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30-Day Muscle Building Workout Plan with PDF: Download free

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30-day muscle-building plan with pdf

A 30-day muscle-building plan with pdf can be read and downloaded for free on our website. We have put together one of the research we have been working on for a couple of months now. And here we are with this 30-day muscle-building workout plan pdf.

Why 30-day muscle-building plan?

This workout plan is good for people who are yet to start bodybuilding and intermediate-level bodybuilders, especially men. If you are wondering if 30 days will be enough to transform you totally, the answer is no.

Muscles are not built in a short period. However, taking my 30-day muscle-building plan will change your physique, and that will even depend on many factors. If you then want to blast your muscles, all you got to do is continue to the next 60-90 days.

Workout plan route

Week 1 – 4 Days workout

Week 2 – 5 Days Workout

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Week 3 – 6 Days Workout

Week 4 – 4 Days workout + 29th and 30th-day workout

Out of the 30 days, 22 will be a workout day and the rest for resting.

Overview of 30-Day Muscle Building Workout Schedule/Plan for Beginners, especially for men.

  • Day 1 – Chest, Triceps, and calves
  • Day 2 – Quadriceps and Core
  • Day 3 – Rest
  • Day 4 – Back, Biceps, and Wrist
  • Day 5 – Shoulder, Hamstrings, and Glutes
  • Day 6 – Rest
  • Day 7 – Rest
  • Day 8 – Chest, Triceps, and calves
  • Day 9 – Quadriceps and Core
  • Day 10 – Back, Biceps, and Wrist
  • Day 11 – Shoulder, Hamstrings, and Glutes
  • Day 12 – Rest
  • Day 13 – Chest, Triceps, and calves
  • Day 14 – Rest
  • Day 15 – Quadriceps, Hamstrings, Calves, and Glutes
  • Day 16 – Back, Biceps and Wrist and Core
  • Day 17 – Chest, Shoulder, Triceps
  • Day 18 – Quadriceps, Hamstrings, Calves, and Glutes
  • Day 19 – Back, Biceps and Wrist and Core
  • Day 20 – Chest, Shoulder, Triceps
  • Day 21 – Rest
  • Day 22 – Quadriceps, Hamstrings, Calves, and Glutes
  • Day 23 – Back, Biceps and Wrist and Core
  • Day 24 – Chest, Shoulder, Triceps
  • Day 25 – Rest
  • Day 26 – Quadriceps, Hamstrings, Calves, and Glutes
  • Day 27 – Shoulder and Core
  • Day 28 – Rest
  • Day 29 – Back, Biceps, and Wrist
  • Day 30 – Chest, Triceps, and Core

Between sets, there should be a rest period of 1 to 3 minutes for weight training and 45 to 1 minute for bodyweight exercises.

Weights and repetitions: Lift as much weight as you can so you can complete the prescribed number of repetitions. And when you have to perform fewer repetitions, raise the load.

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For later usage, you can also download the PDF for the 30 Day Muscle Building Workout Plan.

Week 1- 1st  7th day of 30-day bodybuilding workout plan

30 Day Muscle Building Workout Plan with PDF
workout plan for muscle building

Day 1 – Chest, Triceps, and calves

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10 and 8
Incline DB Bench Press12, 10, 8 and 6
Machine Fly12, 10 and 8
Narrow Push-upsAMRAP x 3
Barbell Skull Crusher/
DB Overhead Extension
12, 10, and 8
Rope Pushdown12, 10, and 8
Triceps Kickback10, 8 and 6
Calf Raises15, 12, and 10

Day 2 – Quadriceps and Core

ExerciseRepetitions
Barbell Squat15, 12, 10, 8
Dumbbell Lunges10, 8, 8
Machine Leg Press15, 12, 10
Leg Extension15, 12, 10
Reverse Crunches10 x 2
Sit-ups10 x 2
Leg Raises10 x 2

30-day workout plan for muscle building

Day 3 – Rest

Day 4 – Back, Biceps, and Wrist

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Standard Deadlift6, 4, 2, 2
Lat Pulldown15, 12, 10
Seated Rowing15, 12, 10
Single-arm DB Rowing10, 8, 6
Barbell Curl10, 8, 6
Cable Curl10, 8, 6
Concentration Curls10, 8, 6
Wrist Curl10, 8, 6

30 day gym workout plan for strength and growth

Day 5 – Shoulder, Hamstrings, and Glutes

WorkoutReps
Barbell Overhead Press12, 10, 8
Alternate DB Front Raise10, 8, 6
DB Lateral Raises10, 8, 6
Barbell Upright Row10, 8, 6
Shoulder Shrug12, 10, 8
Barbell Good Morning10, 8, 6
Hamstring Curl15, 12, 10
Barbell Hip Thrust12, 10, 8

muscle building workout plan for beginners

Day 6 – Rest

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Day 7 – Rest

Week 2 – 8th to 14th day of 30-day muscle-building workout schedule

Day 8 – Chest, Triceps, and calves

WorkoutReps
Push-upsAMRAP x 2
Incline Barbell Bench Press15, 12, 10 and 8
Flat DB Bench Press12, 10, 8 and 6
DB Pullover12, 10 and 8
Barbell Skull CrusherAMRAP x 3
Overhead Triceps Extension12, 10, and 8
Bench Dips12, 10, and 8
Calf Raises15, 12, and 10

30 day fitness challenge plan

Day 9 – Quadriceps and Core

ExerciseRepetitions
Barbell Squat15, 12, 10, 8
Machine Leg Press15, 12, 10
Hack Squat12, 10, 8
Leg Extension15, 12, 10
Mountain Climber20-sec x 2
Standard Plank60-sec x 2
Side Plank20-sec x 2

30 day body transformation workout

Day 10 – Back, Biceps, and Wrist

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Lat Pulldown15, 12, 10
Barbell Bent Over Row12, 10, 8
Seated Rowing15, 12, 10
Face pull12, 10, 8
Barbell Curl12, 10, 8
Incline DB Curl12, 10, 8
Preacher Curl12, 10, 8
Wrist Curl10, 8, 6

30 day fitness challenge plan

Day 11 – Shoulder, Hamstrings, and Glutes

WorkoutReps
Arnold Press12, 10, 8
DB Bent-arm Lateral Raises10, 8, 6
DB Bent Over Lateral Raises10, 8, 6
Barbell Upright Row10, 8, 6
Barbell Front Raises12, 10, 8
Dumbell RDL10, 8, 6
Hamstring Curl15, 12, 10
Weighted Step-up12, 10, 8

30 day body transformation workout

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Day 12 – Rest

Day 13 – Chest, Triceps, and calves

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10, 8
Incline DB Bench Press12, 10, 8, 8
Machine Fly12, 10, 8
DB Pullover10, 8, 6
Bar DipsAMRAP x 3
Single-arm Overhead Extension12, 10, 8
Lying Cable Triceps Extension12, 10, 8
Calf Raises15, 12, and 10

30 day fitness challenge plan

Day 14 – Rest

Week 3 – Day 15th to 21st of the one month workout plan to gain muscle

Day 15 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Squat15, 12, 10
Bulgarian Split Squat12, 10, 8
Machine Leg Press12, 12, 10
Leg Extension12, 10, 10
Hamstrings Curl12, 10, 10
Barbell RDL10, 8, 6
Barbell Hip Thrust12, 10, 8
Calf Raises12, 10, 10

30 day gym workout routine for muscle and size

Day 16 – Back, Biceps and Core

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Standard Deadlift6, 4, 2, 2
Lat Pulldown15, 12, 10
Seated Rowing15, 12, 10
Single-arm DB Rowing10, 8, 6
Barbell Curl10, 8, 6
Cable Curl10, 8, 6
DB Side Bend10 x 2
Reverse Crunches10 x 2
Leg Raises10 x 2

30 day fitness challenge plan

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Day 17 – Chest, Shoulder, Triceps

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10
Incline DB Bench Press12, 10, 10
Machine Fly12, 10, 8
Barbell Overhead Press12, 10, 8
DB Lateral Raises10, 10, 8
Seated Bent-Over Rear Delt Raise10, 10, 8
Barbell Skull Crusher12, 10, 8
Rope Pushdown12, 10, 8

30 day body transformation workout

Day 18 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Squat15, 12, 10
DB Sumo Squat12, 10, 8
Hack Squat12, 12, 10
Hamstrings Curl12, 10, 10
Barbell Good Morning12, 10, 10
Barbell RDL10, 8, 6
Barbell Hip Thrust12, 10, 8
Calf Raises12, 10, 10

muscle building workout plan for beginners

Day 19 – Back, Biceps and Wrist and Core

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Lat Pulldown12, 10, 8
T Rowing12, 10, 8
Seated Rowing12, 10, 8
Face pull10, 8, 8
Barbell Curl12, 10, 8
DB Alternative Curl10, 8, 6
Wrist Curl12, 10, 8
Hanging Knee Raise10 x 2
Plank60-sec

one month workout plan to gain muscle

Day 20 – Chest, Shoulder, Triceps

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10
Incline DB Bench Press12, 10, 10
Incline Cable Fly12, 10, 8
Barbell Overhead Press12, 10, 8
Seated Bent-Over Rear Delt Raise10, 10, 8
Barbell Upright Row10, 10, 8
Single-arm Overhead Extension12, 10, 8
Rope Pushdown12, 10, 8

30 day workout plan for men

Day 21 – Rest

Week 4– Day 22nd to 28th of 30-day body transformation workout plan

Day 22 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Squat15, 12, 10
DB Lunges10, 10, 8
Machine Leg Press12, 12, 10
Good Morning10, 8, 6
Hamstrings Curl12, 10, 10
Weighted Step-up10, 8, 6
Barbell Hip Thrust12, 10, 8
Calf Raises12, 10, 10

one month workout plan to gain muscle

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Day 23 – Back, Biceps and Core

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Standard Deadlift6, 4, 2, 1
V Grip Pulldown12, 10, 8
Seated Rowing12, 10, 8
Kneeling One-arm Row10, 8, 8
Cable Curl12, 10, 8
DB Alternative Curl10, 8, 6
Leg Raises10 x 1
Heel touching crunches20 x 1
Plank60-sec
Side plank30-sec

30-day muscle building workout schedule

Day 24 – Chest, Shoulder, Triceps

ExerciseRepetitions
Flat Barbell Bench Press12, 10, 10
Incline DB Bench Press12, 10, 10
Incline Cable Fly12, 10, 8
Arnold Press10, 10, 8
Seated Bent-Over Delt Raise10, 8, 6
Shoulder Shrug12, 10, 8
Rope Pushdown12, 10, 8
Bench Dips12, 10, 8

30 day workout plan for men

Day 25 – Rest

Day 26 – Quadriceps, Hamstrings, Calves, and Glutes

ExerciseRepetitions
Barbell Jammer12, 10, 8
Leg Press12, 10, 8
Leg Extension12, 10, 8
Leg Curl12, 10, 8
Romanian Deadlift10, 8, 6
Weighted Glute Bridge12, 10, 8
Calf Raises12, 10, 8

4-week workout plan to build muscle

Day 27 – Shoulder and Core

WorkoutReps
Barbell Overhead Press12, 10, 8
Alternate DB Front Raise10, 8, 6
DB Lateral Raises10, 8, 6
Bent-Over Rear Delt Raise10, 8, 6
Barbell Upright Row10, 8, 6
Shoulder Shrug12, 10, 8
DB Side Bend10 x 2
Mountain Climber30-sec
Plank60-sec
Side Plank30-sec

30-day muscle building workout schedule

Day 28 – Rest

29th and 30th day of 30 day gym workout plan for muscle building

Day 29 – Back, Biceps, and Wrist

WorkoutReps
Pullups/Assisted PUAMRAP x 3
Lat Pulldown15, 12, 10
Barbell Bent Over Row12, 10, 8
Seated Rowing15, 12, 10
Face pull12, 10, 8
Barbell Curl12, 10, 8
Incline DB Curl12, 10, 8
Preacher Curl12, 10, 8
Wrist Curl10, 8, 6

4 week workout plan to build muscle

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Day 30 – Chest, and Triceps

ExerciseRepetitions
Flat Barbell Bench Press15, 12, 10, 8
Incline DB Bench Press12, 10, 8, 8
Machine Fly12, 10, 8
DB Pullover10, 8, 6
Bar DipsAMRAP x 3
Narrow Grip Bench Press12, 10, 8
Barbell Skull Crusher12, 10, 8
Bench Dip15, 12, and 10

30-day muscle building workout schedule

if you want to know how to perform the exercises mentioned in the above workout program, you can save the following articles in pdf for later.

30-Day Muscle Building Workout Plan PDF

Take Away

My 30-day muscle-building workout program should be beneficial to you and aid in increasing your strength and mass.

With your friends, you can participate in a 30-day workout challenge to see what strength and muscle gains you both achieve.

You can challenge yourself to a 30-day workout challenge if you challenge your previous one to current and future ones. You can evaluate the development after completing the 4-week muscle-gain workout program.

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However, it will take longer than 30 days to observe any real changes. To noticeably increase your muscle mass, you must adhere to the workout regimen for 4 to 16 weeks.

My 30-day gym workout schedule will probably be successful if you consume the right foods and exercise regularly.

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Fitness

How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.

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Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.

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1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.

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The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can

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2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.

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To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.

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Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.

Bottomline

Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.

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BEFORE YOU START.

Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy

3.Rest.

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4.Set a sensible weight limit when lifting.

5.Breathe.

6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.

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9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press

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Introduction

If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?


This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.


3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.

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How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.

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To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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