WEIGHT GAIN WORKOUT PLAN FOR MEN

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Welcome to the world of weight gain/gain weight workout plan for men, also known as hypertrophy training or muscle-building training. This specific type of strength training is designed to help you increase muscle size and overall body mass. If your goal is to build lean muscle and achieve a more muscular physique, this workout plan is perfect for you.  This type of workouts typically involve lifting heavy weights and performing exercises that target multiple muscle groups. By challenging your muscles with resistance, you stimulate muscle growth and promote an increase in lean muscle mass. This not only enhances your physical appearance but also improves your overall strength and functional fitness.

KEY TO BE SUCCESSFUL IN YOUR WEIGHT GAIN JOURNEY

The key to a successful this workout plan is consistency, proper form, and progressive overload. Consistently following the plan and pushing yourself to lift heavier weights or perform more challenging exercises over time will help you achieve your muscle-building goals. It’s important to note that weight gain workouts are not just about bulking up. They are about building a strong, fit, and masculine physique. The focus is on developing lean muscle mass while maintaining overall fitness and health. Remember, nutrition plays a crucial role in supporting your weight gain goals. Fueling your body with the right nutrients, including sufficient protein and calories, is essential for muscle growth and recovery. Get ready to embark on your weight gain journey and transform your physique. With dedication, hard work, and the right workout plan, you can achieve the muscular and fit body you desire. Let’s start building those muscles and reaching new heights of strength and confidence! New to body training?

Let's Start your Weight Gain Training now!

DAY 1: UPPER BODY FOCUS
JOGGING
WARM UP (Jogging 5-10 Mins)
barbell bench press
BENCH PRESS (3 Sets of 8-10 Reps)
BENT OVER ROWS
BENT OVER ROWS (3 Sets of 8-10 Reps)
Shoulder Press
SHOULDER PRESS (3 Sets of 8-10 Reps)
Lat Puldowns
LAT PULLDOWNS (3 Sets of 8-10 Reps)
DUMBBELL BICEPS
BICEP CURLS (3 Sets of 8-10 Reps)
Tricep Dips
TRICEP DIPS (3 Sets of 8-10 Reps)
stretching
COOL DOWN (Stretching Upper Body 5-10 Mins)
DAY 2: LOWER BODY FOCUS
JOGGING
WARM UP (JOGGING 5-10 Mins)
Dumbbell Squats
DUMBBELL SQUATS (3 Sets of 8-10 Reps)
Deadlift
DEADLIFT (3 Sets of 8-10 Reps)
Lunges
LUNGES (3 Sets of 8-10 Reps per leg)
leg press men
LEG PRESS (3 Sets of 8-10 Reps)
CALF RAISES
CALF RAISES (3 sets of 10-12 Reps)
PLANK
PLANK (1 Min)
stretching
COOL DOWN (Stretching Lower body 5-10 Mins)
DAY 3: REST AND RECOVERY

TAKE A DAY OFF FROM INTENSE WOKROUTS TO ALLOW YOUR MUSCLES TO REST AND RECOVER.

DAY 4: FULL-BODY FOCUS
JOGGING
WARM UP (JOGGING 5-10 Mins)
Dumbbell Squats
DUMBBELL SQUATS (3 Sets of 8-10 Reps)
barbell bench press
BENCH PRESS (3 Sets of 8-10 Reps)
Shoulder Press
SHOULDER PRESS (3 Sets of 8-10 Reps)
BENT OVER ROWS
BENT OVER ROWS (3 Sets of 8-10 Reps)
Lunges
LUNGES (3 Sets of 8-10 Reps per leg)
DUMBBELL BICEPS
BICEP CURLS (3 Sets of 8-10 Reps)
Tricep Dips
TRICEP DIPS (3 Sets of 8-10 Reps)
stretching
COOL DOWN (Stretching Upper & Lower body 5-10 Mins)
DAY 5: REST AND RECOVERY

TAKE ANOTHER DAY OFF FROM INTENSE WOKROUTS TO ALLOW YOUR MUSCLES TO REST AND RECOVER.

DAY 6: FULL-BODY CIRCUIT
JOGGING
WARM UP (JOGGING 5-10 Mins)
Dumbbell Squats
DUMBBELL SQUATS (3 Sets of 8-10 Reps)
BENT OVER ROWS
BENT OVER ROWS (3 Sets of 8-10 Reps)
Lunges
LUNGES (3 Sets of 8-10 Reps per leg)
Shoulder Press
SHOULDER PRESS (3 Sets of 8-10 Reps)
DUMBBELL BICEPS
BICEP CURLS (3 Sets of 8-10 Reps)
Tricep Dips
TRICEP DIPS (3 Sets of 8-10 Reps)
stretching
COOL DOWN (Stretching Upper & Lower body 5-10 Mins)
DAY 7: REST AND RECOVERY DAY

CONGRATULATIONS ON COMPLETING YOUR WEIGHT GAIN WORKOUT

Now it’s time to give your body the rest it deserves. Taking a well-deserved rest day is essential for allowing your body to recover and prepare for the next week of training. After each workout, it’s important to prioritize a proper cooldown and recovery routine. This helps your body recover from the intense training session and optimizes muscle growth. Stretching, foam rolling, and gentle movements can help alleviate muscle soreness and improve flexibility. In addition to recovery, nutrition plays a crucial role in supporting your weight gain goals. Make sure to follow a balanced diet that provides adequate protein and calories to fuel muscle growth and repair. Focus on consuming nutrient-dense foods that support your body’s needs. Remember, achieving your weight gain goals takes time and consistency. Stay dedicated to this workout plan, push yourself during each session, and be patient with the results. With perseverance and commitment, you will see the desired changes in your physique over time. Take this rest day as an opportunity to recharge, reflect on your progress, and mentally prepare for the next week of weight gain training. Stay motivated, stay focused, and keep pushing yourself towards your weight gain goals. You’ve got this!a

WEIGHT GAIN JOURNEY NEEDS ADDITIONAL SUPPLEMENTS TO YOUR DIET!
SUPPLEMENTS ARE KEY TO FASTEN YOUR JOURNEY TO ACHIEVE YOUR WEIGHT GAIN GOAL
MASS GAINER SUPPLEMENT
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PROTHIN MASS GAINER

To efficiently and effectively gain weight and build muscle, consider purchasing supplements specifically designed to support your goals of increasing muscle mass and weight gain.

Recommended time of drink: post workout, between meals, and before bed.

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