🏋️ Beginner Weight Gain Workout Plan (1 Month)
Goal: Build lean muscle mass and increase healthy body weight
Level: Beginner
Duration: 4 weeks
Schedule: 4 Days/Week (e.g. Monday, Tuesday, Thursday, Friday)
Focus: Compound lifts, proper rest, and calorie surplus
📌 Weekly Breakdown
| Day | Focus | Goal |
|---|---|---|
| Mon | Upper Body (Push) | Chest, Shoulders, Triceps |
| Tue | Lower Body | Legs, Glutes |
| Wed | REST | Recovery & Nutrition Focus |
| Thu | Upper Body (Pull) | Back, Biceps |
| Fri | Full Body | Compound Movements |
| Sat | Optional Cardio | Light Activity or Walk |
| Sun | REST | Sleep & Muscle Recovery |
🏃 Workout Details
✅ Week 1–2 (Foundation Phase)
Day 1: Upper Body (Push)
- Push-Ups – 3 sets x 10 reps
- Dumbbell Shoulder Press – 3×10
- Bench Press (or Floor Press) – 3×8
- Overhead Dumbbell Triceps Extension – 2×12
- Plank – 2 x 30 seconds
Day 2: Lower Body
- Bodyweight Squats – 3×15
- Dumbbell Lunges – 3×10 per leg
- Glute Bridges – 3×15
- Calf Raises – 2×20
- Seated Leg Curl Machine – 2×12 (if available)
Day 4: Upper Body (Pull)
- Bent Over Rows (Dumbbell or Barbell) – 3×10
- Lat Pulldown – 3×10 (or Assisted Pull-Ups)
- Dumbbell Bicep Curls – 3×12
- Shrugs – 3×15
- Side Plank – 2 x 30 seconds per side
Day 5: Full Body Strength
- Deadlifts (light to moderate) – 3×8
- Push-Ups – 2×12
- Goblet Squats – 3×10
- Shoulder Press – 2×10
- Russian Twists – 2 x 20 reps (10 per side)
✅ Week 3–4 (Progressive Overload Phase)
- Add 5–10% more weight to dumbbells/barbells
- Increase reps by 2–3 per set
- Add 1 extra set to each exercise
- Replace bodyweight squats with weighted squats
- Include supersets on Day 5 for intensity
🥗 Nutrition Guidelines for Weight Gain
To gain weight effectively, you need a caloric surplus and a protein-rich diet.
- Daily Protein: 1.6–2.2g per kg of body weight
- Calories: Eat 300–500 calories above maintenance
- Carbs: Include rice, oats, potatoes, pasta
- Fats: Add nuts, eggs, avocados, peanut butter
- Meal Frequency: 4–5 meals per day including snacks
📈 Expected Results
- Muscle Gain: 0.5–1.5 kg (1–3 lbs) of lean muscle
- Weight Gain: 1.5–3 kg (3–6 lbs) if diet is consistent
- Fat Gain: Minimal if clean bulk is followed
Note: Results vary based on age, metabolism, genetics, and consistency.
💡 Tips for Beginners
- Focus on form over weight
- Take 1–2 minutes rest between sets
- Track your progress weekly (measurements, photos)
- Get 7–8 hours of sleep for optimal recovery
- Stay hydrated throughout the day
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