← Dashboard

Muscle Building Program

A complete 4-week plan designed to build lean muscle, strength, and better training habits.

How to use this plan: Complete each week in order. Track your workouts on the Progress page. Exercise videos will be added later.

Week 1: Foundation & Form

Learn clean movement and establish your starting weights.

Day 1 - Push

  • Bench press or push-ups - 3x8-10
  • Shoulder press - 3x10
  • Incline push-ups - 3x10
  • Triceps dips - 3x10

Day 2 - Pull

  • Rows - 3x10
  • Lat pulldown or band pulldown - 3x10
  • Back extensions - 3x12
  • Biceps curls - 3x12

Day 3 - Legs

  • Squat - 3x8-10
  • Romanian deadlift - 3x10
  • Lunges - 3x10 each
  • Calf raises - 3x15

Day 4 - Full Body

  • Deadlift variation - 3x8
  • Push press - 3x8
  • Rows - 3x10
  • Plank - 3x30 seconds

Week 2: Add Volume

Add one set to major lifts and focus on controlled reps.

Day 1 - Push

  • Bench press - 4x8
  • Shoulder press - 4x10
  • Chest fly - 3x12
  • Triceps pressdown - 3x12

Day 2 - Pull

  • Rows - 4x8-10
  • Pulldowns - 4x10
  • Face pulls - 3x12
  • Curls - 3x12

Day 3 - Legs

  • Squats - 4x8
  • RDL - 4x10
  • Leg press or step-ups - 3x12
  • Calf raises - 4x15

Day 4 - Full Body Pump

  • Goblet squat - 3x12
  • Push-ups - 3x max
  • Rows - 3x12
  • Farmer carry - 4 walks

Week 3: Progressive Overload

Increase weight slightly or add reps while keeping form strong.

Day 1 - Push Heavy

  • Bench press - 4x6-8
  • Incline press - 3x8
  • Shoulder press - 3x8
  • Triceps dips - 3x10

Day 2 - Pull Heavy

  • Barbell/dumbbell rows - 4x8
  • Pulldowns - 4x8
  • Rear delt raises - 3x12
  • Hammer curls - 3x10

Day 3 - Legs Heavy

  • Squat - 4x6-8
  • RDL - 4x8
  • Walking lunges - 3x12
  • Calf raises - 4x20

Day 4 - Hypertrophy Full Body

  • Leg press - 3x12
  • Chest press - 3x12
  • Cable rows - 3x12
  • Core circuit - 3 rounds

Week 4: Peak & Review

Push for clean personal bests and plan your next phase.

Day 1 - Push Test

  • Bench or push-up max set
  • Shoulder press - 4x8
  • Chest accessory - 3x12
  • Triceps finisher - 3x15

Day 2 - Pull Test

  • Row max clean set
  • Pulldowns - 4x10
  • Face pulls - 3x15
  • Curl finisher - 3x15

Day 3 - Legs Test

  • Squat or leg press top set
  • RDL - 4x8
  • Lunges - 4x10 each
  • Calf raises - 4x20

Day 4 - Recovery Pump

  • Light full body circuit
  • Mobility 15 minutes
  • Record measurements
  • Set next month goals

Nutrition Guidance

Prioritize protein, eat enough total calories to recover, include quality carbs before and after training, and sleep 7+ hours when possible.

Protein every mealWater dailyTrack progressSleep matters

Exercise Videos

Video demonstrations are coming next. For now, use controlled form, warm up first, and do not push through sharp pain.

Progress Tracking

Use the progress page to record weight, measurements, energy, workouts completed, and weekly wins.

Open Progress Tracker