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Complete Gym Workout Plan for Muscle Building: Chest, Back, Shoulders, Arms & Abs

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Complete Muscle-Building Workout Plan

Day 1: Chest + Triceps

Chest Exercises

  1. Barbell Bench Press – 4 sets × 8–12 reps

  2. Chest Press – 3 sets × 10–12 reps

  3. Pec Deck Fly – 3 sets × 12–15 reps

  4. Incline Dumbbell Flyes – 3 sets × 12 reps

  5. Bent-Forward Cable Crossover – 3 sets × 12–15 reps

  6. Dips – 3 sets × Failure

  7. Push-Ups – 3 sets × Failure

Triceps Exercises

  1. Close-Grip Bench Press – 3 sets × 8–12 reps

  2. Cable Rope Tricep Pushdown – 3 sets × 12 reps

  3. Lying Triceps Extension – 3 sets × 10–12 reps

  4. One-Arm Overhead Extension – 3 sets × 12 reps

  5. Diamond Push-Ups – 3 sets × Failure

Day 2: Back + Abs

Back Exercises

  1. Deadlift – 4 sets × 6–8 reps

  2. Pull-Ups – 3 sets × Failure

  3. Bent-Over Row – 4 sets × 8–12 reps

  4. Chest Supported Row – 3 sets × 10–12 reps

  5. Single-Arm Dumbbell Row – 3 sets × 10 reps

  6. Lat Pulldown – 3 sets × 12 reps

  7. Inverted Row – 3 sets × Failure

Abs Exercises

  1. Hanging Leg Raise – 3 sets × 15 reps

  2. Cable Woodchopper – 3 sets × 15 reps each side

  3. Medicine Ball Slam – 3 sets × 20 reps

  4. Dragon Flag – 3 sets × 8 reps

  5. Barbell Floor Wiper – 3 sets × 12 reps

Day 3: Shoulders + Traps

Shoulder Exercises

  1. Barbell Overhead Shoulder Press – 4 sets × 8–12 reps

  2. Seated Dumbbell Shoulder Press – 3 sets × 10 reps

  3. Front Raise – 3 sets × 12 reps

  4. Dumbbell Lateral Raise – 3 sets × 15 reps

  5. One-Arm Cable Lateral Raise – 3 sets × 12 reps

  6. Reverse Pec Deck Fly – 3 sets × 15 reps

  7. Bent-Over Dumbbell Lateral Raise – 3 sets × 15 reps

  8. Reverse Cable Crossover – 3 sets × 15 reps

  9. Push Press – 3 sets × 8 reps

Traps

  1. Standing Barbell Shrugs – 4 sets × 15 reps

Day 4: Biceps + Abs

Biceps Exercises

  1. Barbell Curl – 4 sets × 10 reps

  2. EZ-Bar Curl – 3 sets × 10–12 reps

  3. Dumbbell Biceps Curl – 3 sets × 12 reps

  4. Hammer Curl – 3 sets × 12 reps

  5. Incline Dumbbell Hammer Curl – 3 sets × 12 reps

  6. Incline Inner-Biceps Curl – 3 sets × 12 reps

  7. Wide-Grip Standing Barbell Curl – 3 sets × 10 reps

  8. Zottman Curl – 3 sets × 12 reps

  9. Standing Concentration Dumbbell Curl – 3 sets × 12 reps

  10. Overhead Cable Curl – 3 sets × 15 reps

Abs Finisher

  1. Cocoon – 3 sets × 15 reps

  2. Side Jackknife – 3 sets × 15 reps each side

  3. Superman with a Twist – 3 sets × 15 reps

  4. Dish Rocks – 3 sets × 20 reps

General Fitness Tips

✅ Warm up for 5–10 minutes before training
✅ Rest 60–90 seconds between sets
✅ Consume adequate protein (1.6–2.2 g per kg body weight)
✅ Drink 2–3 liters of water daily
✅ Sleep 7–8 hours every night
✅ Progressively increase weights over time
✅ Train each muscle group once or twice weekly

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