ups or lat pulldown: 4 sets of 6–10 reps
• Barbell or T‑bar row: 3 sets of 6–8 reps
• Incline barbell or dumbbell bench press: 3 sets of 8–10 reps
• Seated dumbbell shoulder press: 3 sets of 8–10 reps
• Dumbbell hammer curls: 3 sets of 10–12 reps
• EZ‑bar curls: 2–3 sets of 10–12 reps
• Rear delt fly (machine or dumbbells): 3 sets of 12–15 reps

Lower B – Hip hinge & glutes emphasis

This lower‑body day shifts the focus toward posterior chain: glutes, hamstrings, and lower back.

• Deadlift or trap‑bar deadlift: 4 sets of 4–6 reps
• Front squat or hack squat: 3 sets of 8–10 reps
• Hip thrust (barbell or machine): 3 sets of 8–12 reps
• Bulgarian split squat: 3 sets of 8–10 reps per leg
• Seated calf raise: 3 sets of 12–15 reps
• Side plank: 3 sets of 20–30 seconds per side

This second entry in our examples of muscle gain gym workout plans: 3 examples is perfect if you want a little more training volume without living at the gym.

5‑day push/pull/legs: advanced example of a muscle gain gym workout plan

Now let’s look at a more advanced example of a muscle gain gym workout plan that fits people who love training and recover well. You’ll hit each muscle group about twice per week with varied volume.

A typical schedule:

• Monday: Push (chest, shoulders, triceps)
• Tuesday: Pull (back, biceps)
• Wednesday: Legs
• Thursday: Rest or light cardio
• Friday: Push (variation)
• Saturday: Pull or Legs (alternate weekly)

Push Day 1 – Heavy compounds

• Barbell bench press: 4 sets of 5–6 reps
• Overhead press: 3 sets of 6–8 reps
• Incline dumbbell press: 3 sets of 8–10 reps
• Cable fly or pec‑deck: 3 sets of 12–15 reps
• Dumbbell lateral raise: 3 sets of 12–15 reps
• Skull crushers or overhead triceps extension: 3 sets of 10–12 reps

Pull Day 1 – Heavy back focus

• Weighted pull‑ups or heavy lat pulldown: 4 sets of 6–8 reps
• Barbell row or Pendlay row: 4 sets of 6–8 reps
• Chest‑supported row: 3 sets of 8–10 reps
• Straight‑arm pulldown: 3 sets of 10–12 reps
• Barbell curls: 3 sets of 8–10 reps
• Incline dumbbell curls: 2–3 sets of 10–12 reps

Legs Day – Mixed rep ranges

• Back or front squat: 4 sets of 6–8 reps
• Romanian deadlift: 3 sets of 8–10 reps
• Leg press: 3 sets of 10–12 reps
• Walking lunges: 3 sets of 10–12 steps per leg
• Leg curl: 3 sets of 10–12 reps
• Standing or seated calf raise: 4 sets of 10–15 reps

Push Day 2 – Higher‑rep pump work

• Incline barbell bench press: 3 sets of 8–10 reps
• Dumbbell shoulder press: 3 sets of 8–10 reps
• Machine chest press: 3 sets of 10–12 reps
• Cable lateral raise: 3 sets of 12–15 reps
• Rope triceps pressdown: 3 sets of 10–12 reps
• Close‑grip push‑ups: 2 sets to near failure

Pull Day 2 or Legs Day 2 – Rotate weekly

One week you repeat a lighter, higher‑rep pull day, the next week a lighter, higher‑rep leg day. This keeps fatigue in check and gives you variety without changing the plan every five minutes.

For Pull Day 2, for example:

• Wide‑grip lat pulldown: 3 sets of 10–12 reps
• Seated cable row: 3 sets of 10–12 reps
• Dumbbell row: 3 sets of 10–12 reps per arm
• Rear delt fly: 3 sets of 12–15 reps
• Hammer curls: 3 sets of 10–12 reps

This third plan rounds out our examples of muscle gain gym workout plans: 3 examples, giving you an option if you enjoy training 5 days per week and can prioritize sleep and nutrition.

How to pick from these examples of muscle gain gym workout plans

You’ve now seen three real examples of muscle gain gym workout plans. Choosing the right one is less about “which is best on paper” and more about “which fits my life so I can stick with it for months.”

Here’s a simple way to decide:

• If you’re a beginner, or returning after a long break: The 3‑day full‑body plan is your best bet. It teaches the big lifts, gives you plenty of practice, and avoids overwhelming soreness.
• If you’re intermediate with a steady schedule: The 4‑day upper/lower split is one of the best examples of a balanced approach to muscle gain and strength.
• If you’re experienced, sleeping well, and eating for growth: The 5‑day push/pull/legs split is a strong example of a higher‑volume muscle gain plan.

Research supports this flexibility. Studies suggest that total weekly volume per muscle group (how many hard sets you do per week) is more important than the exact split you use, as long as you train a muscle at least twice per week and progressively increase load or reps over time. You can read more about resistance training guidelines from the American College of Sports Medicine here: https://www.acsm.org/education-resources/trending-topics-articles/strength-training.

6+ practical tips to make any example of a muscle gain gym workout plan work

Seeing examples of muscle gain gym workout plans is helpful, but the magic happens in how you run them. A few real‑world tips:

1. Use progressive overload, not random chaos

Pick a starting weight that lets you complete the lower end of the rep range with 1–3 reps left in the tank. Each week, try to add a small amount of weight or an extra rep. That slow, steady increase is what drives muscle growth.

2. Eat like you want to grow

For muscle gain, most people need a slight calorie surplus plus enough protein. The NIH and other sources typically recommend around 1.6–2.2 grams of protein per kilogram of body weight for lifters aiming to build muscle. You can explore nutrition basics via the National Institutes of Health here: https://www.niams.nih.gov/health-topics/nutrition.

3. Respect recovery

Muscle grows when you rest, not while you’re grinding through your fifth set of squats. Aim for 7–9 hours of sleep most nights and keep at least one full rest day per week. The CDC has general sleep recommendations here: https://www.cdc.gov/sleep/index.html.

4. Track your training

Use your phone or a notebook. Write down exercises, sets, reps, and weights. Over a month, you should see numbers slowly creep up. If they’re not, adjust food, sleep, or volume.

5. Stick with a plan long enough to see results

A common mistake is program‑hopping every two weeks. Any of the examples of muscle gain gym workout plans: 3 examples in this article can work well if you commit to them for at least 8–12 weeks while pushing for progression.

6. Customize without butchering the plan

Hate an exercise because it hurts your joints? Swap it for a similar movement.

Some easy swaps:

• Back squat → front squat, goblet squat, or hack squat
• Barbell bench press → dumbbell bench or machine press
• Pull‑ups → lat pulldown
• Barbell row → chest‑supported row or cable row

The structure of these examples of muscle gain gym workout plans—compounds first, then accessories, moderate volume—matters more than any single exercise.

2024–2025 trends you can borrow for better muscle gain

The fitness world in 2024–2025 is packed with flashy trends, but a few are actually useful when added to the classic examples of muscle gain gym workout plans you’ve just seen:

• Wearable tracking: Smartwatches and rings can help you monitor sleep and recovery. If your recovery score tanks, it might be a good day to back off heavy squats.
• Evidence‑based programming: More lifters are following templates inspired by research (like moderate volume, 2–3 sessions per muscle per week) rather than random “bro splits.” All three examples in this guide reflect that shift.
• RIR (Reps in Reserve): Instead of training to absolute failure on every set, many lifters now stop with 1–3 reps left in the tank. That’s easier to recover from and fits perfectly into our 3 examples of muscle gain gym workout plans.

Use the trends as seasoning, not the main dish. The basics—like the three plans you’ve seen—still do the heavy lifting.

FAQ: Real‑world questions about examples of muscle gain gym workout plans

What are some good examples of muscle gain gym workout plans for beginners?

For beginners, the best examples are usually full‑body plans done 2–3 times per week. The 3‑day full‑body plan in this article is a strong example of a muscle gain gym workout plan that teaches core lifts, keeps volume manageable, and allows recovery.

How long should I follow one example of a muscle gain gym workout plan before changing it?

A good rule of thumb is at least 8–12 weeks. As long as you’re still adding weight, reps, or sets gradually—and you feel motivated—you can keep running the same structure. When progress stalls for several weeks despite good sleep and nutrition, it may be time to switch to another of the examples of muscle gain gym workout plans in this guide.

Can I build muscle with only 3 days per week using these examples?

Yes. Many people gain muscle very well on a 3‑day full‑body routine, especially in their first few years of lifting. The key is pushing close to failure on your working sets, eating enough protein and calories, and progressively increasing the weight or reps.

Do these examples include enough cardio for health?

These examples focus on lifting for muscle gain, but you can absolutely add 1–3 light to moderate cardio sessions per week (like 20–30 minutes of brisk walking, cycling, or incline treadmill). Just avoid turning cardio into a second full‑time job if your main goal is muscle gain.

Is there an example of a muscle gain gym workout plan for people over 40?

Yes—any of the three examples can work if you adjust volume and recovery. Many lifters over 40 do well with the 3‑day full‑body or 4‑day upper/lower split, slightly lower weekly volume, and more focus on warm‑ups and joint‑friendly exercise choices. If in doubt, talk with a healthcare professional or physical therapist, especially if you have existing conditions.

You now have three clear examples of muscle gain gym workout plans: 3 examples plus plenty of ways to tweak them. Pick the one that fits your life, commit to it, track your lifts, and let time and consistency do their thing.