30 Day Muscle Building Workout Plan with Free PDF

30 Day Muscle Building Workout Plan PDF

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.

Summary of Muscle Gain Workout Plan

Split TypeHybrid and Upper-Lower Split
Suggested Program Duration3 Months
Program GoalMuscle and Strength Development
Target GenderMale
Sessions/weekFour to Five
Duration/session75-90 minutes
Workout TypeResistance 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

30 Day Muscle Building Workout Plan for Muscle Gain

Day 1 – Chest, Triceps, and calves

ExerciseRepsRest
Flat Barbell Bench Press15, 12, 10 and 82-3 min
Incline DB Bench Press12, 10, 8 and 62-3 min
Machine Fly12, 10 and 81-2 min
Barbell Skull Crusher12 x 31-2 min
Rope Pushdown15 x 31-2 min
Standing Calf Raises15 x 31-2 min

Day 2 – Quadriceps and Core

ExerciseRepsRest
Barbell Squat15, 12, 10, 82-3 min
Dumbbell Lunges12, 10, 81-2 min
Machine Leg Press15, 12, 10, 82-3 min
Hanging Knee Raises10 x 21-2 min
Cable Wood Chop10 x 20-1 min
Kneeling Cable Crunch15 x 20-1 min
Plank60-sec x 20-1 min

Day 3 – Rest

Day 4 – Back, Biceps, and Wrist

WorkoutRepsRest
Pullups/Assisted PUAMRAP x 31-2 min
Lat Pulldown15, 12, 102-3 min
Seated Rowing15, 12, 102-3 min
Single-arm DB Rowing12, 10, 81-2 min
Barbell Curl12, 10, 81-2 min
Hammer Curl12, 10, 81-2 min
Wrist Curl10, 8, 61-2 min

Day 5 – Shoulder, Hamstrings, and Glutes

WorkoutRepsRest
Barbell Overhead Press12, 10, 82-3 min
Lateral Delt DB Raises12, 10, 81-2 min
Reverse Pec Deck Fly15, 12, 101-2 min
DB Romanian Deadlift10, 8, 62-3 min
Hamstring Curl15, 12, 101-2 min
Barbell Hip Thrust12, 10, 82-3 min

Day 6 – Rest

Day 7 – Rest

Week 2 of 30-Day Workout Plan for Muscle Gain

Day 8 – Chest, Triceps, and Calves

WorkoutRepsRest
Incline Barbell Bench Press15 x 42-3 min
Flat DB Bench Press12 x 42-3 min
Cable Crossover12 x 32-3 min
DB Pullover10 x 22-3 min
Rope Pushdown12 x 31-2 min
Bench Dips12 x 31-2 min
Machine Calf Raises15 x 31-2 min

Day 9 – Quadriceps and Core

ExerciseRepsRest
Hack Squat15 x 31-3 min
Dumbbell Lunges10 x 31-2 min
DB Cossack Squat15 x 21-2 min
Leg Extension15 x 21-2 min
Crunches10 x 230-45 sec
Cable Wood Chop10 x 230-45 sec
Plank Dumbbell Drag10 x 230-45 sec
Hanging Knee Raises10 x 21-min

Day 10 – Back, Biceps, and Wrist

WorkoutRepsRest
Pullups/Assisted PU6-10 x 31-2 min
Lat Pulldown15, 12, 10 1-3 min
Barbell Bent Over Row12, 10, 81-3 min
Seated Cable Rowing15, 12, 101-3 min
Incline DB Curl12, 10, 81-2 min
Preacher Curl12, 10, 81-2 min
DB Wrist Extension10 x 31-2 min

Day 11 – Shoulder, Hamstrings, and Glutes

WorkoutRepsRest
Arnold Press12, 10, 81-3 min
Leaning Away Cable Lateral Raise12, 10, 81-2 min
Dumbbell Rear Delt Fly12, 10, 81-2 min
Dumbell RDL10, 8, 61-3 min
Machine Leg Curl15, 12, 101-2 min
Barbell Hip Thrust12, 10, 81-3 min

Day 12 – Rest

Day 13 – Chest, Triceps, and calves

ExerciseRepetitionsRest
Flat DB Bench Press12, 10, 8, 81-3 min
Pec Deck Machine Fly12, 10, 81-2 min
Parallel Bar Dips8-12 x 31-3 min
Rope Pushdown12 x 31-2 min
Single-arm Overhead Extension12, 10, 81-2 min
Calf Raises15 x 31-2 min

Day 14 – Rest

Week 3 of the 4-Week Muscle Gain Workout Plan

Day 15 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitionsRest
Back Squat15, 12, 101-3 min
Dumbbell Lunges12, 10, 81-2 min
Machine Leg Press (Optional)12, 12, 101-3 min
Machine Leg Curl12, 10, 101-2 min
Barbell Hip Thrust12, 10, 81-3 min
Calf Raises12, 10, 101-2 min

Day 16 – Back, Biceps, and Core

WorkoutRepsRest
Pullups/Assisted PU6-10 x 31-3 min
V-Grip Lat Pulldown15, 12, 101-3 min
Seated Cable Rowing15, 12, 101-3 min
T-Bar Rowing12, 10, 81-3 min
Alternate DB Curl10 x 21-2 min
Concentration Curl10x 21-2 min
Kneeling Cable Crunch10 x 21-min
Low-to-High Chop10 x 21-min

Day 17 – Chest, Shoulder, Triceps

ExerciseRepetitionsRest
Flat Barbell Bench Press15, 12, 101-3 min
Incline DB Bench Press12, 10, 101-3 min
Cable Crossover12, 10, 81-3 min
Lateral Dumbbell Raises10, 10, 81-2 min
Rear Delt Dumbbell Raise10, 10, 81-3 min
Rope Pushdown12, 10, 81-2 min

Day 18 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepsRest
Machine Leg Press12, 10, 81-3 min
Dumbbell Lunges10 x 21-2 min
DB Romanian Deadlift12, 10, 101-3 min
Machine Leg Curl12, 10, 101-2 min
Barbell Hip Thrust12, 10, 81-3 min
Calf Raises12, 10, 101-2 min

Day 19 – Back, Biceps, and Core

WorkoutReps
Conventional Deadlift5 x 42-3 min
Front Lat Pulldown 12, 10, 81-3 min
Standing Lat Pulldown12, 10, 8 1-3 min
Seated Cable Rowing12, 10, 8 1-3 min
Chinups12, 10, 81-3 min
Hanging Knee Raise10 x 245-sec
Kneeling DB Low-to-High Chop10 x 245-sec
Plank60-sec

Day 20 – Chest, Shoulder, Triceps

ExerciseRepetitionsRest
Incline DB Bench Press12, 10, 101-3 min
Machine Pec Fly12, 10, 101-2 min
Dumbbell Pullover12, 10, 81-2 min
Lateral DB Raises10, 10, 81-2 min
Rear Delt DB Raise10, 10, 81-2 min
Shoulder Shrug12, 10, 81-2 min
Rope Pushdown12, 10, 81-2 min

Day 21 – Rest

Week 4 of 30-Day Mass Gain Workout Routine

Day 22 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitionsRest
Barbell Squat15, 12, 102-3 min
Leg Extension10, 10, 81-2 min
Leg Curl12, 12, 101-2 min
Weighted Step-up10, 8, 61-2 min
Barbell Hip Thrust12, 10, 81-3 min
Calf Raises12, 10, 101-2 min

Day 23 – Back, Biceps, and Core

WorkoutRepsRest
Pullups/Assisted PU6-10 x 31-2 min
Standard Deadlift5 x 42-3 min
V Grip Pulldown12, 10, 81-3 min
Seated Rowing12, 10, 81-3 min
EZ Bar Curl10, 8, 81-2 min
Spider Curl12, 10, 81-2 min
Hanging Knee Raise10 x 21-min
High to Low Chop10 x 245-sec
Plank DB Drag10 x 245-sec

Day 24 – Chest, Shoulder, Triceps

ExerciseRepsRest
Flat Barbell Bench Press12, 10, 101-3 min
Incline DB Bench Press12, 10, 101-3 min
Cable Crossover12, 10, 81-2 min
Arnold Press10 x 31-3 min
Rear Delt Raise12 x 31-2 min
Shoulder Shrug15 x 21-2 min
Tricep Kickback10 x 31-2 min

Day 25 – Rest

Day 26 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepsRest
Barbell Jammer10, 8, 61-3 min
Leg Press15, 12, 101-3 min
Dumbbell Leg Curl12, 10, 101-2 min
Hip Thrust12, 10, 101-3 min
Standing Calf Raises 15, 12, 101-2 min

Day 27 – Shoulder and Core

WorkoutRepsRest
Alternate DB Front Raise10 x 31-2 min
Lateral Delt DB Raises10 x 41-2 min
Chest Supported Row10 x 31-2 min
Shoulder Shrug12 x 31-2 min
Ab Wheel Rollout6-10 x 21-min
Hanging Knee Raises10 x 21-min
Kneeling Cable Crunches10 x 21-min
High-to-Low Cable Chop10 x 21-min

Day 28 – Rest

Day 29 – Back, Biceps, and Wrist

WorkoutRepsRest
Conventional Deadlift5 x 42-3 min
Standing Lat Pulldown6-10 x 31-2 min
Seated Cable Rowing15, 12, 101-2 min
Chinups10 x 31-2 min
Incline DB Curl12, 10, 81-2 min
Preacher Curl12, 10, 81-2 min
Barbell Forearm Extension10 x 31-2 min

Day 30 – Chest and Triceps

ExerciseRepsRest
Flat DB Bench Press15, 12, 101-3 min
Machine Fly12, 10, 81-2 min
DB Pullover12, 10, 81-2 min
Parallel Bar Dips8-12 x 31-2 min
Barbell Skull Crusher12, 10, 81-2 min
Rope Pushdown15, 12, 101-2 min
One-arm Overhead Triceps Extension12, 10, 81-2 min

30 Day Muscle Gain Workout Plan PDF

Download this free monthly workout plan to gain muscle and improve your physique.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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