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Training Plan to Increase Muscle Mass and Size

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Increase Muscle Mass and Size with Our Five Day Plan

Follow this five day plan to maximise your muscle gains and build your mass and size. With different exercises throughout the week, you’ll be equipped to build the physique you want.

Day1

Exercise (all 80% of 1RM) Reps Sets
Low Incline Bench Press 8 to 10 4
Weighted Dip 8 to 10 4
Flat Dumbbell Bench Press 8 to 10 4
Chin-ups 8 to 10 4
One Arm Dumbbell Row 8 to 10 4
Bent over Barbell Row 8 to 10 4
Close Grip Seated Row 8 to 10 4

Day 2

Exercise (all 80% of 1RM) Reps Sets
Barbell Squat (first set your heaviest then reduce weight if needed) 6 to 8 5
Romanian Deadlift 8 to 10 4
Leg Extensions (superset with below) 10 3
Leg Curls 10 3
Calf Raises 25 3
Overhead Press 8 4
Barbell Shrugs 6 to 10 3
Side Lateral Raise (superset with below) 10 3
Rear Lateral Raise 10 3

Day 3

Exercise (all 80% of 1RM) Reps Sets
Parallel Bar Dips 8 to 10 4
Cable Triceps Extension 8 to 10 4
Dumbbell Triceps Kick Back 8 to 10 4
Incline Hammer Curls 8 to 10 4
Standing Dumbbell Single Arm Curls 6 to 8 4
Abs Crunch 25 3
Side Oblique Crunches 25 3
Leg Raises 25 3

Day 4

Exercise (all 80% of 1RM) Reps Sets
Barbell Deadlift 6 to 8 4
Barbell Back Squat 6 to 8 4
Lying Leg Curls 6 to 8 4
Seated Calf Raise 6 to 8 4
Abs Twisting Crunches 12 to 15 3
Reverse Crunches 12 to 15 3
Russian Twist 12 to 15 3

Day 5

Identify your area of weakness and repeat one of the above days that focuses on this area.

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