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Muscle Gain Beginner

Muscle Gain Beginner

12-week progressive plan

12 weeks
4x / week
30 mins

About this plan

Campus schedule-friendly hypertrophy plan with short, effective sessions.

  • ✓3 days/week
  • ✓Full-body splits
  • ✓Minimal equipment

Week 1

1

Day 1 • Upper Body 1

30 mins • Full Body

2

Day 2 • Lower Body 1

30 mins • Full Body

3

Day 4 • Upper Body 2

30 mins • Full Body

4

Day 5 • Lower Body 2

30 mins • Full Body

Week 2

1

Day 1 • Push

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 3

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 4

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 5

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 6

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 7

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 8

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 9

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 10

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 11

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

Week 12

1

Day 1 • Push 1

30 mins • Full Body

2

Day 2 • Pull 1

30 mins • Full Body

3

Day 4 • Push 2

30 mins • Full Body

4

Day 5 • Pull 2

30 mins • Full Body

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