Full Week Gym Workout Plan for Muscle Gain

Building muscle effectively requires a combination of structured training, proper nutrition, and adequate rest. Whether you’re a beginner or intermediate gym-goer, following a full-week workout plan that targets different body parts each day can help maximize muscle growth, strength, and overall physique. In this guide, I’ll provide a detailed body parts workout schedule, along with tips to ensure progress in the gym.

Why a Body Part Split Works

A body part split divides your training week so that each major muscle group gets focused attention. This approach has several benefits:

Targeted Growth: By isolating muscles, you can focus on intensity and proper form for each group.
Recovery: Each muscle group gets adequate recovery time before the next session.
Progressive Overload: Easier to increase weight, reps, or intensity for each muscle group.
Structured Schedule: Clear division of workouts reduces confusion and promotes consistency.

For muscle gain, it’s essential to combine compound exercises (which work multiple muscles) and isolation exercises (which target specific muscles).

Full Week Gym Workout Plan

This plan is designed for 6 days a week, with one rest day for recovery. Each day focuses on one or two body parts.

Day 1: Chest & Triceps

Chest Exercises:

Barbell Bench Press – 4 sets of 8–12 reps
Incline Dumbbell Press – 4 sets of 10–12 reps
Chest Fly (Dumbbell or Machine) – 3 sets of 12–15 reps

Triceps Exercises:

Tricep Pushdown (Cable) – 3 sets of 12–15 reps
Overhead Dumbbell Tricep Extension – 3 sets of 10–12 reps
Close-Grip Bench Press – 3 sets of 8–10 reps

Tips: Focus on chest contraction during presses and maintain controlled motion for triceps extensions.

Day 2: Back & Biceps

Back Exercises:

Pull-Ups or Lat Pulldown – 4 sets of 8–12 reps
Bent-Over Barbell Row – 4 sets of 10–12 reps
Seated Cable Row – 3 sets of 12–15 reps

Biceps Exercises:

Barbell Curl – 4 sets of 10–12 reps
Dumbbell Hammer Curl – 3 sets of 12–15 reps
Concentration Curl – 3 sets of 10–12 reps per arm

Tips: Keep your back straight during rows and avoid swinging weights during bicep curls.

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

Leg Exercises:

1. Squats (Barbell or Dumbbell) – 4 sets of 8–12 reps
2. Leg Press – 4 sets of 10–12 reps
3. Romanian Deadlift – 4 sets of 10–12 reps
4. Lunges (Dumbbell or Bodyweight) – 3 sets of 12 reps per leg

Calf Raises – 4 sets of 15–20 reps

Tips: Focus on depth in squats and control in lunges. Calf raises should have a slow contraction and stretch.

Day 4: Shoulders & Traps

Shoulder Exercises:

Overhead Barbell Press – 4 sets of 8–12 reps
Dumbbell Lateral Raises – 3 sets of 12–15 reps
Front Raises (Dumbbell or Plate) – 3 sets of 12–15 reps

Trap Exercises:

Barbell Shrugs – 4 sets of 12–15 reps
Dumbbell Upright Row – 3 sets of 10–12 reps

Tips: Keep a slight bend in elbows during lateral raises and avoid using momentum. Shrugs should be slow and controlled.

Day 5: Chest & Back (Push-Pull Focus)

Chest Exercises:

Incline Barbell Press – 4 sets of 8–12 reps
Cable Crossover – 3 sets of 12–15 reps

Back Exercises:

Pull-Ups – 4 sets to failure
One-Arm Dumbbell Row – 4 sets of 10–12 reps

Tips: This day focuses on push-pull balance to ensure muscular symmetry and overall growth.

Day 6: Arms & Core

Biceps Exercises:

Preacher Curl – 3 sets of 10–12 reps
Incline Dumbbell Curl – 3 sets of 12 reps

Triceps Exercises:

Skull Crushers (EZ Bar) – 3 sets of 8–12 reps
Rope Tricep Pushdown – 3 sets of 12–15 reps

Core Exercises:

Plank – 3 sets of 60 seconds
Russian Twists – 3 sets of 20 reps
Hanging Leg Raises – 3 sets of 10–12 reps

Tips: Focus on slow, controlled core movements and fully contract arm muscles during curls and extensions.

Day 7: Rest & Recovery

Take a complete rest day or do active recovery such as walking, light stretching, or yoga.
Adequate rest is crucial for muscle repair and growth.

Warm-Up & Cool Down

Warm-Up (5–10 minutes)

Treadmill or light cardio – 3–5 minutes
Dynamic stretches – arm circles, leg swings, hip rotations
Light sets of exercises before heavy lifting

Cool Down (5–10 minutes)

Static stretches for worked muscles
Focus on deep breathing and muscle relaxation

Nutrition for Muscle Gain

Protein: Essential for muscle repair and growth. Include chicken, fish, eggs, dairy, and plant-based options.
Carbs: Fuel your workouts with complex carbs like rice, oats, sweet potatoes, and whole grains.
Healthy Fats: Nuts, seeds, avocado, and olive oil support hormone production and recovery.
Hydration: Drink enough water throughout the day to support metabolism and performance.
Calorie Surplus: To gain muscle, consume more calories than you burn, focusing on nutrient-dense foods.

Tips to Maximize Muscle Growth

Progressive Overload: Gradually increase weight or reps every week.
Form First: Prioritize proper technique over heavy weights.
Track Progress: Keep a workout log to monitor lifts and improvements.
Consistency: Muscle growth takes time; stick to the plan for 8–12 weeks before making major changes.
Sleep: Aim for 7–9 hours per night for optimal recovery.

Why This Plan Works

Targeted Muscle Groups: Each muscle gets adequate stimulation for growth.
Balanced Training: Push-pull and upper/lower focus ensures symmetry.
Volume & Frequency: Enough sets and reps for hypertrophy while allowing recovery.
Scalable: Suitable for beginners to intermediate gym-goers; adjust weight as you progress.
Nutrition & Recovery Integrated: Emphasizes diet and rest, crucial for bodybuilding.

Summary Table: Full Week Body Part Workout Schedule

Day	Focus	Exercises	Sets/Reps
Monday	Chest & Triceps	Bench Press, Incline DB Press, Chest Fly, Pushdowns, Overhead Extension	3–4 sets, 8–15 reps
Tuesday	Back & Biceps	Pull-Ups, Barbell Row, Seated Row, Barbell Curl, Hammer Curl	3–4 sets, 8–15 reps
Wednesday	Rest	Active recovery optional	–
Thursday	Shoulders & Traps	Overhead Press, Lateral Raise, Front Raise, Shrugs, Upright Row	3–4 sets, 8–15 reps
Friday	Chest & Back	Incline Press, Cable Crossover, Pull-Ups, DB Row	3–4 sets, 8–12 reps
Saturday	Arms & Core	Preacher Curl, Incline Curl, Skull Crushers, Rope Pushdowns, Plank, Russian Twists	3–4 sets, 10–15 reps
Sunday	Rest	Recovery/stretching	–

Final Thoughts

This full-week gym workout plan provides a structured approach for muscle gain, targeting all major body parts with the right volume and frequency. Pairing this plan with proper nutrition, hydration, sleep, and progressive overload ensures consistent gains.

Remember, bodybuilding is a marathon, not a sprint. Stick to your plan, track progress, adjust weights as needed, and focus on form, consistency, and recovery. Over time, this approach will help you build a strong, muscular, and balanced physique.

Watch Also: https://www.youtube.com/@TravelsofTheWorld24