The Most Intense Workout Plan For Men And Women For Gym To Gain Pure Muscle (2020)

 Everyone wants to transform his/her body and Presently is as acceptable a period as any to concentrate on getting your body into the most ideal shape.

The only thing that you need to follow a correct workout plan that will totally change your body.

Finding the correct exercise schedule, nonetheless, is intense. In request to advance, you have to discover an exercise that interests you and is achievable dependent on your capacities. 

Today In this article, I will share the most intense workout plan with you that will help you to change your body.

This Workout plan will help you to add size to your body. give it a try.

Remember to use heavyweight.

⭐WORKOUT SPLIT

• Monday - Chest, and bicep
• Tuesday - Legs
• Wednesday - Shoulder and traps
• Thursday - Arms (bicep and tricep)
• Friday - Cardio, and abs
• Saturday - Back and tricep
• Sunday - Off

In this workout plan, we are training biceps and triceps two times a week. if your arms are your week muscle then this workout plan will help you to increase the size of your arms.

If the chest is your week muscle then you can train the chest two times a week. if your back is your week muscle then you can train back two times a week.

⭐REP RANGE

The rep range of this workout plan is totally different. we are targeting TYPE 2a and TYPE 2b which is our fast-twitch muscle fiber.

We have supersets in this workout plan.

For example: In the first superset, we are doing 6-8 reps and engaging the TYPE 2b muscle fiber.

And in the second superset, we are doing 8-12 reps and engaging TYPE 2a muscle fiber.

So our total rep ranges are under 6-12 reps in which you will use heavyweight because it's a muscle gain workout plan.

Your rest period is between 2-3 minutes after each superset.

⭐NUTRITION

In the nutrition plan of this plan, you will consume 3500 calories in which

• Carbs - 50%
• Protein - 25%
• Fats - 20 %

MACRO BREAKDOWN

• Carbs - 481 grams
• Protein - 218 grams
• Fats - 77 grams

NOTE: keep in mind firstly you should find your BMR according to your height, weight, and age.

Then you can adjust your calories according to your BMR.

I will post the nutrition plan tomorrow.

WORKOUT PLAN:

⭐Monday - Chest, and Biceps

• Warm-up - push-ups - 2 sets of maximum reps.

SUPERSET

• Incline press - 3 sets of 6-8 reps.
• Push-ups on dumbells - 3 sets of 10-12 reps.

SUPERSET

• Bench press -  3 sets of 6-8 reps.
• Incline push-ups - 3 sets of 10-12 reps.

SUPERSET

• DB fly - 3 sets of 10-12 reps.
• Dips - 3 sets of 10-12 reps.

SUPERSET

• EX bar curl - 3 sets of 6- reps.
• Reverse machine bar curl - 3 sets 10-12 reps.

SUPERSET

• DB hammer curl - 3 sets of 6-8 reps.
• rope curl - 3 sets of 10-12 reps.

⭐Tuesday - Legs

• warm-up - bodyweight squats - 2 sets of 20-30 reps.

REGULAR SET

• Back squat - 3 sets of 6-8 reps

SUPERSET

• Barbell deadlift - 3 sets of 6-8 reps
• DB stiff leg deadlift - 3 sets of 10-12 reps.

REGULAR SET

• Barbell front squat - 3 sets of 6-8 reps.

SUPERSET

• DB lunges - 3 sets of 10-12 reps.
• seated calf raise - 3 sets of 10-12 reps.

⭐Wednesday - Shoulder and traps

• Standing shoulder press - 2 sets of 15-20 reps.

SUPERSET

• Seated barbell press - 3 sets of 6-8 reps.
• Single hand DB press - 3 sets of 10-12 reps.

SUPERSET

• DB side raise + DB front raise - 3 sets of 8 reps. (1 rep side and  1 rep front together) 8+8=16 reps.

SUPERSET

• Cable rear delt fly -  3 sets of 10-12 reps.

SUPERSET

• Barbell shrugs - 3 sets of 6-8 reps.
• Rope shrugs - 3 sets of 10-12 reps.

FINISHER SET

• Arm paddle - 1-2 sets of 40 reps.

⭐Thursday - Arms (Biceps and Triceps)

• Warm-up - DB curl/DB kickback - 1 set of 20-30 reps.

SUPERSET

• Close grip EZ bar curl - 3 sets of 10-12 reps.
• DB skull crusher -  sets of 10-12 reps.

SUPERSET

• Spider inward curl - 3 sets of 10-12 reps.
• DB overhead extension - 3 sets of 10-12 reps.

SUPERSET

• Laying cable curl - 3 sets of 10-12 reps.
• Tricep press down (incline bench) - 3 sets of 10-12 reps.

REGULAR SET

• Barbell standing behind the back forearm curl - 3 sets of 12-15 reps.

⭐Friday - Abs, and Cardio

REGULAR SET

• Stability ball curl - 3 sets of 15-20 reps.

REGULAR SET

• Hanging leg raise - 3 sets of 15-20 reps.

REGULAR SET

• Plank side to side - 3 sets of 15-20 reps.

REGULAR SET

• Ab roller (optional) - 3 sets of 14-20 reps.

⭐Saturday - Back and Triceps

• Warm-up - pull-ups - 1 set of maximum reps.

SUPERSET

• Wide grip lat pulldown - 3 sets of 6-8 reps.
• Cable single hand rows - 3 sets of 10-12 reps.

SUPERSET

• Barbell rows - 3 sets of 6-8 reps.
• Single hand DB rows - 3 sets of 10-12 reps.

REGULAR SET

• Lat rope pulls down - 3 sets of 10-12 reps.

SUPERSET

• Skull crusher - 3 sets of 6-8 reps.
• Rope overhead extension - 3 sets of 10-12 reps.

SUPERSET

• Close grip tricep press down - 3 sets of 6-8 reps.
• Cable kickback - 3 sets of 10-12 reps.

REGULAR SET

• Bench dips - 3 sets of 12-15 reps

NOTE: 3 Minutes rest after each superset.

This is the 12 weeks muscle building workout plan. you can follow this workout plan for 12 weeks. I will post the nutrition plan for this workout tomorrow.

UPDATE: The nutrition plan has been published.

CLICK HERE TO SEE NUTRITION PLAN

If you have any problem or any query with any exercise please don't hesitate to tell me in the comment section. I will try my best to solve your query. 

I hope you will give a try to this workout.