Your Four-Week Workout Plan For Muscle Gain

Features
By
Contributions from
last updated

This workout plan for muscle gain can add width to your upper body and strip fat from your middle, helping you build a big, strong and lean physique

Man lying on a weights bench set to an incline performs a chest flye using dumbbells
(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)
Jump To:

With the right approach, you can achieve a lot in a month in the gym, as this four-week workout plan for muscle gain shows. It consists of a pair of two-week training blocks containing upper-body workouts that will help you build muscle mass in rapid fashion. 

During the month you’ll be doing workouts designed to help you add mass across all the major upper-body muscle groups. The challenging workouts will also encourage fat loss to help you build a lean, muscular physique. 

In order to do that you’ll need to back up your efforts in the gym with smart choices in the kitchen. You’ll find diet tips to help you do that below, though using a healthy meal prep service for the month might be the easiest way to support your training.

The workouts on the plan require access to a gym since you’ll be using a variety of free weights, plus weights machines. It is also one for experienced gym-goers who can confidently perform serious barbell exercises with flawless form. If you’re just starting out, this gym workout for beginners or beginner weights machine workout plan is a better bet and we’re confident you’ll build plenty of muscle using it.

Workout Plan For Muscle Gain Block 1

The four weekly sessions in the first block are chest and arms, legs and shoulders, back and arms, and chest and shoulders. So you’ll train your major upper-body muscles directly or indirectly twice a week, an intensive approach that will add muscle fast.

The first four are straight sets, then the fifth and sixth exercises are done as a superset. Follow the order exactly, sticking to the sets, reps, tempo and rest shown. This will ensure you push your muscles hard with high-quality reps that keep your muscles under tension for significant periods, and the brief rest periods will keep your heart rate high.

In the second week of the first block, add an extra set to moves 3, 4, 5A and 5B. If possible, try to lift slightly heavier weights than in the previous week, especially for the first two moves, and at least the first set or two of all subsequent moves. Even a small increase, so long as your form doesn’t suffer, will make a big difference to your progress.

Block 1 Monday Workout: Chest And Back

1 Bench press

A man bench pressing a barbell

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Lat pull-down

A man performing a lat pull-down as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Cable cross-over

A man performing a cable cross-over as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

4 Cable straight-arm pull-down

A man performing a cable straight-arm pull-down on a cable machine in the gym

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with both hands. Keeping your arms straight, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

5A Incline dumbbell shoulder press

A man performing an incline dumbbell shoulder press as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 30sec

Lie back on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and get your body tight. Press the weights straight up so your arms are straight, then lower them under control.

5B Prone dumbbell row

A man performing a prone dumbbell row as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Lie chest-down on an incline bench, holding a dumbbell in each hand. Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position for a second, then lower the weights back to the start .

Block 1 Wednesday Workout: Legs And Shoulders

1 Back squat

A man performing a back squat as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Overhead press

A man performing an overhead press as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

3 Leg extension

A man performing a leg extension as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tight, raise your feet to straighten your legs. Pause at the top with your quads engaged, then return to the start.

4 Hamstring curl

A man performing a hamstring curl as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 1: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tight, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then return to the start.

5A Seated dumbbell overhead press

A man performing a seated dumbbell overhead press as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 30sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

5B Seated dumbbell lateral raise

A man performing a seated dumbbell lateral raise as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

Block 1 Friday Workout: Back And Arms

1 Triceps dip

A man performing a triceps dip as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, lower your body by bending your elbows until they’re at 90°. Press back up to return to the start.

2 Underhand lat pull-down

A man performing an underhand lat pull-down as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Position yourself at the machine with a narrow underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Seated cable row

A man performing a seated cable row as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Sit on the rowing machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause, then return to the start.

4 Incline dumbbell biceps curl

A man performing an incline dumbbell biceps curl as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Lie back on an incline bench, holding a dumbbell in each hand with your palms facing forwards and elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

5A Cable biceps curl

A man performing a cable biceps curl as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 30sec

Stand tall facing a cable machine, holding a straight bar handle with both hands. Keeping your chest up, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

5B Cable triceps press-down

A man performing a cable triceps press-down as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Black 1 Saturday Workout: Chest And Shoulders

1 Incline bench press

A man performing an incline bench press as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie back on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Dumbbell pull-over

A man performing a dumbbell pull-over as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie on a flat bench holding a dumbbell with both hands above your chest with straight arms. Lower the weight under control behind your head, keeping your arms straight. Then raise it back to the start position.

3 EZ-bar upright row

A man performing an EZ-bar upright row as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

4 Dumbbell lateral raise

A man performing a dumbbell lateral raise as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

5A Incline dumbbell flye

A man performing an incline dumbbell flye as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 30sec

Lie back on an incline bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. Lower the weights out ato the sides under control, keeping that bend in your elbows, then return to the start position.

5B Press-up

A man performing a press-up as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully.

Block 2

Heads up – the sessions change in block 2 to prompt faster body composition changes. The four sessions are chest and back, legs and arms, chest and back again, and shoulders and arms. More moves for each major muscle group adds up to faster progress. 

In the final week, reps are added to each exercise. Don’t worry about increasing the weight – more reps ensure progression and form comes first.

Block 2 Monday Workout: Chest And Back

1 Incline bench press

Incline bench press

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Lie back on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Bent-over row

A man performing a bent-over row as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Hold a barbell with a shoulder-width grip, bending your knees slightly. Bend at the hips until you’re at roughly 45° to the floor. Pull the bar up to touch your sternum, then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

3 Dumbbell bench press

Man demonstrates two positions of the dumbbell bench press

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on a flat bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and tense your muscles. Press the weights straight up so your arms are straight, then lower them under control.

4 Dumbbell prone reverse flye

A man performing a dumbbell prone reverse flye as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Lie chest-down on an incline bench, holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights out to the sides, leading with your elbows. Hold the top position for a second, then lower the weights back to the start.

5A Cable cross-over

A man performing a cable cross-over as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2010 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

5B Cable straight-arm pull-down

A man performing a cable straight-arm pull-down on a cable machine in the gym

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with both hands. Keeping your arms straight, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

Block 2 Wednesday Workout: Legs And Arms

1 Back squat

A man performing a back squat as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Romanian deadlift

A man performing a Romanian dead lift as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip. With a slight bend in your knees, hinge forwards from the hips and lower the bar until you feel a stretch in your hamstrings. Reverse to the start.

3 Underhand lat pull-down

A man performing an underhand lat pull-down as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a narrow underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

4 Triceps dip

A man performing a triceps dip as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 6-10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 8-12 Tempo 2011 Rest 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, lower your body by bending your elbows until they’re at 90°. Press back up to return to the start.

5A Cable biceps curl

A man performing a cable biceps curl as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 30sec

Stand tall in front of a cable machine, holding a bar handle attached to the lower pulley with palms facing up. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Squeeze your biceps at the top, then lower.

5B Cable triceps press-down

A man performing a cable triceps press-down as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 60sec

Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Block 2 Friday Workout: Chest And Back

1 Bench press

A man performing a bench press as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Wide lat pull-down

A man performing a wide lat pull-down as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Incline dumbbell flye

A man performing an incline dumbbell flye as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Lie back on an incline bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. Lower the weights out to the sides under control, keeping that bend in your elbows, then return to the start position.

4 Seated row

A man performing a seated row as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause, then return to the start.

5A Dumbbell pull-over

A man performing a dumbbell pull-over as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 30sec

Lie flat on a bench holding a dumbbell with both hands above your chest with straight arms. Lower the weight under control behind your head, keeping your arms straight, then raise it back to the start position.

5B Press-up

A man performing a press-up as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2010 Rest 60sec

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully.

Block 2 Saturday Workout: Shoulders And Arms

1 Overhead press

A man performing an overhead press as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 10 Tempo 3011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 3011 Rest 60sec

Stand tall, holding a bar across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

2 Chin-up

A man performing a chin-up as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 5 Reps 6-10 Tempo 3011 Rest 60sec

Week 2: Sets 5 Reps 8-12 Tempo 3011 Rest 60sec

Hold the bar with an underhand grip and hang with your body straight. Brace your abs and glutes and engage your lats, then pull up until your chin is above your hands. Pause at the top, then lower yourself back to the start under control.

3 EZ-bar upright row

A man performing an EZ-bar upright row as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

4 Incline dumbbell biceps curl

A man performing an incline dumbbell biceps curl as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

5A Dumbbell lateral raise

A man performing a dumbbell lateral raise as part of a workout plan for muscle gain

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 30sec

Stand tall, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

5B Cable triceps press-down

A man performing a cable triceps press-down

(Image credit: Photograph: Tom Miles. Model: Richard Scrivener)

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 60sec

Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

5 Diet Tips

Accelerate how quickly your body builds mean muscle mass and become more efficient at burning fat by adopting these better-eating habits

1. Break your fast

Eating protein for breakfast is one of the best things you can do when wanting to add muscle and burn fat. Protein allows for a slow and steady rise in blood sugar levels, which keeps you feeling fuller for longer so you aren’t tempted to snack on sweet treats before lunch. It also repairs the damage done to your muscles through training, to rebuild your muscles bigger and stronger after every session. A great brekkie is eggs, salmon and green leaves.

2. Load up on veg

You should be eating protein at every meal (and favouring high-quality lean sources like steak, chicken, turkey and white fish) but making up most of each meal – about half your plate in fact – should be veg. That’s because it’s high in antioxidants and essential vitamins and minerals to keep you fighting fit, and full of fibre to keep you feeling full long after eating. Vegetables are also very low in calories. Eat a wide variety of colours for variety of nutrients.

3. Time your carbs

For the duration of this four-week workout plan for muscle gain you should cut back on your carb intake, especially heavily-processed carbs such as crisps, chips, and white bread and pasta. But you still need carbs to help you recover from training, and it’s important to be fully energised for each session so you can push yourself. Stick to carbs in their natural form, such as new potatoes or wholemeal rice. Eat them around your workouts, then back off for the rest of the day.

4. Drink more water

If you’re dehydrated your body’s going to have a tough time both building new muscle mass and burning fat stores. And dehydration results in poor focus and lack of motivation, which will make it much harder to get to the gym (and train well when you’re there), as well as to make smart nutrition choices. Drink two to three litres a day, but more on training days, to stay hydrated and keep your body looking and feeling in optimal nick.

5. Eat enough protein

It’s easy to get carried away and start gulping down protein shakes several times a day when you’re trying to build muscle, but while you will need an increase in protein, you don’t need to go overboard.

“Strength athletes or those involved in high-volume, high-intensity training will require more protein than the general population at 1.2-2g protein per kilo of bodyweight per day,” says specialist dietitian Susan Short, who is a spokesperson for the British Dietetic Association.

You’ll probably be able to hit those numbers comfortably just by changing your diet slightly, though supplements can also be useful.

Get help deciding on the right supplement for you with our guide to the best protein powder.

Joe Warner
Joe Warner
Former editor of Men’s Fitness UK

Joe Warner is a highly experienced journalist and editor who began working in fitness media in 2008. He has featured on the cover of Men’s Fitness UK twice and has co-authored Amazon best-sellers including 12-Week Body Plan. He was the editor of Men’s Fitness UK magazine between 2016 and 2019, when that title shared a website with Coach.

With contributions from