If you’re looking for a 30 Day Muscle Building Workout Plan With PDF, then you came to the right place. Here, I’ll share one of the best 30-day bodybuilding gym workout programs for beginners and intermediate, especially for men, that will help you transform your physique over time (but not instantly).
Contents
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Summary
Week 1 – 4 Days workout
Week 2 – 5 Days Workout
Week 3 – 6 Days Workout
Week 4 – 4 Days workout + 29th and 30th-day workout
You’ll do a total of 22 days of exercises in a 30-day muscle building workout plan.
The glance of 30-Day Muscle Building Workout Schedule/Plan for Beginners, especially for men.
- Day 1 – Chest, Triceps, and calves
- Day 2 – Quadriceps and Core
- Day 3 – Rest
- Day 4 – Back, Biceps, and Wrist
- 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
The rest interval time between sets: 1 to 3 minutes during weight training and 45 seconds to 1 minute during bodyweight workout.
Weights and reps: Lift as heavyweights as possible so you can’t do more repetitions than required or mentioned in this plan. And increase the load when you have to do fewer repetitions.
You can also download the 30 Day Muscle Building Workout Plan PDF for future use.
Related: Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split
Week 1 – 1st to 7th day of 30-day bodybuilding workout plan
Day 1 – Chest, Triceps, and calves
| Exercise | Repetitions |
|---|---|
| Flat Barbell Bench Press | 15, 12, 10 and 8 |
| Incline DB Bench Press | 12, 10, 8 and 6 |
| Machine Fly | 12, 10 and 8 |
| Narrow Push-ups | AMRAP x 3 |
| Barbell Skull Crusher/ DB Overhead Extension | 12, 10, and 8 |
| Rope Pushdown | 12, 10, and 8 |
| Triceps Kickback | 10, 8 and 6 |
| Calf Raises | 15, 12, and 10 |
Day 2 – Quadriceps and Core
| Exercise | Repetitions |
|---|---|
| Barbell Squat | 15, 12, 10, 8 |
| Dumbbell Lunges | 10, 8, 8 |
| Machine Leg Press | 15, 12, 10 |
| Leg Extension | 15, 12, 10 |
| Reverse Crunches | 10 x 2 |
| Sit-ups | 10 x 2 |
| Leg Raises | 10 x 2 |
Day 3 – Rest
Day 4 – Back, Biceps, and Wrist
| Workout | Reps |
|---|---|
| Pullups/Assisted PU | AMRAP x 3 |
| Standard Deadlift | 6, 4, 2, 2 |
| Lat Pulldown | 15, 12, 10 |
| Seated Rowing | 15, 12, 10 |
| Single-arm DB Rowing | 10, 8, 6 |
| Barbell Curl | 10, 8, 6 |
| Cable Curl | 10, 8, 6 |
| Concentration Curl | 10, 8, 6 |
| Wrist Curl | 10, 8, 6 |
Day 5 – Shoulder, Hamstrings, and Glutes
| Workout | Reps |
|---|---|
| Barbell Overhead Press | 12, 10, 8 |
| Alternate DB Front Raise | 10, 8, 6 |
| DB Lateral Raises | 10, 8, 6 |
| Barbell Upright Row | 10, 8, 6 |
| Shoulder Shrug | 12, 10, 8 |
| Barbell Good Morning | 10, 8, 6 |
| Hamstring Curl | 15, 12, 10 |
| Barbell Hip Thrust | 12, 10, 8 |
Day 6 – Rest
Day 7 – Rest
You can also save: Gym Workout Plan For Women And Men With PDF
Week 2 – 8th to 14th day of 30-day muscle building workout schedule
Day 8 – Chest, Triceps, and calves
| Workout | Reps |
|---|---|
| Push-ups | AMRAP x 2 |
| Incline Barbell Bench Press | 15, 12, 10 and 8 |
| Flat DB Bench Press | 12, 10, 8 and 6 |
| DB Pullover | 12, 10 and 8 |
| Barbell Skull Crusher | AMRAP x 3 |
| Overhead Triceps Extension | 12, 10, and 8 |
| Bench Dips | 12, 10, and 8 |
| Calf Raises | 15, 12, and 10 |
Day 9 – Quadriceps and Core
| Exercise | Repetitions |
|---|---|
| Barbell Squat | 15, 12, 10, 8 |
| Machine Leg Press | 15, 12, 10 |
| Hack Squat | 12, 10, 8 |
| Leg Extension | 15, 12, 10 |
| Mountain Climber | 20-sec x 2 |
| Standard Plank | 60-sec x 2 |
| Side Plank | 20-sec x 2 |
Day 10 – Back, Biceps, and Wrist
| Workout | Reps |
|---|---|
| Pullups/Assisted PU | AMRAP x 3 |
| Lat Pulldown | 15, 12, 10 |
| Barbell Bent Over Row | 12, 10, 8 |
| Seated Rowing | 15, 12, 10 |
| Face pull | 12, 10, 8 |
| Barbell Curl | 12, 10, 8 |
| Incline DB Curl | 12, 10, 8 |
| Preacher Curl | 12, 10, 8 |
| Wrist Curl | 10, 8, 6 |
Day 11 – Shoulder, Hamstrings, and Glutes
| Workout | Reps |
|---|---|
| Arnold Press | 12, 10, 8 |
| DB Bent-arm Lateral Raises | 10, 8, 6 |
| DB Bent Over Lateral Raises | 10, 8, 6 |
| Barbell Upright Row | 10, 8, 6 |
| Barbell Front Raises | 12, 10, 8 |
| Dumbell RDL | 10, 8, 6 |
| Hamstring Curl | 15, 12, 10 |
| Weighted Step-up | 12, 10, 8 |
Day 12 – Rest
Day 13 – Chest, Triceps, and calves
| Exercise | Repetitions |
|---|---|
| Flat Barbell Bench Press | 15, 12, 10, 8 |
| Incline DB Bench Press | 12, 10, 8, 8 |
| Machine Fly | 12, 10, 8 |
| DB Pullover | 10, 8, 6 |
| Bar Dips | AMRAP x 3 |
| Single-arm Overhead Extension | 12, 10, 8 |
| Lying Cable Triceps Extension | 12, 10, 8 |
| Calf Raises | 15, 12, and 10 |
Day 14 – Rest
You can also download: 7 Day Gym Workout Plan With PDF
Week 3 – Day 15th to 21st of the one month workout plan to gain muscle
Day 15 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Repetitions |
|---|---|
| Barbell Squat | 15, 12, 10 |
| Bulgarian Split Squat | 12, 10, 8 |
| Machine Leg Press | 12, 12, 10 |
| Leg Extension | 12, 10, 10 |
| Hamstrings Curl | 12, 10, 10 |
| Barbell RDL | 10, 8, 6 |
| Barbell Hip Thrust | 12, 10, 8 |
| Calf Raises | 12, 10, 10 |
Day 16 – Back, Biceps and Core
| Workout | Reps |
|---|---|
| Pullups/Assisted PU | AMRAP x 3 |
| Standard Deadlift | 6, 4, 2, 2 |
| Lat Pulldown | 15, 12, 10 |
| Seated Rowing | 15, 12, 10 |
| Single-arm DB Rowing | 10, 8, 6 |
| Barbell Curl | 10, 8, 6 |
| Cable Curl | 10, 8, 6 |
| DB Side Bend | 10 x 2 |
| Reverse Crunches | 10 x 2 |
| Leg Raises | 10 x 2 |
Day 17 – Chest, Shoulder, Triceps
| Exercise | Repetitions |
|---|---|
| Flat Barbell Bench Press | 15, 12, 10 |
| Incline DB Bench Press | 12, 10, 10 |
| Machine Fly | 12, 10, 8 |
| Barbell Overhead Press | 12, 10, 8 |
| DB Lateral Raises | 10, 10, 8 |
| Seated Bent-Over Rear Delt Raise | 10, 10, 8 |
| Barbell Skull Crusher | 12, 10, 8 |
| Rope Pushdown | 12, 10, 8 |
Day 18 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Repetitions |
|---|---|
| Barbell Squat | 15, 12, 10 |
| DB Sumo Squat | 12, 10, 8 |
| Hack Squat | 12, 12, 10 |
| Hamstrings Curl | 12, 10, 10 |
| Barbell Good Morning | 12, 10, 10 |
| Barbell RDL | 10, 8, 6 |
| Barbell Hip Thrust | 12, 10, 8 |
| Calf Raises | 12, 10, 10 |
Day 19 – Back, Biceps and Wrist and Core
| Workout | Reps |
|---|---|
| Pullups/Assisted PU | AMRAP x 3 |
| Lat Pulldown | 12, 10, 8 |
| T Rowing | 12, 10, 8 |
| Seated Rowing | 12, 10, 8 |
| Face pull | 10, 8, 8 |
| Barbell Curl | 12, 10, 8 |
| DB Alternative Curl | 10, 8, 6 |
| Wrist Curl | 12, 10, 8 |
| Hanging Knee Raise | 10 x 2 |
| Plank | 60-sec |
Day 20 – Chest, Shoulder, Triceps
| Exercise | Repetitions |
|---|---|
| Flat Barbell Bench Press | 15, 12, 10 |
| Incline DB Bench Press | 12, 10, 10 |
| Incline Cable Fly | 12, 10, 8 |
| Barbell Overhead Press | 12, 10, 8 |
| Seated Bent-Over Rear Delt Raise | 10, 10, 8 |
| Barbell Upright Row | 10, 10, 8 |
| Single-arm Overhead Extension | 12, 10, 8 |
| Rope Pushdown | 12, 10, 8 |
Day 21 – Rest
Week 4– Day 22nd to 28th of 30-day body transformation workout plan
Day 22 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Repetitions |
|---|---|
| Barbell Squat | 15, 12, 10 |
| DB Lunges | 10, 10, 8 |
| Machine Leg Press | 12, 12, 10 |
| Good Morning | 10, 8, 6 |
| Hamstrings Curl | 12, 10, 10 |
| Weighted Step-up | 10, 8, 6 |
| Barbell Hip Thrust | 12, 10, 8 |
| Calf Raises | 12, 10, 10 |
Day 23 – Back, Biceps and Core
| Workout | Reps |
|---|---|
| Pullups/Assisted PU | AMRAP x 3 |
| Standard Deadlift | 6, 4, 2, 1 |
| V Grip Pulldown | 12, 10, 8 |
| Seated Rowing | 12, 10, 8 |
| Kneeling One-arm Row | 10, 8, 8 |
| Cable Curl | 12, 10, 8 |
| DB Alternative Curl | 10, 8, 6 |
| Leg Raises | 10 x 1 |
| Heel touching crunches | 20 x 1 |
| Plank | 60-sec |
| Side plank | 30-sec |
Day 24 – Chest, Shoulder, Triceps
| Exercise | Repetitions |
|---|---|
| Flat Barbell Bench Press | 12, 10, 10 |
| Incline DB Bench Press | 12, 10, 10 |
| Incline Cable Fly | 12, 10, 8 |
| Arnold Press | 10, 10, 8 |
| Seated Bent-Over Delt Raise | 10, 8, 6 |
| Shoulder Shrug | 12, 10, 8 |
| Rope Pushdown | 12, 10, 8 |
| Bench Dips | 12, 10, 8 |
Day 25 – Rest
Day 26 – Quadriceps, Hamstrings, Calves, and Glutes
| Exercise | Repetitions |
|---|---|
| Barbell Jammer | 12, 10, 8 |
| Leg Press | 12, 10, 8 |
| Leg Extension | 12, 10, 8 |
| Leg Curl | 12, 10, 8 |
| Romanian Deadlift | 10, 8, 6 |
| Weighted Glute Bridge | 12, 10, 8 |
| Calf Raises | 12, 10, 8 |
Day 27 – Shoulder and Core
| Workout | Reps |
|---|---|
| Barbell Overhead Press | 12, 10, 8 |
| Alternate DB Front Raise | 10, 8, 6 |
| DB Lateral Raises | 10, 8, 6 |
| Bent-Over Rear Delt Raise | 10, 8, 6 |
| Barbell Upright Row | 10, 8, 6 |
| Shoulder Shrug | 12, 10, 8 |
| DB Side Bend | 10 x 2 |
| Mountain Climber | 30-sec |
| Plank | 60-sec |
| Side Plank | 30-sec |
Day 28 – Rest
29th and 30th day of 30 day gym workout plan for muscle building
Day 29 – Back, Biceps, and Wrist
| Workout | Reps |
|---|---|
| Pullups/Assisted PU | AMRAP x 3 |
| Lat Pulldown | 15, 12, 10 |
| Barbell Bent Over Row | 12, 10, 8 |
| Seated Rowing | 15, 12, 10 |
| Face pull | 12, 10, 8 |
| Barbell Curl | 12, 10, 8 |
| Incline DB Curl | 12, 10, 8 |
| Preacher Curl | 12, 10, 8 |
| Wrist Curl | 10, 8, 6 |
Day 30 – Chest, and Triceps
| Exercise | Repetitions |
|---|---|
| Flat Barbell Bench Press | 15, 12, 10, 8 |
| Incline DB Bench Press | 12, 10, 8, 8 |
| Machine Fly | 12, 10, 8 |
| DB Pullover | 10, 8, 6 |
| Bar Dips | AMRAP x 3 |
| Narrow Grip Bench Press | 12, 10, 8 |
| Barbell Skull Crusher | 12, 10, 8 |
| Bench Dip | 15, 12, and 10 |
if you want to know how to perform the exercises mentioned in the above workout program, you can save the following articles.
- Best Chest And Shoulder Workout To Build Muscle
- The Best Back Workouts For Mass (17 Exercises)
- The Best Upper Body Dumbbell Workout
- Beginner Upper Body Workout (An Ultimate Guide)
- Best Glute And Hamstring Workout
- Dumbbell Leg Exercises
You can also search for a specific workout name on this site.
30 Day Muscle Building Workout Plan PDF
Whether you’re a beginner or intermediate, male or female, download the free 30 Day Muscle Building Workout Plan PDF so you can use it whenever you like.
Related:
5 Day Compound Workout Routine To Build Muscle
6 Day Gym Workout Schedule With PDF
Final Words
I hope the above 30 Day Muscle Building Workout Plan will be helpful for you and help you beef up strength and mass.
You can take a 30-day workout challenge with your pals and see what results you both will get in terms of muscle gain and strength.
If you challenge your previous one to current and future ones, you can also take a 30-day workout challenge for yourself. After completing the 4-week muscle gain workout plan, you can compare the progress.
However, 30 days aren’t enough to see significant results. You’ll have to follow the workout plan for 4 to 16 weeks to gain noticeable muscles.
If you feed proper nutrients and workout consistently, the above 30 day gym workout plan will most probably transform your physique gradually.
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I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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