30 Day Muscle Building Workout Plan with PDF

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).

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

free 30 day muscle building workout plan
workout plan for muscle building

Day 1 – Chest, Triceps, and calves

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10 and 8
Incline DB Bench Press12, 10, 8 and 6
Machine Fly12, 10 and 8
Narrow Push-upsAMRAP x 3
Barbell Skull Crusher/
DB Overhead Extension
12, 10, and 8
Rope Pushdown12, 10, and 8
Triceps Kickback10, 8 and 6
Calf Raises15, 12, and 10

Day 2 – Quadriceps and Core

ExerciseRepetitions
Barbell Squat15, 12, 10, 8
Dumbbell Lunges10, 8, 8
Machine Leg Press15, 12, 10
Leg Extension15, 12, 10
Reverse Crunches10 x 2
Sit-ups10 x 2
Leg Raises10 x 2
30 day workout plan for muscle building

Day 3 – Rest

Day 4 – Back, Biceps, and Wrist

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Standard Deadlift6, 4, 2, 2
Lat Pulldown15, 12, 10
Seated Rowing15, 12, 10
Single-arm DB Rowing10, 8, 6
Barbell Curl10, 8, 6
Cable Curl10, 8, 6
Concentration Curl10, 8, 6
Wrist Curl10, 8, 6
30 day gym workout plan for strength and growth

Day 5 – Shoulder, Hamstrings, and Glutes

WorkoutReps
Barbell Overhead Press12, 10, 8
Alternate DB Front Raise10, 8, 6
DB Lateral Raises10, 8, 6
Barbell Upright Row10, 8, 6
Shoulder Shrug12, 10, 8
Barbell Good Morning10, 8, 6
Hamstring Curl15, 12, 10
Barbell Hip Thrust12, 10, 8
muscle building workout plan for beginners

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

WorkoutReps
Push-upsAMRAP x 2
Incline Barbell Bench Press15, 12, 10 and 8
Flat DB Bench Press12, 10, 8 and 6
DB Pullover12, 10 and 8
Barbell Skull CrusherAMRAP x 3
Overhead Triceps Extension12, 10, and 8
Bench Dips12, 10, and 8
Calf Raises15, 12, and 10
30 day fitness challenge plan

Day 9 – Quadriceps and Core

ExerciseRepetitions
Barbell Squat15, 12, 10, 8
Machine Leg Press15, 12, 10
Hack Squat12, 10, 8
Leg Extension15, 12, 10
Mountain Climber20-sec x 2
Standard Plank60-sec x 2
Side Plank20-sec x 2
30 day body transformation workout

Day 10 – Back, Biceps, and Wrist

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Lat Pulldown15, 12, 10
Barbell Bent Over Row12, 10, 8
Seated Rowing15, 12, 10
Face pull12, 10, 8
Barbell Curl12, 10, 8
Incline DB Curl12, 10, 8
Preacher Curl12, 10, 8
Wrist Curl10, 8, 6
30 day fitness challenge plan

Day 11 – Shoulder, Hamstrings, and Glutes

WorkoutReps
Arnold Press12, 10, 8
DB Bent-arm Lateral Raises10, 8, 6
DB Bent Over Lateral Raises10, 8, 6
Barbell Upright Row10, 8, 6
Barbell Front Raises12, 10, 8
Dumbell RDL10, 8, 6
Hamstring Curl15, 12, 10
Weighted Step-up12, 10, 8
30 day body transformation workout

Day 12 – Rest

Day 13 – Chest, Triceps, and calves

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10, 8
Incline DB Bench Press12, 10, 8, 8
Machine Fly12, 10, 8
DB Pullover10, 8, 6
Bar DipsAMRAP x 3
Single-arm Overhead Extension12, 10, 8
Lying Cable Triceps Extension12, 10, 8
Calf Raises15, 12, and 10
30 day fitness challenge plan

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

ExerciseRepetitions
Barbell Squat15, 12, 10
Bulgarian Split Squat12, 10, 8
Machine Leg Press12, 12, 10
Leg Extension12, 10, 10
Hamstrings Curl12, 10, 10
Barbell RDL10, 8, 6
Barbell Hip Thrust12, 10, 8
Calf Raises12, 10, 10
30 day gym workout routine for muscle and size

Day 16 – Back, Biceps and Core

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Standard Deadlift6, 4, 2, 2
Lat Pulldown15, 12, 10
Seated Rowing15, 12, 10
Single-arm DB Rowing10, 8, 6
Barbell Curl10, 8, 6
Cable Curl10, 8, 6
DB Side Bend10 x 2
Reverse Crunches10 x 2
Leg Raises10 x 2
30 day fitness challenge plan

Day 17 – Chest, Shoulder, Triceps

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10
Incline DB Bench Press12, 10, 10
Machine Fly12, 10, 8
Barbell Overhead Press12, 10, 8
DB Lateral Raises10, 10, 8
Seated Bent-Over Rear Delt Raise10, 10, 8
Barbell Skull Crusher12, 10, 8
Rope Pushdown12, 10, 8
30 day body transformation workout

Day 18 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Squat15, 12, 10
DB Sumo Squat12, 10, 8
Hack Squat12, 12, 10
Hamstrings Curl12, 10, 10
Barbell Good Morning12, 10, 10
Barbell RDL10, 8, 6
Barbell Hip Thrust12, 10, 8
Calf Raises12, 10, 10
muscle building workout plan for beginners

Day 19 – Back, Biceps and Wrist and Core

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Lat Pulldown12, 10, 8
T Rowing12, 10, 8
Seated Rowing12, 10, 8
Face pull10, 8, 8
Barbell Curl12, 10, 8
DB Alternative Curl10, 8, 6
Wrist Curl12, 10, 8
Hanging Knee Raise10 x 2
Plank60-sec
one month workout plan to gain muscle

Day 20 – Chest, Shoulder, Triceps

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10
Incline DB Bench Press12, 10, 10
Incline Cable Fly12, 10, 8
Barbell Overhead Press12, 10, 8
Seated Bent-Over Rear Delt Raise10, 10, 8
Barbell Upright Row10, 10, 8
Single-arm Overhead Extension12, 10, 8
Rope Pushdown12, 10, 8
30 day workout plan for men

Day 21 – Rest

Week 4– Day 22nd to 28th of 30-day body transformation workout plan

Day 22 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Squat15, 12, 10
DB Lunges10, 10, 8
Machine Leg Press12, 12, 10
Good Morning10, 8, 6
Hamstrings Curl12, 10, 10
Weighted Step-up10, 8, 6
Barbell Hip Thrust12, 10, 8
Calf Raises12, 10, 10
one month workout plan to gain muscle

Day 23 – Back, Biceps and Core

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Standard Deadlift6, 4, 2, 1
V Grip Pulldown12, 10, 8
Seated Rowing12, 10, 8
Kneeling One-arm Row10, 8, 8
Cable Curl12, 10, 8
DB Alternative Curl10, 8, 6
Leg Raises10 x 1
Heel touching crunches20 x 1
Plank60-sec
Side plank30-sec
30-day muscle building workout schedule

Day 24 – Chest, Shoulder, Triceps

ExerciseRepetitions
Flat Barbell Bench Press12, 10, 10
Incline DB Bench Press12, 10, 10
Incline Cable Fly12, 10, 8
Arnold Press10, 10, 8
Seated Bent-Over Delt Raise10, 8, 6
Shoulder Shrug12, 10, 8
Rope Pushdown12, 10, 8
Bench Dips12, 10, 8
30 day workout plan for men

Day 25 – Rest

Day 26 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Jammer12, 10, 8
Leg Press12, 10, 8
Leg Extension12, 10, 8
Leg Curl12, 10, 8
Romanian Deadlift10, 8, 6
Weighted Glute Bridge12, 10, 8
Calf Raises12, 10, 8
4-week workout plan to build muscle

Day 27 – Shoulder and Core

WorkoutReps
Barbell Overhead Press12, 10, 8
Alternate DB Front Raise10, 8, 6
DB Lateral Raises10, 8, 6
Bent-Over Rear Delt Raise10, 8, 6
Barbell Upright Row10, 8, 6
Shoulder Shrug12, 10, 8
DB Side Bend10 x 2
Mountain Climber30-sec
Plank60-sec
Side Plank30-sec
30-day muscle building workout schedule

Day 28 – Rest

29th and 30th day of 30 day gym workout plan for muscle building

Day 29 – Back, Biceps, and Wrist

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Lat Pulldown15, 12, 10
Barbell Bent Over Row12, 10, 8
Seated Rowing15, 12, 10
Face pull12, 10, 8
Barbell Curl12, 10, 8
Incline DB Curl12, 10, 8
Preacher Curl12, 10, 8
Wrist Curl10, 8, 6
4 week workout plan to build muscle

Day 30 – Chest, and Triceps

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10, 8
Incline DB Bench Press12, 10, 8, 8
Machine Fly12, 10, 8
DB Pullover10, 8, 6
Bar DipsAMRAP x 3
Narrow Grip Bench Press12, 10, 8
Barbell Skull Crusher12, 10, 8
Bench Dip15, 12, and 10
30-day muscle building workout schedule

if you want to know how to perform the exercises mentioned in the above workout program, you can save the following articles.

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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