When you are trying to build muscle you don’t only need a diet plan, but also a workout plan. This workout plan can be changed and modified as time goes on. However, it should generally stay the same, because you should plan it so that it fits for your needs.

Your Plan

You should customize your plan, but make sure that you include some difficult movements to help with muscle growth. You should start each day with the movements that are the most difficult. This way the workout will get easier as you go along. Make sure that you mix it up. If on Tuesday you start the workout with a dead lift, then on Wednesday start with a squat. Also make sure that you do some upper-body exercises throughout the week. Some of the movements you should put in your workout include:

  • Vertical Push- Do this once a week. This includes all the variations of the
    Shoulder press
  • Vertical Pull- Do this move 1 or 2 times a week. Includes Pull-ups, and chin-ups
  • Single Leg- Do this move 2 or 3 times in a week. Includes lunges, squats without weights, or straight leg dead lifts with a kettle bell or barbell.
  • Horizontal Push- Do this move twice a week. Includes bench press and things like Chest Dips.
  • Horizontal Pull- Do this move 2 or 3 times a week. Includes Cable Rows, and Face Pulls.
  • Squat- Do this move 1 or 2 times a week. Includes Squats with weights.
  • Dead Lift- Do this move 1 or 2 times a week. Includes different variations of the dead-lift.

Other moves such as plank, push-ups, and sit ups- Includes the classic sit up, push up, and plank. Also includes variations of each move.

Sample Plan
Using the movements from above you can create a one week workout plan. This plan will help build your muscles, and make you strong.
Day #1

  • Vertical Push
  • Single Leg
  • Horizontal Pull
  • Planks
  • Push-ups
  • Sit ups

Day #2

  • Vertical Pull
  • Squat
  • Dead Lift
  • Planks
  • Push ups
  • Sit ups

Day #3

  • Horizontal Pull
  • Squat
  • Dead Lift
  • Planks
  • Push ups
  • Sit Ups

Day #4

  • Squat
  • Horizontal Push
  • Single Leg
  • Push Ups
  • Sit Ups
  • Planks

Day #5

  • Vertical Pull
  • Horizontal Push
  • Planks
  • Push Ups
  • Sit Ups

Day #6

  • Planks
  • Sit Ups
  • Push Ups
  • Dead Lift

Day #7- off day

Lightly Jog for a mile or two

This is only one of the possible plans that you can have for a muscle building workout plan. Remember that there are other types of movements that you can do. Go online or talk to a personal trainer to find more movements that you can do, and make your workout more suited for your individual needs.