Gaining mass and developing a muscular physique is an ultimate goal of many fitness enthusiats. However, you need to follow a proper diet and a well-designed training program to achieve that goal.
In this article, I’ll talk about the exercise part and share a comprehensive 30 day muscle building workout plan with PDF.
This workout program comprises various exercises (from compound to isolation), high to few rep range sets, and training for every muscle group.
Following this workout plan consistently and feeding your muscles proper nutrition can help you gain muscle and transform your physique over time.
Contents
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Summary of Muscle Gain Workout Plan
| Split Type | Hybrid and Upper-Lower Split |
| Suggested Program Duration | 3 Months |
| Program Goal | Muscle and Strength Development |
| Target Gender | Male |
| Sessions/week | Four to Five |
| Duration/session | 75-90 minutes |
| Workout Type | Resistance Training |
In this workout program, you’ll train 22 out of 30 days. The rest of the days will be recovery days.
Here’s the outline of the 30-Day mass building workout plan to gain muscle.
- Day 1 – Chest, Triceps, and calves
- Day 2 – Quadriceps and Core
- Day 3 – Rest
- Day 4 – Back, Biceps, and Forearms
- Day 5 – Shoulder, Hamstrings, and Glutes
- Day 6 – Rest
- Day 7 – Rest
Day 8 – Chest, Triceps, and calves - Day 9 – Quadriceps and Core
- Day 10 – Back, Biceps, and Wrist
- Day 11 – Shoulder, Hamstrings, and Glutes
- Day 12 – Rest
- Day 13 – Chest, Triceps, and calves
- Day 14 – Rest
Day 15 – Quadriceps, Hamstrings, Calves, and Glutes - Day 16 – Back, Biceps and Wrist and Core
- Day 17 – Chest, Shoulder, Triceps
- Day 18 – Quadriceps, Hamstrings, Calves, and Glutes
- Day 19 – Back, Biceps and Wrist and Core
- Day 20 – Chest, Shoulder, Triceps
- Day 21 – Rest
Day 22 – Quadriceps, Hamstrings, Calves, and Glutes - Day 23 – Back, Biceps and Wrist and Core
- Day 24 – Chest, Shoulder, Triceps
- Day 25 – Rest
- Day 26 – Quadriceps, Hamstrings, Calves, and Glutes
- Day 27 – Shoulder and Core
- Day 28 – Rest
- Day 29 – Back, Biceps, and Wrist
- Day 30 – Chest, Triceps, and Core
Weights and reps: You can lift as heavy as possible as long as you perform the suggested reps with proper form. And increase the load when you have to do fewer repetitions.
Additional Instructions:
- If you’re a beginner, you can reduce workout frequency and complete this training in 45 days instead of thirty.
- Perform warm-up for five minutes before lifting weight. You can do low-impact exercises or perform lightweight sets.
- You can customize this routine according to your fitness level.
- Keep yourself hydrated throughout the workout.
Week 1 of 30-Day Bodybuilding Workout Plan
Day 1 – Chest, Triceps, and calves
| Exercise | Reps | Rest |
|---|---|---|
| Flat Barbell Bench Press | 15, 12, 10 and 8 | 2-3 min |
| Incline DB Bench Press | 12, 10, 8 and 6 | 2-3 min |
| Machine Fly | 12, 10 and 8 | 1-2 min |
| Barbell Skull Crusher | 12 x 3 | 1-2 min |
| Rope Pushdown | 15 x 3 | 1-2 min |
| Standing Calf Raises | 15 x 3 | 1-2 min |
Day 2 – Quadriceps and Core
| Exercise | Reps | Rest |
|---|---|---|
| Barbell Squat | 15, 12, 10, 8 | 2-3 min |
| Dumbbell Lunges | 12, 10, 8 | 1-2 min |
| Machine Leg Press | 15, 12, 10, 8 | 2-3 min |
| Hanging Knee Raises | 10 x 2 | 1-2 min |
| Cable Wood Chop | 10 x 2 | 0-1 min |
| Kneeling Cable Crunch | 15 x 2 | 0-1 min |
| Plank | 60-sec x 2 | 0-1 min |
Day 3 – Rest
Day 4 – Back, Biceps, and Wrist
| Workout | Reps | Rest |
|---|---|---|
| Pullups/Assisted PU | AMRAP x 3 | 1-2 min |
| Lat Pulldown | 15, 12, 10 | 2-3 min |
| Seated Rowing | 15, 12, 10 | 2-3 min |
| Single-arm DB Rowing | 12, 10, 8 | 1-2 min |
| Barbell Curl | 12, 10, 8 | 1-2 min |
| Hammer Curl | 12, 10, 8 | 1-2 min |
| Wrist Curl | 10, 8, 6 | 1-2 min |
Day 5 – Shoulder, Hamstrings, and Glutes
| Workout | Reps | Rest |
|---|---|---|
| Barbell Overhead Press | 12, 10, 8 | 2-3 min |
| Lateral Delt DB Raises | 12, 10, 8 | 1-2 min |
| Reverse Pec Deck Fly | 15, 12, 10 | 1-2 min |
| DB Romanian Deadlift | 10, 8, 6 | 2-3 min |
| Hamstring Curl | 15, 12, 10 | 1-2 min |
| Barbell Hip Thrust | 12, 10, 8 | 2-3 min |
Day 6 – Rest
Day 7 – Rest
Week 2 of 30-Day Workout Plan for Muscle Gain
Day 8 – Chest, Triceps, and Calves
| Workout | Reps | Rest |
|---|---|---|
| Incline Barbell Bench Press | 15 x 4 | 2-3 min |
| Flat DB Bench Press | 12 x 4 | 2-3 min |
| Cable Crossover | 12 x 3 | 2-3 min |
| DB Pullover | 10 x 2 | 2-3 min |
| Rope Pushdown | 12 x 3 | 1-2 min |
| Bench Dips | 12 x 3 | 1-2 min |
| Machine Calf Raises | 15 x 3 | 1-2 min |
Day 9 – Quadriceps and Core
| Exercise | Reps | Rest |
|---|---|---|
| Hack Squat | 15 x 3 | 1-3 min |
| Dumbbell Lunges | 10 x 3 | 1-2 min |
| DB Cossack Squat | 15 x 2 | 1-2 min |
| Leg Extension | 15 x 2 | 1-2 min |
| Crunches | 10 x 2 | 30-45 sec |
| Cable Wood Chop | 10 x 2 | 30-45 sec |
| Plank Dumbbell Drag | 10 x 2 | 30-45 sec |
| Hanging Knee Raises | 10 x 2 | 1-min |
Day 10 – Back, Biceps, and Wrist
| Workout | Reps | Rest |
|---|---|---|
| Pullups/Assisted PU | 6-10 x 3 | 1-2 min |
| Lat Pulldown | 15, 12, 10 | 1-3 min |
| Barbell Bent Over Row | 12, 10, 8 | 1-3 min |
| Seated Cable Rowing | 15, 12, 10 | 1-3 min |
| Incline DB Curl | 12, 10, 8 | 1-2 min |
| Preacher Curl | 12, 10, 8 | 1-2 min |
| DB Wrist Extension | 10 x 3 | 1-2 min |
Day 11 – Shoulder, Hamstrings, and Glutes
| Workout | Reps | Rest |
|---|---|---|
| Arnold Press | 12, 10, 8 | 1-3 min |
| Leaning Away Cable Lateral Raise | 12, 10, 8 | 1-2 min |
| Dumbbell Rear Delt Fly | 12, 10, 8 | 1-2 min |
| Dumbell RDL | 10, 8, 6 | 1-3 min |
| Machine Leg Curl | 15, 12, 10 | 1-2 min |
| Barbell Hip Thrust | 12, 10, 8 | 1-3 min |
Day 12 – Rest
Day 13 – Chest, Triceps, and calves
| Exercise | Repetitions | Rest |
|---|---|---|
| Flat DB Bench Press | 12, 10, 8, 8 | 1-3 min |
| Pec Deck Machine Fly | 12, 10, 8 | 1-2 min |
| Parallel Bar Dips | 8-12 x 3 | 1-3 min |
| Rope Pushdown | 12 x 3 | 1-2 min |
| Single-arm Overhead Extension | 12, 10, 8 | 1-2 min |
| Calf Raises | 15 x 3 | 1-2 min |
Day 14 – Rest
Week 3 of the 4-Week Muscle Gain Workout Plan
Day 15 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Repetitions | Rest |
|---|---|---|
| Back Squat | 15, 12, 10 | 1-3 min |
| Dumbbell Lunges | 12, 10, 8 | 1-2 min |
| Machine Leg Press (Optional) | 12, 12, 10 | 1-3 min |
| Machine Leg Curl | 12, 10, 10 | 1-2 min |
| Barbell Hip Thrust | 12, 10, 8 | 1-3 min |
| Calf Raises | 12, 10, 10 | 1-2 min |
Day 16 – Back, Biceps, and Core
| Workout | Reps | Rest |
|---|---|---|
| Pullups/Assisted PU | 6-10 x 3 | 1-3 min |
| V-Grip Lat Pulldown | 15, 12, 10 | 1-3 min |
| Seated Cable Rowing | 15, 12, 10 | 1-3 min |
| T-Bar Rowing | 12, 10, 8 | 1-3 min |
| Alternate DB Curl | 10 x 2 | 1-2 min |
| Concentration Curl | 10x 2 | 1-2 min |
| Kneeling Cable Crunch | 10 x 2 | 1-min |
| Low-to-High Chop | 10 x 2 | 1-min |
Day 17 – Chest, Shoulder, Triceps
| Exercise | Repetitions | Rest |
|---|---|---|
| Flat Barbell Bench Press | 15, 12, 10 | 1-3 min |
| Incline DB Bench Press | 12, 10, 10 | 1-3 min |
| Cable Crossover | 12, 10, 8 | 1-3 min |
| Lateral Dumbbell Raises | 10, 10, 8 | 1-2 min |
| Rear Delt Dumbbell Raise | 10, 10, 8 | 1-3 min |
| Rope Pushdown | 12, 10, 8 | 1-2 min |
Day 18 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Reps | Rest |
|---|---|---|
| Machine Leg Press | 12, 10, 8 | 1-3 min |
| Dumbbell Lunges | 10 x 2 | 1-2 min |
| DB Romanian Deadlift | 12, 10, 10 | 1-3 min |
| Machine Leg Curl | 12, 10, 10 | 1-2 min |
| Barbell Hip Thrust | 12, 10, 8 | 1-3 min |
| Calf Raises | 12, 10, 10 | 1-2 min |
Day 19 – Back, Biceps, and Core
| Workout | Reps | |
|---|---|---|
| Conventional Deadlift | 5 x 4 | 2-3 min |
| Front Lat Pulldown | 12, 10, 8 | 1-3 min |
| Standing Lat Pulldown | 12, 10, 8 | 1-3 min |
| Seated Cable Rowing | 12, 10, 8 | 1-3 min |
| Chinups | 12, 10, 8 | 1-3 min |
| Hanging Knee Raise | 10 x 2 | 45-sec |
| Kneeling DB Low-to-High Chop | 10 x 2 | 45-sec |
| Plank | 60-sec | – |
Day 20 – Chest, Shoulder, Triceps
| Exercise | Repetitions | Rest |
|---|---|---|
| Incline DB Bench Press | 12, 10, 10 | 1-3 min |
| Machine Pec Fly | 12, 10, 10 | 1-2 min |
| Dumbbell Pullover | 12, 10, 8 | 1-2 min |
| Lateral DB Raises | 10, 10, 8 | 1-2 min |
| Rear Delt DB Raise | 10, 10, 8 | 1-2 min |
| Shoulder Shrug | 12, 10, 8 | 1-2 min |
| Rope Pushdown | 12, 10, 8 | 1-2 min |
Day 21 – Rest
Week 4 of 30-Day Mass Gain Workout Routine
Day 22 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Repetitions | Rest |
|---|---|---|
| Barbell Squat | 15, 12, 10 | 2-3 min |
| Leg Extension | 10, 10, 8 | 1-2 min |
| Leg Curl | 12, 12, 10 | 1-2 min |
| Weighted Step-up | 10, 8, 6 | 1-2 min |
| Barbell Hip Thrust | 12, 10, 8 | 1-3 min |
| Calf Raises | 12, 10, 10 | 1-2 min |
Day 23 – Back, Biceps, and Core
| Workout | Reps | Rest |
|---|---|---|
| Pullups/Assisted PU | 6-10 x 3 | 1-2 min |
| Standard Deadlift | 5 x 4 | 2-3 min |
| V Grip Pulldown | 12, 10, 8 | 1-3 min |
| Seated Rowing | 12, 10, 8 | 1-3 min |
| EZ Bar Curl | 10, 8, 8 | 1-2 min |
| Spider Curl | 12, 10, 8 | 1-2 min |
| Hanging Knee Raise | 10 x 2 | 1-min |
| High to Low Chop | 10 x 2 | 45-sec |
| Plank DB Drag | 10 x 2 | 45-sec |
Day 24 – Chest, Shoulder, Triceps
| Exercise | Reps | Rest |
|---|---|---|
| Flat Barbell Bench Press | 12, 10, 10 | 1-3 min |
| Incline DB Bench Press | 12, 10, 10 | 1-3 min |
| Cable Crossover | 12, 10, 8 | 1-2 min |
| Arnold Press | 10 x 3 | 1-3 min |
| Rear Delt Raise | 12 x 3 | 1-2 min |
| Shoulder Shrug | 15 x 2 | 1-2 min |
| Tricep Kickback | 10 x 3 | 1-2 min |
Day 25 – Rest
Day 26 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Reps | Rest |
|---|---|---|
| Barbell Jammer | 10, 8, 6 | 1-3 min |
| Leg Press | 15, 12, 10 | 1-3 min |
| Dumbbell Leg Curl | 12, 10, 10 | 1-2 min |
| Hip Thrust | 12, 10, 10 | 1-3 min |
| Standing Calf Raises | 15, 12, 10 | 1-2 min |
Day 27 – Shoulder and Core
| Workout | Reps | Rest |
|---|---|---|
| Alternate DB Front Raise | 10 x 3 | 1-2 min |
| Lateral Delt DB Raises | 10 x 4 | 1-2 min |
| Chest Supported Row | 10 x 3 | 1-2 min |
| Shoulder Shrug | 12 x 3 | 1-2 min |
| Ab Wheel Rollout | 6-10 x 2 | 1-min |
| Hanging Knee Raises | 10 x 2 | 1-min |
| Kneeling Cable Crunches | 10 x 2 | 1-min |
| High-to-Low Cable Chop | 10 x 2 | 1-min |
Day 28 – Rest
Day 29 – Back, Biceps, and Wrist
| Workout | Reps | Rest |
|---|---|---|
| Conventional Deadlift | 5 x 4 | 2-3 min |
| Standing Lat Pulldown | 6-10 x 3 | 1-2 min |
| Seated Cable Rowing | 15, 12, 10 | 1-2 min |
| Chinups | 10 x 3 | 1-2 min |
| Incline DB Curl | 12, 10, 8 | 1-2 min |
| Preacher Curl | 12, 10, 8 | 1-2 min |
| Barbell Forearm Extension | 10 x 3 | 1-2 min |
Day 30 – Chest and Triceps
| Exercise | Reps | Rest |
|---|---|---|
| Flat DB Bench Press | 15, 12, 10 | 1-3 min |
| Machine Fly | 12, 10, 8 | 1-2 min |
| DB Pullover | 12, 10, 8 | 1-2 min |
| Parallel Bar Dips | 8-12 x 3 | 1-2 min |
| Barbell Skull Crusher | 12, 10, 8 | 1-2 min |
| Rope Pushdown | 15, 12, 10 | 1-2 min |
| One-arm Overhead Triceps Extension | 12, 10, 8 | 1-2 min |
30 Day Muscle Gain Workout Plan PDF
Download this free monthly workout plan to gain muscle and improve your physique.
