Muscle Gain Workout Plan for Beginners
Muscle Gain Workout Plan for Beginners – Build Strength & Size Muscle Gain Workout Plan for Beginners This muscle gain workout plan for beginners is designed to help you build strength, size, and confidence safely. It focuses on compound movements, proper recovery, and steady progression. ✅ Beginner-friendly ✅ Focus on muscle growth ✅ Simple gym or home exercises ✅ Progressive overload approach Warm-Up (5–7 Minutes) Jumping Jacks – 1 minute Arm Circles – 30 seconds Hip Circles – 30 seconds Bodyweight Squats – 15 reps Beginner Muscle Gain Workout Squats – 3 × 10–12 Push-Ups or Bench Press – 3 × 8–10 Deadlifts – 3 × 8 Dumbbell Rows – 3 × 10 Overhead Press – 3 × 10 Optional Finisher Plank – 3 × 30 seconds Farmer’s Walk – 2 rounds Weekly Muscle Gain Schedule Train 3–4 days per week Rest at least 48 hours between sessions Increase weight gra...