Complete 5-Day Workout Plan for Muscle Growth: A Beginner's Guide

If you're a beginner with anywhere from a few months to two years of training experience, this comprehensive workout plan is designed specifically to help you increase muscle size over a three-month period. This muscle-building program focuses on a balanced approach to developing your entire physique through a strategic 5-day split with adequate recovery time.

The Weekly Split

The workout plan is structured as follows:

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders and Abs
• Thursday: Arms (Biceps and Triceps)
• Friday: Legs
• Saturday and Sunday: Rest days for recovery

Important Guidelines Before Starting

1. Warm-up properly: Spend 5-10 minutes doing light cardio (walking on a treadmill or jumping) and perform appropriate stretching before each workout.
2. Stay hydrated: Drink plenty of water throughout your workout. You can add a pinch of salt (for sodium) and a bit of sugar for energy if desired.
3. Consider pre-workout caffeine: A cup of black coffee before your workout can help boost energy levels.
4. Post-workout nutrition: Consume 5-6 egg whites or 1-2 scoops of whey protein after training.
5. Set and rep structure: Perform 3-4 sets of each exercise with 8-12 repetitions per set.
6. Form first: Ensure your form is correct on every exercise to prevent injury and maximize results.

Monday: Chest Workout

Begin with a proper warm-up including 25 reps of push-ups for 2 sets.

Main Exercises:

1. Barbell Flat Bench Press: 4 sets (12, 10, 8, 6 reps)
2. Barbell Incline Bench Press: 3 sets (12, 10, 8 reps)
3. Barbell Decline Bench Press: 3 sets (12, 10, 8 reps)
4. Decline Dumbbell Flyes: 3 sets (12, 10, 8 reps) – Great for developing lower chest

Tuesday: Back Workout

Start with the same warm-up protocol as Monday.

Main Exercises:

1. Deadlift: 4 sets (12, 10, 8, 6 reps) – Use a belt for heavier sets
2. Close Grip Lat Pulldown: 3 sets (12, 10, 8 reps)
3. Machine Row: 3 sets (12, 10, 8 reps)
4. Wide Grip Lat Pulldown: 3 sets (12, 10, 8 reps)
5. One-Arm Dumbbell Row: 3 sets (12, 10, 8 reps)

Wednesday: Shoulders and Abs

Shoulder Exercises:

1. Barbell Overhead Press: 4 sets (12, 10, 8, 6 reps)
2. Dumbbell Lateral Raises: 3 sets (12, 10, 8 reps)
3. Dumbbell Front Raises: 3 sets (12, 10, 8 reps)
4. Reverse Pec Deck Flyes: 3 sets (12, 10, 8 reps) – For posterior deltoids
5. Dumbbell Shrugs: 3 sets (12, 10, 8 reps)

Ab Exercises:

1. Dumbbell Crunches: 3 sets of 15-20 reps
2. Bicycle Crunches: 3 sets of 15-20 reps – Great for obliques
3. Leg Raises: 3 sets of 15-20 reps – Effective for lower abs

Thursday: Arms (Triceps and Biceps)

Triceps Exercises:

1. Close Grip Bench Press: 4 sets (12, 10, 8, 6 reps)
2. Skull Crushers: 3 sets (12, 10, 8 reps)
3. Rope Pushdowns: 3 sets (12, 10, 8 reps)
4. Dumbbell Overhead Extension: 3 sets (12, 10, 8 reps)
5. Bench Dips: 3 sets (12, 10, 8 reps)

Biceps Exercises:

1. Preacher Curls: 3 sets (12, 10, 8 reps)
2. Barbell Curls: 3 sets (12, 10, 8 reps)
3. Hammer Curls: 3 sets (12, 10, 8 reps)

Friday: Legs

Start with 3 sets of 25 bodyweight squats as a warm-up.

Main Exercises:

1. Barbell Squats: 4 sets (12, 10, 8, 6 reps)
2. Dumbbell Lunges: 3 sets (12, 10, 8 reps per leg)
3. Leg Press: 3 sets (12, 10, 8 reps)
4. Leg Extensions: 3 sets (12, 10, 8 reps)
5. Leg Curls: 3 sets (12, 10, 8 reps)
6. Calf Raises: 3 sets (15-20 reps)

Nutrition and Recovery

For optimal muscle growth, maintain a protein-rich diet throughout the day. Proper nutrition and adequate rest are just as important as the workout itself. Make sure to:

• Eat sufficient protein with each meal
• Stay hydrated throughout the day
• Get 7-8 hours of quality sleep
• Pay special attention to your evening meal, as proper nutrition before sleep is crucial for recovery

Follow this workout plan consistently for three months, focusing on proper form, progressive overload, and adequate recovery. With dedication to both the training program and proper nutrition, you should see significant improvements in muscle size and overall physique.