Intense Muscle Building Workout Plans
Most people think that an intense muscle-building workout plan will require a person to be in the gym for 2 hours every day 6 times a week, hitting every muscle group from different angles!
Well, this is an approach taken by bodybuilders to build their physique. Take advice from any bodybuilder, and a 30 set/week per muscle group is what they will recommend.
Just take a look at what Arnold Schwarzenegger recommends in his book, Encyclopedia of Modern Bodybuilding.
Don’t get me wrong. I admire Arnold. But more for this determination and work ethic rather than his advice on bodybuilding.
A bodybuilder with amazing genetics coupled with a high dosage of steroid use will have no problem grinding out 30 sets or more per muscle group per week and even training twice a day!
You and I have average genetics and are natural athletes. Only a low-moderate volume approach will work for us! Period! You cannot have it another way.
You will be required to stimulate your muscles hard with an intensity level of 80-85% (roughly equates to 5-7 reps) most time of the year, with key compound movements like trap bar deadlifts, squats, overhead and incline presses and with weighted dips and pull-ups.
The training frequency that will work best for you is 3 times a week.
More important is the total volume, and in my knowledge going above 12 sets for a major muscle group is pushing it above limits!
Related Article: Weight Training Volume: How Many Reps Per Muscle Group Per Week?
Here is a sample muscle-building workout plan:
FBX-Gain Advanced Level-1:
Workout A: Shoulders+ Legs
Workout B: Chest+Back+Arms
I hope that you make the most of it. 🙂
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.