PlanByWeek

Workout Plan for Muscle Gain

16 weeks·5 days / wk·push pull legs

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Weeks
16
Sessions
80
Peak week
90 sets
week 15
Deloads
3
wk 4, 8, 12
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 765 hard sets65 sets

  1. Mon

    Oct 5

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  3. Wed

    Oct 7

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

  4. Thu

    Oct 8

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  5. Fri

    Oct 9

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
02Block 1, week 2: RPE 867 hard sets67 sets
5 sessions

  1. Mon

    Oct 12

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Oct 13

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Oct 14

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 8RPE 8
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  4. Thu

    Oct 15

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

  5. Fri

    Oct 16

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5
03Block 1, week 3: RPE 969 hard sets69 sets
5 sessions

  1. Mon

    Oct 19

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 9
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Oct 21

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 9)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Oct 22

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 9
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Oct 23

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets41 hard sets41 sets
5 sessions

  1. Mon

    Oct 26

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Oct 27

    Pull

    36 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row1 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  3. Wed

    Oct 28

    Legs

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  4. Thu

    Oct 29

    Push

    36 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press1 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  5. Fri

    Oct 30

    Pull

    36 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row1 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
05Block 2, week 1: RPE 771 hard sets71 sets
5 sessions

  1. Mon

    Nov 2

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Nov 4

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  4. Thu

    Nov 5

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  5. Fri

    Nov 6

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
06Block 2, week 2: RPE 873 hard sets73 sets
5 sessions

  1. Mon

    Nov 9

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Nov 11

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Nov 12

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 8RPE 8.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Nov 13

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
07Block 2, week 3: RPE 975 hard sets75 sets
5 sessions

  1. Mon

    Nov 16

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Nov 17

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Nov 18

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Nov 19

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Nov 20

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
08Deload: 60% loads, fewer sets45 hard sets45 sets
5 sessions

  1. Mon

    Nov 23

    Legs

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  2. Tue

    Nov 24

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  3. Wed

    Nov 25

    Pull

    39 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  4. Thu

    Nov 26

    Legs

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  5. Fri

    Nov 27

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
09Block 3, week 1: RPE 778 hard sets78 sets
5 sessions

  1. Mon

    Nov 30

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Dec 1

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Dec 2

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 1066.5% 1RM (≈RPE 7.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Dec 3

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.5
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Dec 4

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
10Block 3, week 2: RPE 880 hard sets80 sets
5 sessions

  1. Mon

    Dec 7

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 8

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Dec 9

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Dec 10

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Dec 11

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
11Block 3, week 3: RPE 982 hard sets82 sets
5 sessions

  1. Mon

    Dec 14

    Legs

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Dec 15

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Dec 16

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  4. Thu

    Dec 17

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  5. Fri

    Dec 18

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
12Deload: 60% loads, fewer sets49 hard sets49 sets
5 sessions

  1. Mon

    Dec 21

    Pull

    42 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row2 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  2. Tue

    Dec 22

    Legs

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  3. Wed

    Dec 23

    Push

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press2 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  4. Thu

    Dec 24

    Pull

    42 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row2 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  5. Fri

    Dec 25

    Legs

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
13Block 4, week 1: RPE 785 hard sets85 sets
5 sessions

  1. Mon

    Dec 28

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 1068% 1RM (≈RPE 7.75)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 29

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.75
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Dec 30

    Legs

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 1068% 1RM (≈RPE 7.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Dec 31

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 1068% 1RM (≈RPE 7.75)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Jan 1

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.75
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
14Block 4, week 2: RPE 887 hard sets87 sets
5 sessions

  1. Mon

    Jan 4

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 876% 1RM (≈RPE 8.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Jan 5

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 876% 1RM (≈RPE 8.75)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Jan 6

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.75
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  4. Thu

    Jan 7

    Legs

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 876% 1RM (≈RPE 8.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  5. Fri

    Jan 8

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 876% 1RM (≈RPE 8.75)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
15Block 4, week 3: RPE 990 hard sets90 sets
5 sessions

  1. Mon

    Jan 11

    Pull

    68 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.75
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown3 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Jan 12

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 683.5% 1RM (≈RPE 9.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Jan 13

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 683.5% 1RM (≈RPE 9.75)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Jan 14

    Pull

    68 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.75
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown3 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Jan 15

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 683.5% 1RM (≈RPE 9.75)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
16Test week: rep-max check + deload54 hard sets54 sets
5 sessions

  1. Mon

    Jan 18

    Push

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Overhead press2 × 8–12RPE 7
    Incline dumbbell press2 × 12–15RPE 7
    Cable fly2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  2. Tue

    Jan 19

    Pull

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Barbell row2 × 8–12RPE 7
    Chest-supported row2 × 12–15RPE 7
    Straight-arm pulldown2 × 12–15RPE 7
    Face pull1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Wed

    Jan 20

    Legs

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Leg extension2 × 12–15RPE 7
    Lying leg curl1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7

  4. Thu

    Jan 21

    Push

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Overhead press2 × 8–12RPE 7
    Incline dumbbell press2 × 12–15RPE 7
    Cable fly2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  5. Fri

    Jan 22

    Pull

    42 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Barbell row2 × 8–12RPE 7
    Chest-supported row2 × 12–15RPE 7
    Straight-arm pulldown1 × 12–15RPE 7
    Face pull1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

The numbers

About this plan

This workout plan for muscle gain is a 5-day push pull legs split for muscle growth, 16 weeks long, built from 3 rotating sessions. hard sets go 65 → 45 sets (week 8) → 90 (week 15), 1111 in all.

The first of 5 weekly sessions leads with Bench press 3 × 10; Overhead press 3 × 8–12 follows. Main lifts run 10/8/6-rep waves across 16 weeks and 18 full gym exercises. Barbell top sets reach 83.5% of 1RM by week 15; enter maxes and all 1111 sets show lb.

full gym deloads: week 4 (41 sets), week 8 (45 sets) and week 12 (49 sets). Week 16 is a rep-max check at 54 sets.

The free week 1 holds 65 sets over 5 sessions (13 in Push). Loading weeks average 67, 73, 80 and 87 sets block by block.

The phases run base weeks 1–5 (65–71 sets), build weeks 6–11 (73–82 sets), peak weeks 13–15 (85–90 sets) and test week 16 (54 sets).

Weeks 1–4 run 65, 67, 69 and 41 sets.

Questions

FAQ

How many sets a week is the workout plan for muscle gain?

65 in week 1, 45 sets in week 8, 90 in week 15 — 1111 sets in total.

How is the workout plan for muscle gain laid out?

Push, Pull and Legs on 5 days; week 1 totals 65 sets.

How heavy should I lift on the workout plan for muscle gain?

Up to 83.5% of 1RM across 1111 sets; the first top set is Bench press 3 × 10.

Workout plan for muscle gain: when do I deload?

Week 4 (41 sets), week 8 (45 sets) and week 12 (49 sets), before the next full gym block starts heavier.

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