Alternating Day Workout Plan: 28-Day Split to Gain Muscle

Alternating Day Workout Plan
Program Main FeatureAlternate Day Workout
Split TypeCombined Body Part Split
Exercise TypeResistance Gym Exercises
Rep-set MethodSuperset
Time Spent/Session60-90 minutes
Workout GoalStrength & Muscle Development
Experience RequireBeginner to Intermediate
Target GenderMale and Female
Program Duration28 Days
Recommended Duration12 weeks

You don’t need to hit the gym every day to build muscle or get the major health benefits, you can get that by working out even on alternate days (one-day exercise, next day off, then repeat).

Studies have shown training three times weekly is equally effective than five or six times when volume is equated.1 Johnsen, Emil, and Roland van den Tillaar. “Effects of training frequency on muscular strength for trained men under volume matched conditions.” PeerJ vol. 9 e10781. 18 Feb. 2021, doi:10.7717/peerj.10781, 2Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants (https://doi.org/10.3389/fphys.2021.789403) – Frontiers in Physiology, 3Yang, Yifan et al. “Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells.” Frontiers in Physiology vol. 9 725. 18 Jun. 2018, doi:10.3389/fphys.2018.00725 For example, if you do 12-15 sets per muscle group in three to four sessions per week that one does in six days, you’ll get the same benefits.

However, you need a well-designed exercise program to train each muscle effectively without feeling exhausted.

To solve this issue, I’ve designed a complete 4-week workout plan that involves training on alternate days.

It allows you to train your muscles in an organized way, helping you utilize your time efficiently, and build muscle mass and strength over time.

The Best Alternating Day Workout Plan for Building Muscle

Alternate Day Training

This training program is based on the superset scheme, which involves performing exercises in pairs. Superset is an efficient way to train more muscles in less time compared to the standard rep-set method.

With this superset strategy, you can focus on three to four muscle groups in every session and train your entire body within three days.

Start your day with dynamic warm-up exercises and lightweight resistance training to prepare your muscles for resistance exercises.

Let’s uncover the best alternating day split training:

Day 1 – Chest, Shoulder, and Quads

SupersetSetsRepsRest
Incline Bench Press + Leg Extension310-152-minute
Seated Pec Deck Fly + Leg Press310-152-minute
High-to-low Cable Fly + Lunges310-122-minute
Lateral Raises (Single exercise)510-122-minute

Day 3 – Back, Hamstrings, and Abs

SupersetSetsRepsRest
Pull-ups + Seated Leg Curl3Failure90-second
Lat Pulldown + Lying Leg Curl310-152-minute
Bent-over Row + Knee Raises310-152-minute
Cable Crunches + Cable Chop315-202-minute

Day 5 – Chest, Calves, Glutes, and Arms

SupersetSetsRepsRest
Bench Press + Seated Calf Raises310-152-minute
Upward Cable Fly + Standing Calf Raises310-152-minute
Lean Forward Bar Dips + Hip Thrust310-122-minute
Barbell Curl + Triceps Pressdown310-122-minute

Day 7 – Back, Quads, and Abs

SupersetSetsRepsRest
Pull-ups + DB Squat3Failure2-minute
Seated Cable Row + Hack Squat310-152-minute
One-arm DB Row + Step-up310/side1-minute
Cable Crunches + Decline Leg Raises315-201-minute

Day 9 – Shoulder, Hamstrings, and Arms

SupersetSetsRepsRest
Overhead Press + Stiff Leg Deadlift38-122-minute
Lateral Raises + Machine Leg Curl310-122-minute
Pec Deck Reverse Fly + Barbell Skull Crusher310-122-minute
Incline Curl + Crossbody Triceps Extension312-152-minute

Day 11 – Chest, Quads, Glutes, and Abs

SupersetSetsRepsRest
Smith Machine Incline Press + Leg Extension310-152-minute
Seated Pec Deck Fly + Back Squat310-152-minute
Cable Crunches + Hip Thrust310-152-minute
Hanging Knee Raises + Landmine Twist315-201-minute

Day 13 – Back, Calves, and Shoulder

SupersetSetsRepsRest
Deadlift (single exercise)46-83-minute
One-arm Cable Row & Side Delt Raises310/side1-minute
Straight-arm Pullover + Calf Raises315-202-minute
Cable Face Pull + Dumbbell Shrug310-122-minute

Day 15 – Chest, Arms, and Hamstrings

SupersetSetsRepsRest
Bar Dips + Chin-ups410-122-minute
Seated Chest Press + Hamstring March310-152-minute
Dumbbell Pullover + Leg Curl310-152-minute
Reverse Cable Curl + Triceps Kickback312-151-minute

Day 17 – Shoulder, Quads, and Abs

SupersetSetsRepsRest
Military Press + Front Lunges310-152-minute
Upright Row + Leg Press310-152-minute
Bent-over Side Raise + Cable Crunches310-152-minute
Ab Wheel Roll + Barbell Oblique Twist310-121-minute

Day 19 – Back, Glutes, Calves, and Arms

SupersetSetsRepsRest
Pull-ups + Cable Pull Through38-122-minute
Lat Pulldown + Hip Thrust38-122-minute
Close Grip T-Row + Calf Raises38-122-minute
Triceps Pushdown + Hammer Curl38-122-minute

Day 21 – Chest, Quads, and Abs

SupersetSetsRepsRest
Back Squat (Single exercise)56-103-minute
Flat Bench Press + Leg Extension38-142-minute
Parallel Cable Fly + Decline Bench Crunch38-142-minute
Upward Cably Fly + Cable Reverse Crunches38-121-minute

Day 23 – Back, Shoulder, and Hamstrings

SupersetSetsRepsRest
Pull-ups + Pike Push-ups38-122-minute
Barbell Row + 1-arm Landmine Press38-122-minute
Seated Machine Row + Shoulder Shrug38-122-minute
Facepull + Leg Curl310-122-minute

Day 25 – Chest, Arms, Calves, and Abs

SupersetSetsRepsRest
Bar Dips + Chin-ups48-121-minute
Incline Bench Press + Calf Raises38-141-minute
Pec Deck Fly + 1-arm Triceps Extension38-142-minute
Side Plank Hip Taps + Leg Raises38-121-minute

Day 27 – Shoulder, Quads, and Glutes

SupersetSetsRepsRest
Front Delt Raises + Hack Squat38-122-minute
Side Delt Raises + Bulgarian Split Squat38-122-minute
Rear Delt Raises + Leg Extension38-122-minute
Shoulder Shrug+ Hip Thrust38-122-minute

Who Can Follow This Alternate Day Training?

This program suits anyone who is looking for a time-efficient way to train every body part effectively and increase strength and muscle size over time.

However, it is based on the superset technique, which requires higher endurance than the standard rep-set approach, making it difficult for new lifters.

Anyway, this routine is flexible and can easily be adjusted to your needs by making some changes.

Is Alternate Day Training Effective for Muscle Growth?

Lifting weights on alternate days helps you build a muscular body in a few ways.

First, it allows your trained muscles enough time to recover between workouts. The muscles that get good recovery tend to grow well than those that don’t recover fully.4 Why Rest Days Are Important for Muscle Building – National Academy of Sports Medicine (NASM)

Secondly, rest days help you feel fresh and active, allowing you to lift heavier weights with better control the next you hit the gym. This heavy lifting will promote your strength and hypertrophy simultaneously.5 Lopez, Pedro et al. “Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis.” Medicine and science in sports and exercise vol. 53,6 (2021): 1206-1216. doi:10.1249/MSS.0000000000002585

Alternate-day training is also sustainable in the long term as it prevents burnout and keeps motivation high by avoiding daily physical strain.

So, whether you’re a skinny guy lifting to gain mass or an experienced lifter with a developed physique, the alternate-day training plan will help you build and maintain an aesthetic physique.

Download The Program PDF


You can replace some exercises with the ones that you can do with the right form. Rest duration between sets and rep-set approach is also flexible, so make necessary changes and start training.

References

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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