PlanByWeek

Workout Plan to Build Muscle

16 weeks·4 days / wk·upper lower

Weeks
16
Sessions
64
Peak week
80 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 758 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 10RPE 7
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise1 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Oct 8

    Upper (volume)

    55 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up3 × 10RPE 7
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row2 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 9

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

Weeks 2–16 locked

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02Block 1, week 2: RPE 859 hard sets59 sets
03Block 1, week 3: RPE 961 hard sets61 sets
04Deload: 60% loads, fewer sets37 hard sets37 sets
05Block 2, week 1: RPE 763 hard sets63 sets
06Block 2, week 2: RPE 865 hard sets65 sets
07Block 2, week 3: RPE 967 hard sets67 sets
08Deload: 60% loads, fewer sets40 hard sets40 sets
09Block 3, week 1: RPE 769 hard sets69 sets
10Block 3, week 2: RPE 871 hard sets71 sets
11Block 3, week 3: RPE 973 hard sets73 sets
12Deload: 60% loads, fewer sets44 hard sets44 sets
13Block 4, week 1: RPE 775 hard sets75 sets
14Block 4, week 2: RPE 878 hard sets78 sets
15Block 4, week 3: RPE 980 hard sets80 sets
16Test week: rep-max check + deload48 hard sets48 sets

The numbers

About this plan

This workout plan to build muscle is a 4-day upper lower split for muscle growth, 16 weeks long, built from 4 rotating sessions. Week 1 has 58 hard sets, week 8 40 sets, week 15 80.

Day one of 4 is Upper (strength): Bench press 3 × 10 and Barbell row 3 × 10. Main lifts run 10/8/6-rep waves across 16 weeks and 24 full gym exercises. Main lifts climb to 83.5% of 1RM over 988 sets — add your maxes to see lb.

Week 4 (37 sets), week 8 (40 sets) and week 12 (44 sets) are lighter; week 16 (48 sets) retests rep maxes on the upper lower rotation.

The free week 1 holds 58 sets over 4 sessions (15 in Upper (strength)). Loading weeks average 59, 65, 71 and 78 sets block by block.

Structure: base weeks 1–5 (58–63 sets), build weeks 6–11 (65–73 sets), peak weeks 13–15 (75–80 sets) and test week 16 (48 sets).

Weeks 1–4 run 58, 59, 61 and 37 sets.

Questions

FAQ

How many sets a week is the workout plan to build muscle?

58 in week 1, 40 sets in week 8, 80 in week 15 — 988 sets in total.

How is the workout plan to build muscle laid out?

4 full gym sessions a week; 988 sets over 16 weeks, starting at 58.

How heavy should I lift on the workout plan to build muscle?

Bench press 3 × 10 in week 1, climbing to 83.5% of 1RM over 16 weeks of upper lower.

Does the workout plan to build muscle include deloads?

Week 4 (37 sets), week 8 (40 sets) and week 12 (44 sets), before the next full gym block starts heavier.

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