How to Create a Workout Plan for Muscle Gain: A Step-by-Step Template

How to Create a Workout Plan for Muscle Gain

You're putting in the hours at the gym, but the results aren't matching your effort. It's a common frustration that leads many to quit. The problem isn't your work ethic; it's the absence of a structured, intelligent plan. To build muscle, you need a system built on the principle of progressive overload-the gradual increase of stress placed upon the body during training. However, most people get this principle wrong.

This guide will not only teach you the science-backed principles of muscle hypertrophy but will also provide a concrete, fill-in-the-blanks template you can use immediately. We'll move beyond the vague advice to 'lift heavy' and give you a precise, actionable framework for choosing exercises, sets, and reps to finally build the muscle you want.

The Progressive Overload Myth: Why 'More Weight' Is Bad Advice

Muscle growth (hypertrophy) is a direct response to mechanical tension and total work performed. This is measured as training volume, calculated by multiplying sets x reps x weight. Many people mistakenly believe the only way to progress is by adding more weight to the bar. This 'ego lifting' approach often leads to compromised form, stalled progress, and injury.

The counterintuitive truth is that adding reps is often a better first step than adding weight. Increasing your reps from 8 to 9 on a 100kg bench press adds more training volume than increasing the weight to 102.5kg for 8 reps. Let's do the math:

• Original Volume: 3 sets of 8 reps at 100kg = 2,400kg
• Adding Reps: 3 sets of 9 reps at 100kg = 2,700kg (a 300kg increase)
• Adding Weight: 3 sets of 8 reps at 102.5kg = 2,460kg (only a 60kg increase)

This rep-first approach ensures you master a given weight before moving up, building a stronger foundation and making progress more sustainable. It forces you to earn the right to lift heavier. Progress isn't just about weight; it's about total work. Here are three ways to progress:

1. Increase Reps: Add one rep to each set while keeping the weight the same.
2. Increase Sets: Add an entire set to an exercise (e.g., move from 3 sets to 4).
3. Improve Technique: Slow down the eccentric (lowering) phase of a lift to increase time under tension.

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The 4 Foundational Pillars of a Muscle-Building Plan

Follow these four pillars to design your program. The goal is to create a plan you can stick to for at least 8-12 weeks. Consistency is more important than perfection.

Pillar 1: Choose Your Training Frequency and Split

Your schedule determines your split. Be realistic about how many days you can train consistently.

• 2-3 Days/Week: Use a full-body split. You train every major muscle group in each session. This is highly effective due to the high frequency of stimulation for each muscle.
• 4 Days/Week: An upper/lower split is a great choice. You train your upper body on two days and your lower body on the other two. This allows for more volume per muscle group in each session.
• 5-6 Days/Week: A Push/Pull/Legs (PPL) split is ideal. You dedicate entire sessions to pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), and legs.

Pillar 2: Select Your Core Exercises

Build each workout around 2-3 large, compound movements. These are exercises that use multiple joints and muscles. They provide the most stimulus for growth and strength. After your main compound lifts, add 3-4 isolation exercises to target smaller muscle groups.

• Compound Lifts: Squats, Deadlifts, Bench Presses, Overhead Presses, Pull-Ups, Barbell Rows.
• Isolation Lifts: Bicep Curls, Tricep Pushdowns, Leg Extensions, Calf Raises, Lateral Raises.

Pillar 3: Define Your Sets, Reps, and Effort

For muscle growth, a good starting point is 3-4 sets per exercise. The ideal rep range for hypertrophy is generally 8-12 reps per set. Instead of training to absolute failure, aim for 1-2 Reps in Reserve (RIR). This means you finish your set knowing you could have done 1-2 more reps with good form. This stimulates growth without causing excessive fatigue that hinders recovery.

Pillar 4: Manage Your Rest Periods

Rest is a critical, often-ignored variable. It determines your ability to perform well on subsequent sets.

• Compound Lifts: Rest 2-3 minutes between sets.
• Isolation Lifts: Rest 60-90 seconds between sets.

Your Actionable Workout Template: Fill in the Blanks

Here are two templates based on the pillars above. Simply choose one exercise from the options provided for each category. This is your plan for the next 8 weeks.

Template 1: 4-Day Upper/Lower Split

Day 1: Upper Body A (Horizontal Focus)

1. Horizontal Press: Barbell Bench Press OR Dumbbell Bench Press (3 sets of 8-12 reps)
2. Horizontal Row: Barbell Row OR Seated Cable Row (3 sets of 8-12 reps)
3. Shoulder Isolation: Dumbbell Lateral Raises (3 sets of 10-15 reps)
4. Bicep Isolation: Dumbbell Bicep Curls (3 sets of 10-15 reps)
5. Tricep Isolation: Tricep Pushdowns (3 sets of 10-15 reps)

Day 2: Lower Body A (Squat Focus)

1. Squat Pattern: Barbell Back Squat OR Leg Press (3 sets of 8-12 reps)
2. Hamstring Isolation: Lying Leg Curls OR Seated Leg Curls (3 sets of 10-15 reps)
3. Lunge Pattern: Walking Lunges OR Bulgarian Split Squats (3 sets of 10-12 reps per leg)
4. Calf Isolation: Standing Calf Raises (4 sets of 15-20 reps)
5. Abs: Cable Crunches (3 sets of 15-20 reps)

Day 3: Upper Body B (Vertical Focus)

1. Vertical Press: Overhead Press OR Seated Dumbbell Press (3 sets of 8-12 reps)
2. Vertical Pull: Pull-Ups (or Lat Pulldowns) (3 sets of 8-12 reps)
3. Chest Isolation: Incline Dumbbell Press OR Machine Chest Fly (3 sets of 10-15 reps)
4. Bicep Isolation: Hammer Curls (3 sets of 10-15 reps)
5. Tricep Isolation: Overhead Tricep Extensions (3 sets of 10-15 reps)

Day 4: Lower Body B (Hinge Focus)

1. Hinge Pattern: Romanian Deadlifts OR Good Mornings (3 sets of 8-12 reps)
2. Quad Isolation: Leg Extensions (3 sets of 10-15 reps)
3. Glute Isolation: Hip Thrusts OR Cable Pull-Throughs (3 sets of 10-15 reps)
4. Calf Isolation: Seated Calf Raises (4 sets of 15-20 reps)
5. Abs: Hanging Leg Raises (3 sets to failure)

Tracking and Realistic Expectations: Your First 3 Months

The only way to know you are progressing is to track your workouts. The key metric is total volume. You can calculate this manually by multiplying sets x reps x weight for each exercise. This requires a notebook or spreadsheet and manual calculations after every workout, which can be tedious. This is why the Mofilo app offers an optional shortcut, automatically calculating your total volume for each exercise and workout. You just log your sets, reps, and weight, and the app handles the math, showing your progress over time.

Setting realistic expectations is crucial for staying motivated. If you are new to lifting, you can expect to add 2.5kg to your main lifts every 2-3 weeks. Visible changes in muscle size typically take longer, often becoming noticeable after 8-12 weeks of consistent training and adequate nutrition (aim for 1.6-2.2g of protein per kg of body weight).

Good progress looks like adding one rep to your sets every week or two. If you have not been able to add reps or weight to your main exercises for three consecutive weeks, your progress has stalled. This is a signal to review your plan. Check your sleep (7-9 hours), nutrition, and stress levels, or consider a deload week where you reduce your training volume by 50%.

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Frequently Asked Questions

How many exercises should I do per muscle group?

A good target is 10-20 total working sets per muscle group per week. The templates above are designed to fall within this optimal range.

How long should my workouts last?

Workouts should typically last between 45 and 75 minutes. If your sessions are shorter, you may not be doing enough volume. If they are longer, you might be taking too much rest or have too many exercises.

How do I know if my plan is working?

You know the plan is working if you are getting stronger over time. This means you are able to lift more weight or do more reps for the same weight. Tracking your lifts is the only objective way to measure this.

How much protein do I need to build muscle?

Aim for 1.6 to 2.2 grams of protein per kilogram of your body weight per day. For an 80kg person, this is 128-176 grams of protein daily.