How to Gain Muscle the Right Way: Free 5-Day Workout Plan

Before and after transformation showing how to gain muscle the right way.

Want to Gain Muscle? Here’s the Approach That Actually Works!

Building muscle isn’t about chasing stage weight or starving yourself down to the lowest number possible. Stage weight does not equal your strongest self. If you actually want to gain muscle, you need to focus on training, fueling, and recovering in a way that supports growth.

Here’s the blueprint:

• Go to the gym 3–5 times per week. Consistency matters more than perfection.

• Lift heavy. Aim for an RPE (rate of perceived exertion) of about 8/10—meaning you should feel like you have 1–2 reps left in the tank.

• Take longer rest periods. Between 90 seconds and 2 minutes is ideal for strength and muscle growth.

• Use progressive overload. Add weight, reps, or sets over time to keep challenging your muscles.

• Eat lots of carbs and at least your body weight in protein. Fuel matters. Carbs drive performance, protein builds recovery.

• Sleep 7–9 hours per night. Growth happens outside the gym.

• Prioritize compound lifts. Squats, deadlifts, pull-ups, presses, and dips should be your foundation.

Free 5-Day Muscle Building Workout Plan

Each workout has 5 exercises. Rest 90 seconds–2 minutes between sets.

Day 1: Lower Body (Squat Focus)

1. Barbell Back Squat – 4x6

2. Romanian Deadlift – 3x8

3. Walking Lunges – 3x10 each leg

4. Leg Press – 3x12

5. Seated Calf Raises – 4x15

Day 2: Upper Body (Push Focus)

1. Barbell Bench Press – 4x6

2. Overhead Military Press – 4x8

3. Dumbbell Incline Press – 3x10

4. Dips – 3x8–12

5. Lateral Raises – 3x15

Day 3: Back & Biceps (Pull Focus)

1. Deadlift – 4x5

2. Pull-Ups (weighted if possible) – 4x6–8

3. Barbell Row – 3x8

4. Dumbbell Curl – 3x10

5. Face Pulls – 3x12–15

Day 4: Lower Body (Glute/Hamstring Focus)

1. Hip Thrusts – 4x8

2. Bulgarian Split Squat – 3x10 each leg

3. Hamstring Curl Machine – 3x12

4. Barbell Back Stepping Lunges – 3x10 each leg

5. Seated Calf Raises – 4x15

Day 5: Shoulders & Arms

1. Seated Dumbbell Shoulder Press – 4x8

2. Arnold Press – 3x10

3. Barbell Curl – 3x8–10

4. Skull Crushers – 3x10

5. Lateral & Front Raise Superset – 3x12 each

Final Thoughts

If you want to gain muscle, remember: it’s not about being the lightest on the scale—it’s about building strength, fueling your body, and staying consistent over time. Follow this plan, eat like you mean it, and you’ll be shocked at how quickly your physique transforms.