It would appear that it is impossible to create great muscle with no supplements in the current-day supplement-driven fitness industry, yet the appropriate choice of the best workout plan with appropriate dieting and rest can provide amazing results using only brute effort and intelligent training. When you know what the ideal exercise routine is to build natural muscle, you could be changing your body and you will realize the fact that regular and wise exercise is more important than costly supplements all the time to build and maintain muscle mass. The emphasis of progressive overload, compound exercise, optimal frequency of training, and proper recovery that is core to the best workout plan are what is especially effective with the natural lifter, as they are what induce peak muscle protein synthesis without life-enhancing drugs.
The incredible effectiveness of the optimal workout routine to use to gain natural muscle mass operates in several ways such as mechanical burden of heavy lifting, metabolic burden of volume work, muscle destruction leading to adaptive growth, and hormonal regulation through correct choice and intensity of exercise. This scientifically-tested optimal exercise regime offers extensive guidelines on how to pack on massive amounts of muscle weight through the natural anabolic potential of your body with the help of a well-designed exercise program, superior dieting, and rest routines, whether you are a novice embarking upon your first muscle-building program, an intermediate exerciser, breaking plateaus, or are just serious about the advantages of natural training programs.
Core Principles Of The Best Workout Plan for Muscle Gain
Prior to elaborating on specific routines, it is always better to know the concepts behind the optimal workout plan of building muscle. The most effective muscle-building exercise program focuses on progressive overload or adding more weight, repetitions, or number of muscles movements over time, compound movements using all of the possible muscle fibers, training frequency of 2-3 times per muscle group each week, volume of 10-20 sets per muscle group per week, and rest periods to permit recovery and development. These are the principles of a good best workout plan to gain muscle mass among natural athletes who aim at gaining tremendous hypertrophy.
4-Day Upper/Lower Split As Best Workout Plan for Men
This best workout plan for men balances intensity, volume, and recovery perfectly for natural muscle growth.
Monday - Upper Body A
- Barbell Bench Press: 4 sets × 6-8 reps
- Bent-Over Barbell Rows: 4 sets × 6-8 reps
- Overhead Press: 3 sets × 8-10 reps
- Pull-Ups/Lat Pulldowns: 3 sets × 8-10 reps
- Barbell Curls: 3 sets × 10-12 reps
- Tricep Dips: 3 sets × 10-12 reps
Tuesday - Lower Body A
- Barbell Squats: 4 sets × 6-8 reps
- Romanian Deadlifts: 3 sets × 8-10 reps
- Leg Press: 3 sets × 10-12 reps
- Leg Curls: 3 sets × 10-12 reps
- Calf Raises: 4 sets × 12-15 reps
Thursday - Upper Body B
- Incline Dumbbell Press: 4 sets × 8-10 reps
- Cable Rows: 4 sets × 8-10 reps
- Dumbbell Shoulder Press: 3 sets × 10-12 reps
- Face Pulls: 3 sets × 12-15 reps
- Hammer Curls: 3 sets × 10-12 reps
- Overhead Tricep Extension: 3 sets × 10-12 reps
Friday - Lower Body B
- Deadlifts: 4 sets × 5-6 reps
- Bulgarian Split Squats: 3 sets × 10-12 reps each leg
- Leg Extensions: 3 sets × 12-15 reps
- Lying Leg Curls: 3 sets × 10-12 reps
- Seated Calf Raises: 4 sets × 12-15 reps
Best Workout Plan for Women
Monday - Full Body A
- Goblet Squats: 3 sets × 10-12 reps
- Dumbbell Bench Press: 3 sets × 10-12 reps
- Romanian Deadlifts: 3 sets × 10-12 reps
- Lat Pulldowns: 3 sets × 10-12 reps
- Dumbbell Shoulder Press: 3 sets × 12-15 reps
Wednesday - Full Body B
- Hip Thrusts: 4 sets × 10-12 reps
- Push-Ups: 3 sets × 10-15 reps
- Walking Lunges: 3 sets × 12 reps each leg
- Seated Cable Rows: 3 sets × 10-12 reps
- Lateral Raises: 3 sets × 12-15 reps
Friday - Full Body C
- Deadlifts: 3 sets × 8-10 reps
- Incline Dumbbell Press: 3 sets × 10-12 reps
- Bulgarian Split Squats: 3 sets × 10 reps each leg
- Pull-Ups or Assisted Pull-Ups: 3 sets × 6-10 reps
- Cable Flyes: 3 sets × 12-15 reps
Best Workout Plan at Home
For those training at home, this best workout plan at home builds substantial muscle with just dumbbells and bodyweight:
Monday/Thursday - Upper Body
- Dumbbell Bench Press: 4 sets × 8-12 reps
- Dumbbell Rows: 4 sets × 8-12 reps
- Push-Ups: 3 sets × 12-15 reps
- Pull-Ups (if possible) or Inverted Rows: 3 sets × 8-12 reps
- Dumbbell Shoulder Press: 3 sets × 10-12 reps
- Dumbbell Curls and Tricep Extensions: 3 sets × 12-15 reps each
Tuesday/Friday - Lower Body
- Dumbbell Goblet Squats: 4 sets × 10-15 reps
- Dumbbell Romanian Deadlifts: 4 sets × 10-12 reps
- Bulgarian Split Squats: 3 sets × 10-12 reps each leg
- Single-Leg Deadlifts: 3 sets × 10 reps each leg
- Calf Raises: 4 sets × 15-20 reps
Best Workout Plan for Beginners
The best workout plan for beginners focuses on learning proper form and building work capacity.
Full Body Routine (Monday/Wednesday/Friday)
- Squats: 3 sets × 8-10 reps
- Bench Press or Push-Ups: 3 sets × 8-10 reps
- Deadlifts: 2 sets × 8-10 reps
- Overhead Press: 3 sets × 8-10 reps
- Rows: 3 sets × 8-10 reps
- Planks: 3 sets × 30-60 seconds
Three Pillars of Natural Muscle Growth
Progressive Overload For Natural Muscle Growth
Whichever muscle building program that you engage in, progressive overload is what pushes progress. You should also gain weight by 2.5-5 pounds a week, add reps to sets or a new set. This is a progressive path that keeps your optimal muscle building program on course in the long term.
Nutrition for Natural Muscle Building
The ultimate fitness program is useless without nutrition. Natural lifters need: 0.8-1g of protein per pound of bodyweight per day, 300-500 calories excess to gain muscle, enough carbohydrates (2-3g per pound) to provide workouts and healthy fats (0.3-0.5g per pound) to aid hormone production. This diet system makes any exercise regimen the most effective in terms of muscle building.
Recovery and Rest
The optimal bodybuilding exercise incorporates planned rest. Make sure you get 7-9 hours quality sleep per night, you have deload weeks of no more than 6-8 weeks of volume cut by 40-50, and that you rest 48-72 hours between work in similar muscle groups. It is the period of growth that takes place, hence cannot be separated with proper training.
Bottom Line
This is the best workout plan for muscle gain that gives a proven structure of achieving heavy gains without using supplements. The optimal muscle-building program has been created with the focus on progressive overload. The particular best workout program in men (that makes use of upper/lower splits) and the best workout program in women (that makes use of full body training) both provide outstanding outcomes when exercised two times a week with appropriate nutrition. Home-based best workout plan makes it clear that one does not need to spend a lot of money at the gym to achieve an impressive physique.
