table of contents: quick jump to section
- How to Build Muscle for Skinny Guys and Beginners in the Gym
- How to Start Working Out
- Your Beginners Guide on How to Workout: Machine, Dumbbell & Cable Exercises for Every Body Part
- Chest Workout Guide
- Back Workout Guide
- Arms Workout Guide
- Shoulders Workout Guide
- Legs Workout Guide
- Core Workout Guide
- How to Perform Sets and Reps for Muscle Growth
- Full Workout Guide for Beginners
- How to Create a Workout (For Beginners)
- How Long Should I Workout?
- 7-Day Workout Plan
How to Build Muscle for Skinny Guys and Beginners in the Gym
If you’re a beginner looking to build muscle or a skinny guy struggling to bulk up, this Workout for Beginners guide is designed to help you achieve your goals. With the right workout plan, you can make noticeable gains and transform your physique. Our approach focuses on effective gym workout plans for beginners, offering step-by-step guidance on how to build muscle fast.
Whether you’re just starting out or looking for a free workout plan for beginners, or even a 7-day workout plan for beginners and skinny guys, we’ve got you covered. We’ll break down the best gym workout plans for muscle gain, providing exercises tailored to help you pack on muscle. Follow this guide and learn how to structure a workout routine that works for your body type and fitness level
How to Start Working Out
Set Goals: Start by defining what you want to achieve. A good way to begin is by setting a weight goal or focusing on your desired body shape. Maybe you already have a strong upper body but want to grow your legs—our great guide will tell you how to target each muscle group effectively and achieve a balanced physique.
Learn Basic Movements: Focus on mastering the fundamental exercises such as squats, bench presses, and rows. These compound movements target multiple muscle groups and are essential for building a solid foundation.
Start with Lighter Weights: As a beginner, form is more important than lifting heavy. Start with lighter weights to learn the correct technique before increasing the load.
Follow a Structured Workout Plan: To get the best results, it’s crucial to follow a well-structured workout plan. Our guide is designed to help you build muscle efficiently, with exercises tailored to your fitness level. Follow our plan, and you’ll know exactly how to train each muscle group, whether you’re a beginner or looking to bulk up as a skinny guy.
Your Beginners Guide on how to workout: Machine, Dumbbell & Cable Exercises for Every Body Part
This section is designed to help beginners in the gym with a simple guide to the most effective exercises for each body part. Whether you’re just starting out or looking to perfect your form, our guide covers machine, dumbbell, and cable exercises, explaining what muscles they target and how to perform them correctly. It’s the perfect starting point to build muscle and structure your workouts efficiently.
Take our simple, effective guides into the gym to help you workout and maximize your muscle gain, no matter your experience level.
Chest Workout Guide
Exercise: Barbell Chest Press (Flat Bench)
Muscle Worked: Chest (Pectorals)
Equipment: Barbell
Tip: Keep your feet planted firmly on the ground
and lower the bar to the center of your chest for maximum activation.
Exercise: Barbell Chest Press (Incline Bench)
Muscle Worked: Upper Chest (Pectorals)
Equipment: Barbell
Tip: Use an incline bench to target the upper chest. Keep the bar in line with your collarbone as you press upwards.
Exercise: Barbell Chest Press (Decline Bench)
Muscle Worked: Lower Chest (Pectorals)
Equipment: Barbell
Tip: Use a decline bench to shift focus to the lower chest. Keep your core engaged to maintain stability throughout the movement.
Exercise: Barbell Chest Press (Decline Bench)
Muscle Worked: Lower Chest (Pectorals)
Equipment: Barbell
Tip: Use a decline bench to shift focus to the lower chest. Keep your core engaged to maintain stability throughout the movement.
Exercise: Dumbbell Chest Press (Incline Bench)
Muscle Worked: Upper Chest (Pectorals)
Equipment: Dumbbells
Tip: Use an incline bench to target the upper chest. Keep the dumbbells above your shoulders and press upwards.
Exercise: Dumbbell Chest Press (Decline Bench)
Muscle Worked: Lower Chest (Pectorals)
Equipment: Dumbbells
Tip: Lower the weights slowly to your chest while maintaining a stable core. Focus on the lower chest as you press the weights up.
Exercise: Standing Cable Chest Press
Muscle Worked: Chest (Pectorals)
Equipment: Cable Machine
Tip: Push the cable handles straight forward from chest height. Focus on squeezing your chest as you extend your arms.
Exercise: Cable Chest Fly (Low to High)
Muscle Worked: Chest (Pectorals)
Equipment: Cable Machine
Tip: Pull the cables upward from below your waist, keeping your arms slightly bent. Engage your chest as you lift the handles.
Exercise: Seated Chest Press (Upright)
Muscle Worked: Chest (Pectorals)
Equipment: Machine
Tip: Press the handles straight out, keeping your back against the pad. Focus on contracting the chest as you press.
Exercise: Seated Chest Press (Slight Incline)
Muscle Worked: Upper Chest (Pectorals)
Equipment: Machine
Tip: Adjust the seat for a slight incline and push upwards, focusing on the upper chest.
Exercise: Seated Chest Press (Slight Decline)
Muscle Worked: Lower Chest (Pectorals)
Equipment: Machine
Tip: Set the seat for a slight decline and press outwards and slightly down, focusing on the lower chest.
Exercise: Machine Chest Fly (Flat)
Muscle Worked: Chest (Pectorals)
Equipment: Machine
Tip: Keep your arms slightly bent as you bring them together. Focus on squeezing your chest at the top of the movement.
back Workout Guide
Exercise: Pull-Ups (Wide Grip)
Muscle Worked: Upper Back (Lats)
Equipment: Pull-Up Bar
Tip: Grip the bar slightly wider than shoulder-width. Pull your chest towards the bar while keeping your core engaged.
Exercise: Pull-Ups (Narrow Grip)
Muscle Worked: Upper Back (Lats)
Equipment: Pull-Up Bar
Tip: Grip the bar just inside shoulder-width. Pull your chin up while focusing on your back muscles.
Exercise: Lat Pulldowns (Wide Grip)
Muscle Worked: Upper Back (Lats)
Equipment: Lat Pulldown Machine
Tip: Use a wide grip, pull the bar towards your chest, and ensure a full stretch by fully extending your arms and engaging your shoulders.
Exercise: Lat Pulldowns (Narrow Grip)
Muscle Worked: Upper Back (Lats)
Equipment: Lat Pulldown Machine
Tip: Use a narrow grip handle, pulling the bar towards your chest while keeping your shoulders and back engaged.
Exercise: Seated Rows (Wide Grip)
Muscle Worked: Middle Back (Rhomboids, Traps)
Equipment: Cable Machine
Tip: Pull the bar towards your torso while sitting upright. Focus on squeezing your back muscles as you row.
Exercise: Seated Rows (Narrow Grip)
Muscle Worked: Middle Back (Rhomboids, Traps)
Equipment: Cable Machine
Tip: Use a narrow grip and pull the handle towards your belly button, keeping your elbows close to your body.
Exercise: Seated Machine Rows
Muscle Worked: Entire Back (Lats, Rhomboids, Traps)
Equipment: Rowing Machine
Tip: Adjust the seat height to target different parts of your back. Pull the handles towards your chest, engaging the upper and lower back.
Exercise: Barbell Bent Over Rows
Muscle Worked: Middle and Lower Back (Lats, Traps)
Equipment: Barbell
Tip: Keep your knees slightly bent and pull the bar towards your belly button. Avoid shrugging—focus on using your back muscles.
Exercise: Dumbbell Bent Over Rows
Muscle Worked: Middle and Lower Back (Lats, Traps)
Equipment: Dumbbells
Tip: Similar to the barbell version, but with a dumbbell in each hand. Avoid using your shoulders and focus on pulling with your back muscles.
Exercise: Single-Arm Dumbbell Row
Muscle Worked: Upper and Middle Back (Lats, Traps)
Equipment: Dumbbell
Tip: Place one knee and one hand on a bench, pull the dumbbell towards your waist, and maintain a straight back.
Exercise: Barbell Shrugs
Muscle Worked: Traps
Equipment: Barbell
Tip: Keep your arms straight and lift your shoulders towards your ears. Avoid using your arms; focus on contracting your traps.
Exercise: Dumbbell Shrugs
Muscle Worked: Traps
Equipment: Dumbbells
Tip: Similar to barbell shrugs but with a dumbbell in each hand. Lift your shoulders and squeeze at the top.
Exercise: Deadlifts
Muscle Worked: Full Body (Back, Legs, Core)
Equipment: Barbell
Tip: Keep your back straight and lift the bar by pushing through your legs. Avoid rounding your back to prevent injury.
arm Workout Guide
Exercise: Single Arm Dumbbell Curls
Muscle Worked: Biceps
Equipment: Dumbbells
Tip: Perform slow, controlled curls with one arm at a time, ensuring full contraction and lowering the weight slowly.
Exercise: Hammer Curls
Muscle Worked: Biceps (Brachialis)
Equipment: Dumbbells
Tip: Hold the dumbbells with a neutral grip (palms facing in), curl them upwards while keeping your elbows stationary.
Exercise: Incline Dumbbell Curls
Muscle Worked: Biceps
Equipment: Dumbbells, Incline Bench
Tip: Sit on an incline bench and curl the dumbbells slowly. Keep tension in the biceps and avoid swinging the weights.
Exercise: EZ Bar Curls
Muscle Worked: Biceps
Equipment: EZ Bar
Tip: Grip the bar with your hands shoulder-width apart. Curl the bar upwards, focusing on squeezing the biceps at the top.
Exercise: Seated Cable Bar Curls
Muscle Worked: Biceps
Equipment: Cable Machine
Tip: Sit at a cable machine, grab the bar attachment, and perform slow, controlled curls for full biceps activation.
Exercise: Standing Barbell Curls
Muscle Worked: Biceps
Equipment: Barbell
Tip: Keep your body upright and your elbows at your sides. Curl the barbell up and squeeze your biceps at the top.
triceps
Exercise: Seated Tricep Dips
Muscle Worked: Triceps
Equipment: Dip Bars
Tip: Keep your body upright and lower yourself slowly, then push back up by engaging your triceps.
Exercise: EZ Bar Skull Crushers
Muscle Worked: Triceps
Equipment: EZ Bar
Tip: Lie on a flat bench, lower the EZ bar towards your forehead, and press back up while keeping your elbows in.
Exercise: Dumbbell Standing Tricep Extensions (Single Arm or Both Together)
Muscle Worked: Triceps
Equipment: Dumbbells
Tip: Keep your elbows close to your head, lower the dumbbells behind your head, and extend them upwards to full lockout.
Exercise: Cable Pushdowns (Flat or Slightly Bent Bar)
Muscle Worked: Triceps
Equipment: Cable Machine
Tip: Stand upright, keep your body over the top of the cable, and push down while avoiding shoulder movement.
Exercise: Rope Pushdowns
Muscle Worked: Triceps
Equipment: Cable Machine
Tip: Pull the rope downwards and separate the ends at the bottom. Keep your body straight, with minimal shoulder movement.
shoulder Workout Guide
Exercise: Seated Dumbbell Shoulder Press
Muscle Worked: Shoulders (Deltoids)
Equipment: Dumbbells
Tip: Sit upright, press the dumbbells overhead, and lower them slowly to shoulder height.
Exercise: Dumbbell Front Raises
Muscle Worked: Shoulders (Front Deltoid)
Equipment: Dumbbells
Tip: Keep your arms straight and raise the dumbbells in front of you to shoulder height.
Exercise: Dumbbell Side Raises
Muscle Worked: Shoulders (Side Deltoid)
Equipment: Dumbbells
Tip: Lift the dumbbells out to your sides with a slight bend in your elbows, up to shoulder height.
Exercise: Seated Dumbbell Side Raises
Muscle Worked: Shoulders (Side Deltoid)
Equipment: Dumbbells
Tip: Perform side raises while seated to limit movement, focusing on using your shoulder muscles.
Exercise: Upright Rows
Muscle Worked: Shoulders (Deltoids, Traps)
Equipment: Barbell or Dumbbells
Tip: Pull the barbell or dumbbells upwards, keeping them close to your body and leading with your elbows.
Exercise: Seated Bent Over Side Rows
Muscle Worked: Rear Deltoid
Equipment: Dumbbells
Tip: Lean forward, keep your back straight, and pull the dumbbells outward, focusing on your rear shoulders.
Exercise: Seated Cable Shoulder Press
Muscle Worked: Shoulders (Deltoids)
Equipment: Cable Machine
Tip: Sit upright with back support, press the cable bar overhead while keeping your core engaged. Lower slowly to shoulder height.
Exercise: Cable Front Raises
Muscle Worked: Shoulders (Front Deltoid)
Equipment: Cable Machine
Tip: Stand facing away from the pulley. Raise the cable handle in front of you to shoulder height with a straight arm, isolating the front delts.
Exercise: Cable Side Raises
Muscle Worked: Shoulders (Side Deltoid)
Equipment: Cable Machine
Tip: Stand next to a low pulley, raise your arm out to the side with a slight bend in the elbow, up to shoulder height, focusing on the lateral delts.
Exercise: Cable Upright Row
Muscle Worked: Shoulders (Deltoids, Traps)
Equipment: Cable Machine
Tip: Pull the cable bar upwards towards your chin, keeping your elbows flared out to target the traps and shoulders.
Exercise: Seated Cable Bent Over Rows
Muscle Worked: Rear Deltoid
Equipment: Cable Machine
Tip: Sit on a bench, lean forward, and pull the rope handle apart toward your face with elbows out to target the rear delts.
legs Workout Guide
Exercise: Barbell Squats
Muscle Worked: Legs (Quads, Glutes, Hamstrings)
Equipment: Barbell
Tip: Stand with feet shoulder-width apart, squat down until your thighs are parallel to the floor, and push back up.
Exercise: Leg Extensions
Muscle Worked: Quads
Equipment: Leg Extension Machine
Tip: Keep your feet in a neutral position to target all parts of the quads. Push up through the legs and control the movement on the way down.
Exercise: Machine Laying Leg Press
Muscle Worked: Quads, Glutes
Equipment: Leg Press Machine
Tip: Keep your feet slightly wider than shoulder-width apart and push through your heels, focusing on your leg muscles.
Exercise: Hack Squat
Muscle Worked: Quads, Glutes
Equipment: Hack Squat Machine
Tip: Position your feet just wider than your knees, squat down, and press back up, focusing on pushing through your legs.
Exercise: Machine Seated Hamstring Curls
Muscle Worked: Hamstrings
Equipment: Hamstring Curl Machine
Tip: Adjust the machine to fit your legs. Curl the weight towards your body, squeezing your hamstrings as you lift.
Exercise: Laying Hamstring Curls
Muscle Worked: Hamstrings
Equipment: Lying Hamstring Curl Machine
Tip: Lie down, place your feet under the bar, and curl the weight towards your glutes.
Exercise: Calf Raises (Standing)
Muscle Worked: Calves
Equipment: Calf Raise Machine
Tip: Push through the balls of your feet and lift your heels as high as possible. Lower slowly for full calf activation.
Exercise: Seated Calf Raises
Muscle Worked: Calves
Equipment: Seated Calf Raise Machine
Tip: Push through your toes, raising your heels as high as you can, then lower them slowly.
core Workout Guide
Exercise: Plank
Muscle Worked: Core (Abs, Lower Back)
Equipment: Bodyweight
Tip: Keep your body in a straight line from head to toe, engage your core, and hold the position.
Exercise: Russian Twists
Muscle Worked: Obliques, Abs
Equipment: Bodyweight or Medicine Ball
Tip: Sit on the floor with knees bent, lean back slightly, and twist your torso from side to side, keeping your core tight.
Exercise: Bicycle Crunches
Muscle Worked: Abs (Upper and Lower)
Equipment: Bodyweight
Tip: Lie flat, bring your knees up, and alternate touching your elbows to your opposite knee, engaging your core throughout.
While there are many exercises and variations available, we believe these are the best foundational movements for building muscle across all major muscle groups. These exercises are perfect for beginners who are just getting started but are also highly effective for those looking to maximize their progress. By focusing on these key movements, you can create a well-rounded workout plan that targets every muscle with proven techniques that deliver results.
How to Perform Reps and Sets: For Maximum Muscle Growth
Optimizing Your Workout for Muscle GrowthOptimize your workouts by understanding the principles behind reps, sets, and exercise intensity. Learn to push your muscles to their limits while maintaining proper form and technique to achieve optimal results. These principles focus on proper form, control, and technique to effectively engage your muscles and promote muscle growth.
Good Form and Warm-UpBegin with a proper stretch and warm-up routine to prepare your muscles. Good form is essential to engage the targeted muscle group effectively.
Mind-Muscle ConnectionDevelop a strong mind-muscle connection to ensure you feel the muscle working during exercises. Concentrate on the muscle being trained throughout each repetition.
Controlled MovementsMaintain control of the weight, especially as it gets heavier. Avoid swinging weights around; focus on controlled movements.
Full Range of MotionPerform exercises with a full range of motion to maximize muscle engagement. Stretch the muscle fully during the release phase and squeeze it at the peak contraction.
Training to FailureTrain to failure, meaning push your muscles to their limits during each set. Disregard the number of repetitions; prioritize technique and muscle contraction.
1. Warm-Up Sets:During your warm-up sets, the goal is to activate your muscles and prepare them for the heavier lifts. Focus on performing reps until you feel a gentle burn, indicating increased blood flow and muscle engagement. This primes your body for the upcoming muscle-building sets. Try not to overly focus on the numbers, its the feel you want so you prepare the muscle. We would say aim for 15-20 reps per set.
2. Muscle Building Sets:When it comes to your working sets, you have to push your muscles to their limits.
Aim for the rep ranges for upper body to be in the 8 to 12 range, and for the upper aim for 12 to 15, but remember its to failure that is most important.
If possible, having a spotter can provide valuable assistance, ensuring you exhaust your muscles safely. A spotter should intervene when you struggle to complete full reps or reach the quarter rep range, providing minimal aid to help you finish the set.
3. Drop Sets for Intensity:For those training solo, drop sets can be a powerful tool. Lower the weight when you reach your limit mid-set and continue immediately. This intensifies your workout and pushes your muscles to new levels of fatigue. Focus on controlled movements, especially as the weight decreases, do not rush at all, to maximize muscle stimulation.
4. Exercise Selection for Safety and Effectiveness:If you’re working out alone or prefer safer alternatives, consider substituting exercises like bench pressing and squats with machine variations. These machines offer stability and control while still providing an effective muscle-building workout. Aim for a rep range of 6-12 depending on the targeted muscle group.
Exercise Examples for Each Body Part To Optimise Your Workouts: Back:Exercise: The Lat Pull Down
Execution: To Start Get A Good Wide Grip And Pull Down Towards Your Chest And Keep Your Chest Up As You do, When The Bar Is Near Your Chest Hold And Squeeze The Back Then Release Your Arms Slowly Back To Original Position Remembering To Stretch Your Back By Letting Your Shoulders Go As Far As They Will Stretch, Then Repeat.
Chest:Exercise: Bench Press.
Execution:To Get Started Grip The Bar Just Past Your Shoulder Width And Slowly Lower To Your Chest Then As You Push The Weight Back Up Remember To Squeeze Your Chest Then Repeat.
Biceps:Exercise: Single Arm Dumbbell Curls.
Execution: When You Have A Dumbbell In Each Hand Start With Your Palms Facing The Side Of Your Thighs Then Bring The Weights Up One Arm At A Time Slowly And Controlled Remembering To Fully Supinate As You Do, Then Squeeze At The Top, Keeping Your Hand In The Same Position Slowly Lowering Back To Your Side (At This Point You Palm Should Be Facing Forward). Then Swap Arms And Repeat.
Triceps:Exercise: Seated Dip Machine.
Execution: To Start Lean Slightly Forward And Grip The End Of The Handles, Now Push Slowly Down Holding At The Bottom Then Slowly Release Back To The Top Wile Staying Firmly Seated, The Full Stretch Is When Your Arms Are Bent For This Exercise, Hold In That Position And Squeeze Then Push Back Down And Repeat.
Shoulders:Exercise: Standing Front Raises.
Execution: To Start Stand Comfortably And Relaxed With Dumbbell In Each Hand, With Your Knuckles Facing Forward One At A Time Lift Slowly Straight Out In Front Of You With A Straight Arm To Just Above The Shoulder Height Then Slowly Bring Back To Your Hip ( Remember No Swinging) One Arm At A time.
Legs:Exercise: Leg Extension.
Execution: To Start Adjust The Seat To A Comfortable Position And The Leg Pads So They Are Across The Front Of Your Ankles. Now Lifting Your Legs Slowly So They Are Straight Out In Front Of You Wile Squeezing your Thighs At The Top Then Slowly Dropping But Stopping Before You Get To The Bottom Keeping Tension On Then Repeat.
Calf’s:Exercise: Seated Calf Raise Machine.
Execution: To Start Adjust The Knee Pads Height To A Slightly Uncomfortable Position To Make Sure You Get A Good Stretch Of Your Calf’s, Now Place Your Toes On The Edge Of The Footplate And Slowly Raise Your Knees Wile Squeezing You Calf To The Top Then Slowly Drop Your Heals Down To Feel Your calf’s Stretching Then Back To The Top.
By incorporating these strategies into your workout routine, you’ll optimize muscle growth and achieve your fitness goals more effectively. Remember, it’s not just about the numbers on the weights but also about how effectively you engage your muscles for maximum results.Workout Plan For Skinny Guys And Beginners To Build Muscle (fast)
Beginners Chest Workout
- Bench Press: 3 sets, 2 warm up 1 working
- Dumbbell Flyes: 3 sets, 2 warm up 1 working
- Standing Cable Rows With The Handles Positioned Slightly Below Chest Height: 3 sets, 1 warm up 2 working
- Decline Bench Press: 3 sets, 2 warm up 1 working
Beginners Back Workout
- Pull-Ups or Assisted Pull-Ups: 3 sets, 2 warm up 1 working
- Bent-Over Rows: 3 sets, 1 warm up 2 working
- Lat Pull downs: 4 sets, 2 warm up 2 working
- Seated Rows with V bar: 3 sets, 1 warm up 2 working
Beginners Leg Workout
- Squats: 4 sets, 2 warm up 2 working
- Lunges: 3 sets, 1 warm up 2 working
- Leg Press: 3 sets 1 warm up 2 working
- Leg Extensions 4 sets, 2 warm up 2 working
- Seated Calf Raises 3 sets, 1 warm up 2 working
- Standing Calf Raises 3 sets, 1 warm up 2 working
Wile performing the calf working sets make them heavy enough to fail around the 6th rep.
Beginners Leg Workout Video
Beginners Arm Workout
- Barbell Curls: 4 sets, 2 warm up 2 working
- Tricep Dips or Skull Crushers: 4 sets, 2 warm up 2 working
- Hammer Curls: 4 sets, 2 warm up 2 working
- Tricep Push downs: 4 sets, 2 warm up 2 working
- Single Arm Cable Curls: 4 sets, 2 warm up 2 working
- Rope Push Downs: 4 Sets, 2 warm up 2 working
Beginners Shoulder Workout
- Shoulder Press: 4 sets, 2 warm up 2 working
- Lateral Raises: 3 sets, 1 warm up 2 working
- Rear Delt Flyes: 4 sets, 2 warm up 2 working
- Standing Front Cable Raises 4 sets, 2 warm up 2 working
Beginners Shoulder Workout Video
Beginners Stomach Workout
- Plank: Hold for 60 seconds, repeat 3 times
- Russian Twists: 3 sets of 10-15 reps per side
- Bicycle Crunches: 3 sets of 10-15 reps per side
How to Create a Workout (for beginners)
Once you’ve followed our guide for a while, you might start noticing that certain exercises feel better with specific equipment, such as dumbbells or machines. A key part of creating a personalized workout routine is taking note of this and experimenting with different machines, cables, and free weights to discover what really engages your muscles best.
For example, I found that bent-over dumbbell rows didn’t engage my back as effectively as other exercises, so I replaced them in my routine. This process may take a couple of months, but it’s important to test and find what works best for your body. As you try different variations of the same exercise, you’ll feel when a movement really targets the muscle you’re focusing on. Over time, you’ll develop a workout plan that’s perfectly suited to your body and goals.
How Long Should I Workout?
A solid workout lasting 45 minutes to 1 hour is plenty when building muscle (unless you’re adding cardio at the end). The key is to train hard and stay focused. Aim for 1-2 minutes of rest between sets, or if you’re training with a partner, jump into your set as soon as they’ve finished and the weights are adjusted. Over-training can hinder muscle growth, so it’s important to push yourself, but know when to stop—quality over quantity is what builds muscle.
7 day workout plan
Creating a 7-day workout plan can depend on the time you have available, and I’ve always been a strong believer in focusing on one body part per day over five days, with two rest days. Here’s my preferred split:
- Monday: Back
- Tuesday: Chest
- Wednesday: Arms
- Thursday: Shoulders and Calves
- Friday: Upper Legs
- Saturday and Sunday: Rest
Another effective 7-day split that I tried when I first started was as follows:
- Monday: Back and Biceps
- Tuesday: Hamstrings and Calves
- Wednesday: Chest and Triceps
- Thursday: Rest
- Friday: Shoulders
- Saturday: Thighs and Calves
- Sunday: Rest
Over the years, I have primarily used the first workout split and made significant progress. I believe that isolating body parts and focusing on them for 45 minutes to an hour allows for effective muscle engagement, followed by two consecutive days of recovery and plenty of nutrition. This approach has proven to be the most beneficial for muscle growth.
Now that you know how to work out, it’s important to understand how and what to eat. Please click the link for diets focused on muscle gain to find everything you need to know. Additionally, if you’re a beginner or a skinny guy needing help on which supplements to take, use this guide Best weight gain supplements to discover exactly what you need.