Looking for an effective workout routine to build muscle? Finding the right info can be quite difficult with all the conflicting info.
Much like weight loss, building muscle and packing on the healthy weight can be a challenge for most of us out there. In addition to genetics getting in the way, your muscles also get bored of the same routine over time.
Plateaus are inevitable, which is why it’s important to switch things up from time to time.
That being said, I don’t recommend changing things up too often. It’s important to maximize your gains at each level before moving to the next. Too much confusion will never give your muscles the opportunity to respond in a significant way.
Workout Routine to Build Muscle
This workout routine to build muscle is based on strength and size. Even if your primary goal is to increase size, increasing strength is also necessary to help you realize your full potential.
This is a 4-day split, with exercises grouped by muscle groups. On each of the 4 days, you should be spending at least 40-50 minutes in the weight room. These are some of the best exercises to build muscle, but definitely add to it and make adjustments as you need!
I’d recommend 4 sets of 6-10 reps for maximum muscle building results.
Day 1 – Chest & Back
- Flat Barbell Bench Press (view exercise)
- Incline Barbell Bench Press (view exercise)
- One Arm Dumbbell Row (view exercise)
- Cable Lat Pulldown (view exercise)
- Dumbbell Fly (view exercise)
- Cable Seated Row (view exercise)
Day 2 – Legs
- Barbell Squat (view exercise)
- Deadlifts with Barbell (view exercise)
- Leg Press Machine (view exercise)
- Leg Curls (view exercise)
- Leg Extensions (view exercise)
- Seated Calf Raise (view exercise)
Day 3 – Arms & Shoulders
- Standing Dumbbell Bicep Curl (view exercise)
- Tricep Cable Extension with Rope (view exercise)
- Military Press with Barbell (view exercise)
- One Arm Concentration Curl (view exercise)
- Tricep Dip (view exercise)
- Lateral Raise with Dumbbells (view exercise)
- Barbell Shrug (view exercise)
Day 4 – Abs & Core
- Ab Crunch with Toe Touch (view exercise)
- Hanging Leg Raise (view exercise)
- Ab Wheel Extension (view exercise)
- Back Extension (view exercise)
- Ab Crunch with Stability Ball (view exercise)
- Oblique Dumbbell Side Bends (view exercise)
Muscle Building Diet
Diet is another major factor in building muscle and getting that ripped body you’ve been working for. In order to maximize muscle gains, you need to adopt a healthy, balanced diet that’s high in vitamins, minerals, and protein.
When it comes to protein, it’s important to get the largest variety of amino acids as possible. Amino acids are essentially the building blocks of lean muscle, and the more diverse they are, the better the support for your muscles.
So you really need to be thinking about protein in every meal and snack. When it comes to meals, I recommend getting 6 slightly smaller meals a day (rather than the traditional 3). Each of these meals should contain between 15 and 25 grams of protein for optimal results.
Sound challenging? It can be, which is why I’ve come up with this High Protein Diet Shopping List. It’s full of healthy ideas for increasing your daily protein intake!
Muscle Building Supplements
Supplements are another key component of any muscle building plan. Supplements often get a bad rap, but there are some really effective and healthy options available today.
The most important thing to consider first is your primary workout goal. There is a large variety of weight training supplements on the market, and choosing the one that’s right for you may depend on how much muscle you want to gain, whether you want to bulk up or lean out, and how quickly you want to see results.
Over the years, I’ve had the opportunity to try a ton of different supplements to build muscle. Some worked, while others left me feeling duped. But I’ve come up with a list of the Top 5 Lean Muscle Supplements. These are the best of the best! And they’ll all totally enhance your results from this workout routine to build muscle.
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