Creating a Workout Plan

If you are ready to take the journey of building muscle in your body then the first step just like with anything else is planning. It is important to create a workout routine for your week that allows you to workout all of the main muscle groups while also allowing each muscle group to rest in between workouts. If you overwork a muscle group by working out the same muscles every day for example, it will not have the proper time to repair and grow and you may be doing more harm to your body than good. This section will go over my favorite way to pair muscle groups for each day of working out that will give your body the time it needs to repair and grow.

Day 1- Back, Biceps, Traps, Lats

Day 2- Chest, Triceps, Shoulders, Forearms

Day 3- Legs (calves, hamstrings, quadriceps), Glutes, Abs

These muscle pairings work well together because a lot of the exercises that work out one in the pair will work out another as well. Also, it covers all the main muscle groups while giving sufficient time to repair and grow each group. Once you complete this 3 day cycle of workouts you can simply start over with day 1 again or take a day for recovery. Even if you would like to workout every day give your body at least one day to recover from weight training each week so that your body as a whole can recover and prepare for the next lifting cycle.

*Combine at least 2 workouts per muscle group you are working each day

Bicep Workouts

-  Barbell Curls – heavy, progressive overload (king for size)

-  EZ Bar Curls – easier on wrists, still allows heavy weight

-  Alternating Dumbbell Curls – great for fixing imbalances

-  Chin-Ups (Underhand Grip) – underrated bicep builder + back

Triceps Workouts

-  Close-Grip Bench Press – best overall tricep strength builder

-  Weighted Dips – insane size (lean slightly forward)

-  Skull Crushers (EZ Bar) – long head focus + stretch

-  Decline Skull Crushers – easier on elbows, deeper stretch

Forearm Workouts

-  Wrist Curls (Palms Up) – hits forearm flexors

-  Reverse Wrist Curls (Palms Down) – hits extensors (balanced look)

-  Behind-the-Back Wrist Curls – crazy constant tension

-  Farmer’s Carries – grip + full forearm overload

Chest Workouts

-  Barbell Bench Press – main strength driver

-  Incline Bench Press (Barbell or DB) – upper chest = fuller look

-  Dumbbell Bench Press – deeper stretch, more muscle activation

-  Weighted Dips (Chest Focus) – lean forward = chest engagement

Ab Workouts

-  Cable Crunches – go heavy, full stretch + squeeze

-  Weighted Decline Sit-Ups – progressive overload

-  Hanging Leg Raises – lower abs + core control

-  Ab Wheel Rollouts – insane overall core strength

Shoulder Workouts

-  Barbell Overhead Press (OHP) – king of shoulder strength

-  Seated Dumbbell Press – more control, deeper range

-  Arnold Press – hits multiple angles

-  Machine Shoulder Press – safer for pushing heavy

Back Workouts

-  Deadlifts – full back thickness + overall strength

-  Pull-Ups – best bodyweight lat builder

-  Barbell Rows – thickness + power

-  T-Bar Rows – heavy, controlled back work

Leg Day

-  Barbell Squats – king of leg size + strength

-  Romanian Deadlifts (RDLs) – hamstrings + glutes

-  Leg Press – heavy volume without balance limits

-  Walking Lunges – brutal but effective