Here’s a four-day workout split for you to build muscle:
Day 1: Upper body focus
1. Bench press – 3 sets of 8-10 reps
2. Bent over rows – 3 sets of 8-10 reps
3. Shoulder press – 3 sets of 8-10 reps
4. Bicep curls – 3 sets of 10-12 reps
5. Tricep pushdowns – 3 sets of 10-12 reps
Day 2: Lower body focus
1. Squats – 3 sets of 8-10 reps
2. Deadlifts – 3 sets of 8-10 reps
3. Lunges – 3 sets of 10-12 reps
4. Leg press – 3 sets of 10-12 reps
5. Calf raises – 3 sets of 12-15 reps
Day 3: Rest or active recovery
Engage in low-impact activities like walking, light stretching, or yoga.
Day 4: Upper body focus
1. Pull-ups or lat pulldowns – 3 sets of 8-10 reps
2. Seated cable rows – 3 sets of 8-10 reps
3. Chest flyes – 3 sets of 10-12 reps
4. Hammer curls – 3 sets of 10-12 reps
5. Overhead tricep extensions – 3 sets of 10-12 reps
Day 5: Lower body focus
1. Romanian deadlifts – 3 sets of 8-10 reps
2. Leg curls – 3 sets of 10-12 reps
3. Glute bridges – 3 sets of 10-12 reps
4. Leg extensions – 3 sets of 10-12 reps
5. Hip thrusts – 3 sets of 12-15 reps
Remember to increase the weight or reps over time to continuously challenge your muscles. Allow sufficient rest between workout sessions to give your muscles time to recover and grow. Focus on eating whole, nutrient-dense foods like lean protein, vegetables, fruits, and whole grains to support muscle growth.