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Muscle Gain Beginner

Muscle Gain Beginner

12-week progressive plan

12 weeks
4 workouts / week
30 mins / workout

About this plan

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

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

Week 1

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 2

Day 1 • Push 1jhdssjh

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 3

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 4

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 5

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 6

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 7

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 8

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 9

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 10

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 11

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body

Week 12

Day 1 • Push 1

30 mins • Full Body

Day 2 • Pull 1

30 mins • Full Body

Day 4 • Push 2

30 mins • Full Body

Day 5 • Pull 2

30 mins • Full Body