Gain Muscle Training Plan

Gain Muscle Training Plan

Gain Muscle Training Programme

How to use this programme

• Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
• As you progress through the plan, try to increase the weights you use for the exercises as the weeks pass or progress to the next level
• Try not to eat too close to training, ideally about 90 minutes before you start exercising
• If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
• We recommend stretching for around 10-12 minutes after each session
• A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2

Programme 1
Beginner	Intermediate	Advanced
Exercise	Reps/time	Rest	Reps/time	Rest	Reps/time	Rest	Notes
Bike	5 minutes	30 seconds	5 minutes	30 seconds	5 minutes	30 seconds	Steady pace
Suspension row	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds	Controlled tempo with squeeze
Suspension single leg squat	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds
Cable machine chest press	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	Cable at chest height
Dips	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	Do these assisted, body weight or with added weight
Cable machine tricep pushdown	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 12 reps	30 seconds	Cable position above head
Dumbbell lateral raise	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 12 reps	30 seconds	90 degree angle formed at armpit
Bicep curl	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 12 reps	30 seconds	Elbows stay in line with body
Sandbell weighted crunch	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 12 reps	30 seconds	Sandbell on chest
Chest stretch	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	1 set per side
Shoulder stretch	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	1 set per side
Tricep stretch	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	1 set per side

Programme 2
Beginner	Intermediate	Advanced
Exercise	Reps/time	Rest	Reps/time	Rest	Reps/time	Rest	Notes
Cross Trainer	5 minutes	30 seconds	5 minutes	30 seconds	5 minutes	30 seconds	Steady pace
Suspension split squat	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds	Controlled tempo with squeeze
Swiss ball hamstring curl	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds	2 sets of 60 seconds	30 seconds
Kettlebell walking lunge front rack	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	1 or 2 kettlebells can be used
Front squat	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	Any grip can be used
Deadlift	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	Any grip can be used
Barbell hip thrusts	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	Bring hips up level with upper body
Roll outs	2 sets of 10 reps	60 seconds	3 sets of 10 reps	60 seconds	4 sets of 10 reps	60 seconds	Bring bar back under face
Medicine ball plank	2 sets of 60 seconds	60 seconds	2 sets of 60 seconds	60 seconds	2 sets of 60 seconds	60 seconds	Feet or hands on the ball
Quad stretch	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	1 set per side
Glute stretch	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	1 set per side
Hamstring stretch	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	2 sets of 60 seconds	N/A	1 set per side

Freestyle Group Training (fgt) – Strength

Freestyle Group Training (fgt) – Strength
Beginner	Intermediate	Advanced
Exercise	Time	Rest	Time	Rest	Time	Rest
ViPR front squat	45 seconds	15 seconds between sets	45 seconds	15 seconds between sets	45 seconds	15 seconds between sets
Dumbbell lateral lunge	45 seconds	45 seconds	45 seconds
Kettlebell curtsey lunge	45 seconds	45 seconds	45 seconds
Dumbbell bent over row	45 seconds	45 seconds	45 seconds
Repeat all for 5 sets	Repeat all for 6 sets	Repeat all for 8 sets

Original article and pictures take http://www.fitnessfirst.co.uk/inside-track/workouts/gain-muscle-training-plan/ site