6 Week Workout Program To Build Muscle (With PDF)
A good muscle building workout plan is principal when your goal is to add on mass and strength. The Internet and social media have given us access of an overwhelming amount of information. This has made it hard and confusing to distinguish a good workout program from a  bad one.This is why I have decided […]

A good muscle building workout plan is principal when your goal is to add on mass and strength. The Internet and social media have given us access of an overwhelming amount of information. This has made it hard and confusing to distinguish a good workout program from a  bad one.

This is why I have decided to share with you my favorite muscle building program that will truly help see results within a 6 week time frame.

Oh, you can also download the pdf version of the program by following the link below.

If you are a beginner, please read the workout description. There I explain everything about the workout plan – how it works, explain its split, and look over some training terms.

bodyweight_pec_exercises

So what makes this muscle building program different from the rest? How can I guarantee that this workout  will actually help you build muscle within 6 weeks.

Well, technically I cannot.

There are a lot of variables that play a role in muscle growth. Your diet, supplementation, rest, an general lifestyle to name a few. However, what I can promise is that if everything else is in check (i.e. you are eating enough, you are taking at least whey protein after your workouts and maybe using creatine, resting enough, and do not lead a destructive lifestyle) this workout program will do wonders for you.

At the end of this workout program I will add in some notes regarding your nutrition and supplementation. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you.

With all of that being said, the workout program follows the push/pull/legs pattern. This pattern is going to help maximize muscle gain and lead to faster results.

Why?

Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. What’s the problem with that?

Well, over-training leads to muscle loss. The one thing that, ya know, you want the least.


READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHT


Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. Protein synthesis is the reason why your body builds muscle (studysource). It lasts for about 36-48 hours after exercising. What that means is that after your workout you have a 2 day window in which you can build muscle.

With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you are losing out on potential gains.

This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. This makes it ideal for muscle building.

Also, before we get started, you can download the PDF for the muscle gain workout plan.

6 Week Workout Program To Build Muscle

Please read this before you start!

(Especially if you are a beginner)

The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development. The muscle building program is suitable for beginners and intermediates.

Your rep tempo should be slow and controlled. Focus on the eccentric contraction of the muscle. For example when you are lowering the barbell during a curl, a bench press, or when you’re lowering yourself on a chest dip.

Aim for a resting tempo of 60 seconds. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets.

Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. If you don’t really know your limit yet, that’s fine too. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. The last thing that you want to happen is for you to injure yourself during a workout.

The workout program is designed so you can exercise 3 or 6 times a week. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. If you are a beginner, you will find it hard going to the gym 6 times. This is simply because your muscles will not have fully rested. Start of with 3 days a week and progress towards the full 6 days to maximize your results.

Also, it does not have to be either 3 or 6. You can go 4-5 times. Use the extra 1 or 2 visits to focus on lagging muscle groups. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split.

While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey.

After the workout program you will find quick nutrition and supplementation notes. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability (promote more muscle growth).

Adding “drop sets” and “negative sets” help boost strength and muscle gain. And quite often can completely transform a workout for the better. If you are not aware what those terms mean, here is a quick explanation:

  • Negative sets:  They require either a spotter or assisted equipment. It involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. If you don’t have a spotter who can help you, that’s fine. Negative sets can often be swapped for drop sets.
    • For example, let’s say that you’re doing biceps barbell curls. Your average weight with which you are capable of doing 8 repetitions is 45lbs. Let’s say you raise that weight to 65-70lbs. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position.
    • For the exercises in this muscle building workout that I have recommended doing negative sets you will see a “Negative set” tag underneath the name of the exercise. Negative sets are usually done as a last set.
  • Drop Sets: It’s where you strip the excess weight (taking away roughly 20-25%) so that you can do 1-3 more repetitions of a certain exercise. As you would probably notice, I have recommended doing drop sets for exercises where most commonly the lowest rep range is 5 or 6.
    • For example, using the same exercise example as for the negative sets, imagine you are doing biceps barbell curls with 50lbs. This weight is ideal for you to properly carry out 5 or 6 repetitions. You bring the weight down to 35-40lbs and do another 1-3 correct repetitions.
    • For the exercises in this workout program that I have recommended doing drop sets, you will see a “Drop Set” tag. Remember that the Drop set should be performed for the last set of the exercise where you will have the lowest rep range following weight progression.

Finally, all the exercises have a link to a video where the exercise is performed. This is until I build a library of my own with visual demos of exercises. For now, though, this will do.

Day 1: Pull (Back and Biceps)

ExerciseSetsReps
Exercise 1:
Bent Over Barbell Rows (Mass) (Video)
Drop Set for the last set
46-12
Exercise 2:
Wide Grip Lat Pull Down (Mass) (Video)
48-10
Exercise 3:
Lat Pushdowns (Isolated) (Video)
410-12
Exercise 4:
Barbell Biceps Curls (Mass) (Video)
Drop Set for the last set
46-8
Exercise 5:
Preacher Curls (Isolated) (Video)
38-12
Exercise 6:
Hammer Curls (Isolated) (Video)
48-12

Day 2: Push (Chest, Triceps and Shoulders)

ExerciseSetsReps
Exercise 1:
Bench Press (Mass) (Video)
Drop Set
48-12
Exercise 2:
Chest Dips (Mass) (Video)
48-12
Exercise 3:
Overhead Triceps Extensions (Mass) (Video)
48-12
Exercise 4:
Triceps Pulldown (Isolated) (Video)
Negative Set 
310-12
Exercise 5:
Sider Lateral to Front Raise (Isolated) (Video)
410
Exercise 6:
Shoulder Press (Mass) (Video)
38-12

Day 3: Legs

ExerciseSetsReps
Exercise 1:
Squats (Mass) (Video)
48-12
Exercise 2:
Dumbbell Lunges (Mass) (Video)
48-12
Exercise 3:
Leg Curls (Isolated) (Video)
510-12
Exercise 4:
Leg Extensions (Isolated) (Video)
Drop Set or Negative Set 
512-15

Day 4: Rest

Day 5: Pull

ExerciseSetsReps
Exercise 1:
Deadlift (Mass) (Video)
36-10
Exercise 2:
Cable Rows (Mass) (Video)
48-10
Exercise 3:
Pull-ups (Burn out) (Video)
4Until Failure
Exercise 4:
Alternating Dumbell Curls (Mass) (Video)
48-10
Exercise 5:
Seated Incline Curls (Mass) (Video)
Drop Set
48-10
Exercise 6:
Spider Curls (Isolated) (Video)
48-12

Day 6: Push

ExerciseSetsReps
Exercise 1:
Incline Bench Press (Mass) (Video)
Drop Set
46-10
Exercise 2:
Cable Crossover (Isolated) (Video)
Drop Set
48-12
Exercise 3:
Skull Crushers (Mass) (Video)
48-10
Exercise 4:
Cable Overhead Triceps Extensions (Mass) (Video)
48-10
Exercise 5:
Lateral Raises (Isolated) (Video)
410-12
Exercise 6:
Single Arm Linear Jammer (Mass) (Video)
48-10

Day 7: Legs

ExerciseSetsReps
Exercise 1:
Machine Hack Squat (Mass) (Video)
38-10
Exercise 2:
Dumbbell Bulgarian Split Squat (Isolated) (Video)
410-12
Exercise 3:
Romanian Deadlift (Mass) (Video)
36-8
Exercise 4:
Bodyweight Squats (Burn out) (Video)
412-20

List of substitute exercises

As I previously mentioned it is wise to alternate between exercises and not have the same routine. Adding variability to your workouts prevents your body from getting accustomed to them. Thus, preventing you from hitting a plateau and boosting muscle gain.

When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. For example, you swap your Bench Press (Mass) for Decline Bench Press (Mass). Rather than Bench Press (Mass) for Cable Flyes (Isolated).


READ MORE: TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLE


Mass marked exercises are those that help you build crude muscle mass and strength. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion.

Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. They also help increase the workout’s volume.

Also, make sure that you alternating between the exercises that are already in the program. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises.

Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. So the ones already listed should be enough to work off of.

Chest Substitute Exercises

MassIsolatedBurnout
Decline Bench PressDumbbell FlyesIncline Pushups
Close Grip Bench PressIncline Dumbbell FlyesBall Pushups
Dumbbell PulloversButterfly Machine
Decline Bench PressFlat Bench Cable Flyes
Machine Chest PressLow Cable Crossover
Dumbbell Bench PressCable Chest Press
Dumbbell Incline Bench Press

Back Substitute Exercises

MassIsolatedBurnout
Farmer’s WalkSingle Arm Lat PulldownRowing Machine
T-Bar RowBack Extensions
Dumbbell Pullovers
Close Grip Pulldowns
Reverse Grip Pulldowns
Dumbbell Rows

Biceps Substitute Exercises

IsolatedBurnoutMass
Concentration CurlsPull-upsZottman Curl
Incline Hammer CurlsNo-Plate Barbell CurlsClose Grip Pulldowns
E-Z Bar CurlsInverted Rows
Cable Curls
Overhead Cable Curls
Machine Biceps Curls

Triceps Substitute Exercises

MassIsolatedBurnout
Triceps DipsReverse Grip ExtensionsDiamond Pushups
Close Grip Bench PressDumbbell Kickbacks
Tate Press

Shoulder Substitute Exercises

MassIsolatedBurnout
Standing Overhead Barbell PressReverse FlyesPike Pushups
Arnold Shoulder PressDumbbell Front Raises
Clean and JerkBus Drivers
Barbell Shrugs
Kattlebell Swings

Leg Substitute Exercises

MassIsolatedBurnout
Leg PressHamstring CurlsBodyweight Lunges
Squat MachineCalf raisesBox Squats
Sumo Deadlifts
Sumo Squats

Nutrition and Supplementation Notes

As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.

That’s a whole other topic on its own.

One thing that you need to understand is that in order to build muscle, you need a good diet. A workout program is only half of the work.

1. Nutrition

I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.

There is no need to bulk and eat excessive amounts of calories. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat.

Try your best to eat clean food. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food.

Make sure that you are eating enough protein. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation.

2. Supplementation

You don’t really need supplements to build muscle. That being said, supplements will help you improve muscle gain through their anabolic properties.

Whey protein is a must. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. Increasing post-workout whey protein to 40g is shown to enhance protein synthesis by up to 20%.

The second one is creatine. I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising.

Beta Alanine will also help you increase the intensity of your workouts.

Lastly, omega 3s. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. I have written an in-depth article about how omega 3 fatty acids improve muscle growth.


Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.

Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.

The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building force and seeing your body transform into your ideal

physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build bourrinage. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.

The first bodybuilding tip that will make the single biggest difference on your rate of bourrinage gain is whether you are able to consecutively add more weight to the bar.

It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building muscle as quickly as you should be.

The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.

When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.

All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of morphologie you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build force. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.

The first major provenant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.

After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.

The deuxième problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a second, third, and fourth exercise after that.

Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

Instead, aim to go one to two reps bermuda of failure. This will still get you pushing your body hard and working at the intensity level needed to build force, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.

Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller bourrinage groups, you aren’t exactly maximizing your potential.

Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two force groups.

The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the triceps to a very small degree ).

On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.

All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.

What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.

SHOP NOW

Leave a Reply

Your email address will not be published. Required fields are marked *