The Best Gym Workout Plan For Gaining Muscle
If your goal is to build serious muscle, you need more than just lifting heavy weights — you need the right workout structure, nutrition, and recovery.
Many people hit the gym daily but see little progress because they don’t follow a proper plan. So today, let’s break down a complete muscle gain workout plan backed by science and experience — straight from The5XL Nutrition fitness experts.
Why You Need a Structured Muscle Gain Plan
Muscle growth (hypertrophy) happens when you progressively overload your muscles — meaning you train harder, eat better, and recover smarter each week.
A good plan:
Targets every muscle group equally
Gives your body proper rest
Increases strength steadily
Avoids overtraining and injuries
Without structure, you’ll just tire yourself out without real gains.
The 5-Day Gym Workout Plan for Muscle Gain
Here’s a 5-day split routine designed to hit every muscle group effectively:
Day 1: Chest + Triceps
Chest Exercises:
Barbell Bench Press – 4 sets x 8–10 reps
Incline Dumbbell Press – 3 sets x 10 reps
Cable Fly or Pec Deck – 3 sets x 12 reps
Triceps Exercises:
Close Grip Bench Press – 3 sets x 8 reps
Tricep Pushdowns – 3 sets x 12 reps
Overhead Dumbbell Extensions – 3 sets x 12 reps
Supplement Tip: After this push workout, drink The5XL Whey Isolate Protein
for faster recovery and muscle repair.
Day 2: Back + Biceps
Back Exercises:
Deadlifts – 4 sets x 6–8 reps
Lat Pulldown – 3 sets x 10 reps
Barbell Rows – 3 sets x 10 reps
Biceps Exercises:
Barbell Curls – 3 sets x 10 reps
Hammer Curls – 3 sets x 12 reps
Preacher Curls – 3 sets x 12 reps
Add The5XL BCAA
during your workout to prevent muscle breakdown.
Day 3: Legs
Quads & Hamstrings:
Squats – 4 sets x 8–10 reps
Leg Press – 3 sets x 12 reps
Lunges – 3 sets x 12 reps (each leg)
Leg Curls – 3 sets x 12 reps
Calf Raises – 4 sets x 15 reps
Pro Tip: Don’t skip leg day! It boosts overall growth hormones and helps your upper body grow faster too.
Day 4: Shoulders + Abs
Shoulder Exercises:
Military Press – 4 sets x 8 reps
Dumbbell Lateral Raises – 3 sets x 12 reps
Front Raises – 3 sets x 12 reps
Rear Delt Fly – 3 sets x 12 reps
Abs Routine:
Hanging Leg Raises – 3 sets x 15 reps
Cable Crunches – 3 sets x 15 reps
Plank – 3 rounds x 60 seconds
For energy before your workout, try The5XL Pre-Workout Extreme
— clean focus and no crash.
Day 5: Full Body + Cardio
This day focuses on stability, posture, and overall balance.
Pull-ups – 3 sets x max reps
Dips – 3 sets x max reps
Barbell Clean & Press – 3 sets x 8 reps
Farmer’s Walk – 2 rounds x 1 minute
20 mins of incline treadmill or cycling
End with a protein shake or The5XL Mass Gainer
if your goal is to bulk up faster.
Nutrition Tips for Muscle Gain
Building muscle isn’t just about lifting — it’s about fueling your body right.
Eat 1.6–2g protein per kg of body weight daily.
Include complex carbs like oats, rice, and sweet potatoes.
Add healthy fats — nuts, olive oil, and avocado.
Drink 3–4 liters of water daily.
Get 7–8 hours of sleep for proper muscle recovery.
For best results, combine this meal plan with The5XL supplements, made with lab-tested ingredients and trusted by athletes across India.
Customer Reviews
“This 5-day plan with The5XL Whey Protein helped me gain 4 kg of clean muscle in 2 months!” — Rishabh, Delhi
“The energy from The5XL Pre-Workout is perfect. No crash, just focus and strength.” — Aman, Pune
FAQs
Q1: How long does it take to see muscle gain results?
Usually 6–8 weeks of consistent training, diet, and proper rest show visible results.
Q2: Should beginners follow this plan?
Yes, but start with lighter weights and focus on form.
Q3: What supplements help the most with muscle gain?
The best stack includes The5XL Whey Isolate
, The5XL Creatine
, and The5XL Mass Gainer
.
Q4: How many hours should I train daily?
About 60–90 minutes per day is perfect for muscle gain.
Final Thoughts
Building muscle is all about consistency, recovery, and quality nutrition.
Follow this 5-day plan, eat clean, and train smart — and you’ll start seeing results faster than you expect.
And remember, supplements don’t replace your effort — they enhance it.
That’s why thousands of athletes trust The5XL Nutrition, India’s most trusted supplement brand, for real results.
Still have doubts? Order a sample, compare it with any other brand — and feel the difference yourself 💪