Full Week Gym Workout Plan for Muscle Gain

Building muscle and adding size requires a structured workout plan, proper nutrition, and consistent effort. A well-designed full-week gym routine ensures that all major muscle groups are targeted effectively, recovery is optimized, and progressive overload is applied to stimulate growth.

This guide provides a full-week workout plan aimed at size and muscle gain, suitable for beginners and intermediate lifters who want to maximize results efficiently.

Why a Full-Week Workout Plan Works

A full-week plan allows you to:

Target all major muscle groups: Ensures balanced development of chest, back, arms, shoulders, and legs.
Include sufficient volume and intensity: Proper volume stimulates hypertrophy (muscle growth).
Optimize recovery: Alternating muscle groups prevents overtraining and supports strength gains.
Build size progressively: Structured weekly routines make it easier to track progress and apply overload.

By combining compound and isolation exercises, this program ensures both strength and aesthetics are developed simultaneously.

Full Week Gym Workout Plan

This plan follows a 6-day split with one rest day, focusing on major muscle groups with a combination of compound and isolation movements.

Weekly Schedule

Day	Focus
Monday	Chest & Triceps
Tuesday	Back & Biceps
Wednesday	Legs (Quads, Hamstrings, Glutes, Calves)
Thursday	Shoulders & Traps
Friday	Chest & Back (Push-Pull Combo)
Saturday	Arms & Core
Sunday	Rest or Active Recovery

Day 1 – Chest & Triceps

Chest Exercises:

Barbell Bench Press – 4 sets of 8–12 reps
Incline Dumbbell Press – 4 sets of 10–12 reps
Dumbbell Fly or Cable Crossover – 3 sets of 12–15 reps

Triceps Exercises:

Tricep Rope Pushdown – 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 controlled motion and full range of motion for maximum chest contraction and tricep engagement.

Day 2 – Back & Biceps

Back Exercises:

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

Biceps Exercises:

Barbell Curl – 3 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 elbows close to the body during curls and maintain a straight back during rows for safety and effectiveness.

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

Leg Exercises:

Squats (Barbell or Dumbbell) – 4 sets of 8–12 reps
Romanian Deadlift – 4 sets of 10–12 reps
Lunges – 3 sets of 12 reps per leg
Leg Press – 3 sets of 10–12 reps
Calf Raises – 4 sets of 15–20 reps

Tips: Prioritize proper form and slow, controlled movement for maximal hypertrophy.

Day 4 – Shoulders & Traps

Shoulder Exercises:

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

Trap Exercises:

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

Tips: Keep a slight bend in elbows during lateral raises and shrug slowly for peak contraction.

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: Maintain balance between push and pull movements for muscular symmetry.

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 Pushdowns – 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 controlled movement, full contraction of arm muscles, and proper core engagement.

Day 7 – Rest / Active Recovery

Take a complete rest day or do light cardio and stretching
Proper rest is crucial for muscle repair and growth

Warm-Up & Cool Down

Warm-Up (5–10 Minutes)

- Light cardio: treadmill, bike, or rowing – 3–5 minutes

Dynamic stretches: arm circles, leg swings, hip rotations
Light sets of main exercises before heavier lifts

Cool Down (5–10 Minutes)

Static stretches for muscles trained during the session
Focus on breathing and muscle relaxation to reduce soreness

Nutrition for Muscle Gain

Protein: 1.2–2 g per kg of bodyweight; sources: chicken, fish, eggs, legumes, dairy
Carbohydrates: Fuel your workouts; sources: oats, rice, potatoes, whole grains
Healthy Fats: Avocado, nuts, seeds, olive oil
Hydration: At least 2–3 liters of water daily
Caloric Surplus: Consume slightly more calories than you burn for size and muscle growth
Pre- & Post-Workout Nutrition: Simple carbs + protein pre-workout, protein + carbs post-workout

Tips to Maximize Muscle Growth

Progressive Overload: Gradually increase weight, reps, or sets
Consistency: Stick to the plan for at least 8–12 weeks
Sleep: 7–9 hours per night for recovery and growth
Track Progress: Maintain a workout log to monitor gains
Mobility & Stretching: Prevent injuries and improve performance

Summary Table: Full Week Size & Muscle Gain Workout Plan

Day	Focus	Exercises	Sets/Reps
Monday	Chest & Triceps	Bench Press, Incline Press, Chest Fly, Rope Pushdown, 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	Legs	Squats, Romanian Deadlift, Lunges, Leg Press, Calf Raises	3–4 sets, 8–20 reps
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, Dumbbell 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 or light cardio	–

Final Thoughts

A full-week gym workout plan for muscle gain is ideal for lifters who want structured, progressive training for size and strength. By combining compound and isolation exercises, proper nutrition, and recovery, you can maximize gains while avoiding overtraining.

Consistency, patience, and proper technique are key. Stick to this weekly schedule, progressively overload your muscles, and track your results. Over time, you’ll notice significant size gains, improved strength, and a more balanced physique.

Building muscle takes time, but with a well-structured plan, the process becomes efficient and sustainable. Follow this program, stay committed, and you’ll grow like a pro.

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