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.
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.
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
