Workout Plan for Muscle Gain

16 weeks·5 days / wk·push pull legs

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.

Focus

Volume

Block 1, week 1: RPE 765 hard sets

65 sets

Mon

Oct 5

Push

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 6

Pull

52 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 10	RPE 7	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	1 × 12–15	RPE 8.5	60–90 s

Wed

Oct 7

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Oct 8

Push

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 9

Pull

52 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 10	RPE 7	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	1 × 12–15	RPE 8.5	60–90 s

Weeks 2–16 locked

Unlock the full plan.

Every session, every week
Paces and loads from your numbers
PDF, calendar and Garmin export
Re-plans when you miss a key session

Block 1, week 2: RPE 867 hard sets

67 sets

Block 1, week 3: RPE 969 hard sets

69 sets

Deload: 60% loads, fewer sets41 hard sets

41 sets

Block 2, week 1: RPE 771 hard sets

71 sets

Block 2, week 2: RPE 873 hard sets

73 sets

Block 2, week 3: RPE 975 hard sets

75 sets

Deload: 60% loads, fewer sets45 hard sets

45 sets

Block 3, week 1: RPE 778 hard sets

78 sets

Block 3, week 2: RPE 880 hard sets

80 sets

Block 3, week 3: RPE 982 hard sets

82 sets

Deload: 60% loads, fewer sets49 hard sets

49 sets

Block 4, week 1: RPE 785 hard sets

85 sets

Block 4, week 2: RPE 887 hard sets

87 sets

Block 4, week 3: RPE 990 hard sets

90 sets

Test week: rep-max check + deload54 hard sets

54 sets

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.