programs to build muscle

[jayden]

hey guys, I am 18 and have been training consistently for 2-3 months and am looking for a solid program to build size & muscle. If anyone could send me one or point me in the right direction on where to find one i would appreciate it.

thanks in advance

 

[ChasetheCase]

Hey you really need to define a few parameters, how often you can train, how long for, what equipment you have etc. One key thing you need to hit for growth is that you hit the same muscle group twice within 7 days.

Go for a DXA scan and get a baseline measurement, that'll also allow you to work out your basal metabolic rate (BMR) so you can get your diet on point.

 

[jayden]

hey guys, I am 18 and have been training consistently for 2-3 months and am looking for a solid program to build size & muscle. If anyone could send me one or point me in the right direction on where to find one i would appreciate it.

thanks in advance

i have multiple hours of spare time every day of the week, so time isn’t a problem, is in a public gym so has most equipment there.

 

[notnatty]

This is one of my favourite workouts.

Monday - Back, Bi's, Legs

• Pull ups (wide grip) - 50 reps
• Bent Rows - 4 sets
• DB or Cable Rows - 3 sets
• Straight Bar Curls - 4 sets
• Seated Alt DB Curls - 4 sets
• Preacher Curls - 3 sets
• Squats - 5 sets
• Deadlifts - 3 sets
• Calf Raises - 4 sets

Tuesday - Chest, Shoulders, Tri's

• Bench - 4 sets
• Incline DB - 4 sets
• DB Flys - 4 sets
• Seated Military Press - 4 sets
• Side Lateral Raises - 3 sets
• Tricep Extensions - 4 sets
• DB French Press - 3 sets
• Tricep Pushdowns - 3 sets

Thursday - Back, Bi's, Legs

• Lat Pulldowns - 3 sets superset with T Rows - 3 sets
• Hyperextensions - 3 sets
• BB Curls - 3 sets of 21's
• Alt Hammer Curls - 3 sets superset with Cable Reverse Curls 3 sets
• Alt DB Curls - 3 sets superset with Preacher Curls - 3 sets
• Squats - 4 sets superset with Leg Press - 4 sets
• Leg Extensions - 3 sets superset with Leg Curls 3 sets
• Lunges - 2x12
• Standing Calf Raises superset with Seated raises - 4x15-20

Friday - Chest, Shoulders, Tri's

• Bench Press superset with DB Flys - 3 sets
• Incline superset with Cable Crossovers - 3 sets
• Push ups - As many as you can in 2 minutes
• Side, Front, Rear Laterals, Upright Rows, and Shrugs - 3 sets
• Close Grip Bench Press superset with Skull crushers - 3 sets
• One Arm French Press - 3x10-12 superset with Dips - 3 sets to failure
• Rope Pushdowns superset with Overhead Rope Pushdowns - 3 sets

 

[jayden]

This is one of my favourite workouts.

Monday - Back, Bi's, Legs

• Pull ups (wide grip) - 50 reps
• Bent Rows - 4 sets
• DB or Cable Rows - 3 sets
• Straight Bar Curls - 4 sets
• Seated Alt DB Curls - 4 sets
• Preacher Curls - 3 sets
• Squats - 5 sets
• Deadlifts - 3 sets
• Calf Raises - 4 sets

Tuesday - Chest, Shoulders, Tri's

• Bench - 4 sets
• Incline DB - 4 sets
• DB Flys - 4 sets
• Seated Military Press - 4 sets
• Side Lateral Raises - 3 sets
• Tricep Extensions - 4 sets
• DB French Press - 3 sets
• Tricep Pushdowns - 3 sets

Thursday - Back, Bi's, Legs

• Lat Pulldowns - 3 sets superset with T Rows - 3 sets
• Hyperextensions - 3 sets
• BB Curls - 3 sets of 21's
• Alt Hammer Curls - 3 sets superset with Cable Reverse Curls 3 sets
• Alt DB Curls - 3 sets superset with Preacher Curls - 3 sets
• Squats - 4 sets superset with Leg Press - 4 sets
• Leg Extensions - 3 sets superset with Leg Curls 3 sets
• Lunges - 2x12
• Standing Calf Raises superset with Seated raises - 4x15-20

Friday - Chest, Shoulders, Tri's

• Bench Press superset with DB Flys - 3 sets
• Incline superset with Cable Crossovers - 3 sets
• Push ups - As many as you can in 2 minutes
• Side, Front, Rear Laterals, Upright Rows, and Shrugs - 3 sets
• Close Grip Bench Press superset with Skull crushers - 3 sets
• One Arm French Press - 3x10-12 superset with Dips - 3 sets to failure
• Rope Pushdowns superset with Overhead Rope Pushdowns - 3 sets

cheers for that, i’ll check it out