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High Intensity Workout Split

The document outlines a high-intensity muscle gain workout plan structured over seven days, focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for chest, back, legs, shoulders, arms, and core, with a rest day for recovery. Additional notes emphasize the importance of progressive overload, warm-up, cool down, and a protein-rich diet for optimal results.

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5 views

High Intensity Workout Split

The document outlines a high-intensity muscle gain workout plan structured over seven days, focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for chest, back, legs, shoulders, arms, and core, with a rest day for recovery. Additional notes emphasize the importance of progressive overload, warm-up, cool down, and a protein-rich diet for optimal results.

Uploaded by

Sunny
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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High-Intensity Muscle Gain Workout Plan

### Day 1: Chest

- Push-ups (incline/standard/decline): 3 sets of 12-15 reps

- Dumbbell Bench Press: 3 sets of 10-12 reps

- Dumbbell Flyes: 3 sets of 10-12 reps

- Cable Crossover or Band Flyes: 3 sets of 12-15 reps

- Chest Finisher: Push-up holds for 30-45 seconds

### Day 2: Back

- Pull-ups or Assisted Pull-ups: 3 sets of 8-10 reps

- Dumbbell Rows: 3 sets of 12 reps each side

- Deadlifts (using weights or bodyweight focus): 3 sets of 10 reps

- Supermans: 3 sets of 15-20 seconds

- Back Finisher: Isometric pull-up hold for 30 seconds

### Day 3: Legs

- Squats (Bodyweight or Weighted): 3 sets of 12-15 reps

- Lunges (Walking or Stationary): 3 sets of 10 reps per leg

- Bulgarian Split Squats: 3 sets of 8-10 reps per leg

- Calf Raises: 3 sets of 20 reps

- Legs Finisher: Jump squats for 30 seconds


### Day 4: Shoulders

- Dumbbell Shoulder Press: 3 sets of 10 reps

- Lateral Raises: 3 sets of 12 reps

- Front Raises: 3 sets of 12 reps

- Reverse Flyes: 3 sets of 12 reps

- Shoulder Finisher: Dumbbell hold at shoulder height for 30-45 seconds

### Day 5: Arms

- Bicep Curls (Standard/Incline): 3 sets of 12 reps

- Hammer Curls: 3 sets of 12 reps

- Tricep Dips: 3 sets of 10-12 reps

- Tricep Overhead Extensions: 3 sets of 10-12 reps

- Arm Finisher: Isometric dumbbell hold (curl position) for 30 seconds

### Day 6: Core

- Plank Variations: 3 sets of 30-60 seconds

- Russian Twists: 3 sets of 20 twists (10 per side)

- Leg Raises: 3 sets of 12 reps

- Bicycle Crunches: 3 sets of 20 reps

- Core Finisher: Mountain climbers for 30 seconds

### Day 7: Rest or Active Recovery

- Light yoga or stretching session (20-30 minutes)

- Optional low-intensity cardio (e.g., walking or cycling for 20 minutes)


### Notes:

- Progressively overload by increasing weight, reps, or intensity weekly.

- Incorporate a proper warm-up (5-10 minutes) before each session and cool down with stretching.

- Maintain a protein-rich diet to support muscle recovery and growth.

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