Plan details
Build Muscle
Rename any workout, change sets and reps, add a demo image link or remove what you don't do.
Phase 1 runs weeks 1–4. Edits apply to every week in it.
Day 1
Lower Body
Quads + Glutes
Smith Machine Squat
4 × 6–8
Hip Thrust
4 × 8–10
Leg Press
3 × 8–12
Bulgarian Split Squat
3 × 8–10 per side
Leg Extension
3 × 10–15
Hip Abductor
3 × 15–20
Day 2
Upper Body
Back + Biceps
Lat Pulldown
4 × 8–10
Chest-Supported Row
4 × 8–10
Single-Arm Dumbbell Row
3 × 8–12 per side
Rear Delt Fly
3 × 12–15
Dumbbell Biceps Curl
3 × 8–12
Hammer Curl
3 × 10–12
Day 3
Lower Body
Hamstrings + Glutes
Kettlebell Romanian Deadlift
4 × 6–10
Hip Thrust
4 × 8–10
Lying Leg Curl
4 × 8–12
Reverse Lunge
3 × 8–10 per side
45° Glute-Biased Back Extension
3 × 10–12
Cable Kickback
3 × 12–15 per side
Day 4
Upper Body
Shoulders + Chest + Triceps
Seated Dumbbell Shoulder Press
4 × 6–10
Incline Dumbbell Press
3 × 8–10
Dumbbell Lateral Raise
4 × 12–15
Cable / Machine Chest Fly
3 × 10–15
Cable Triceps Pushdown
3 × 10–12
Overhead Triceps Extension
3 × 10–12
Day 5
Lower Body
Glute Focus
Hip Thrust
4 × 6–8
Bulgarian Split Squat
3 × 8–10 per side
Kettlebell Romanian Deadlift
3 × 8–10
Step Ups
3 × 10 per side
Cable Kickback
3 × 12–15 per side
Hip Abductor
3 × 15–20