{"id":29554,"date":"2025-12-31T18:08:40","date_gmt":"2025-12-31T18:08:40","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=29554"},"modified":"2025-12-31T18:08:43","modified_gmt":"2025-12-31T18:08:43","slug":"evening-gym-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/evening-gym-routine-with-pdf","title":{"rendered":"The Best Evening Gym Routine for Muscle Gain & Fat Loss W\/ PDF"},"content":{"rendered":"\n

The evening is a great time to lift weights, burn calories, and improve body shape, whether you want to build muscle or lose weight.<\/p>\n\n\n\n

If you’re also an evening gym goer and are looking for a well-crafted workout routine to improve your fitness, this article is for you.<\/p>\n\n\n\n

I’ve designed two programs for muscle gain<\/a> and one for fat loss<\/a>. Depending on your fitness goal, you can pick the one you need.<\/p>\n\n\n\n

These routines will be easy to follow, allow you to train in an organized manner, and help you achieve your best shape.<\/p>\n\n\n\n

Program Summary<\/strong><\/h2>\n\n\n\n
Workout Time<\/td>Evening (5 PM to 9 PM)<\/td><\/tr>
Exercise Type<\/td>Weight Training<\/td><\/tr>
Sessions per week<\/td>5-6 days<\/td><\/tr>
Duration per session<\/td>75-120 minutes<\/td><\/tr>
Program Goal<\/td>Muscle Gain & Fat Loss<\/td><\/tr>
Workout Difficulty<\/td>Intermediate<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Target Age Group<\/td>18-40 age<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Evening Gym Workout Plan for Muscle Growth<\/strong><\/h2>\n\n\n\n

I’ve designed two routines for muscle building. One involves training five times weekly<\/a> (alternate day upper and lower body), and the other has six sessions per week (four upper body workouts and two sessions for legs).<\/p>\n\n\n\n

The first one is for beginner to intermediate lifters, and the second one is for more experienced people who want a high-volume training plan<\/a>.<\/p>\n\n\n\n

Both programs focus on each muscle group efficiently and help grow mass and strength.<\/p>\n\n\n\n

Before you pick weights, do some of the following exercises to ease stiffness<\/a> and improve blood flow in the muscles:<\/p>\n\n\n\n

Upper Body<\/th>Lower Body<\/th><\/tr><\/thead>
Banded Pull Apart<\/a> (1 set x 15 reps)<\/td>Leg Swings (2 x 10\/leg)<\/td><\/tr>
Shoulder Pass Through<\/a> (1 x 20)<\/td>Hamstrings Stretch (4 x 5-sec\/leg)<\/td><\/tr>
World\u2019s Greatest Stretch<\/a> (1 x 10\/side)<\/td>Single-leg Deadlifts<\/a> (1 x 10\/leg)<\/td><\/tr>
Lying IYT Raises<\/a> (1 set x 10 reps)<\/td>Lateral Lunges<\/a> (1 set x 10\/leg)<\/td><\/tr>
Inverted Rows<\/a> (1 set x 15 reps)<\/td>Reverse Lunges<\/a> (1 set x 10\/leg)<\/td><\/tr>
Dive Bomber Push-ups (1 x 10)<\/td>Deep Squats (1 set x 10-15 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Plan A – Alternating Day Upper Lower Split<\/h3>\n\n\n\n
\"Evening<\/figure>\n\n\n\n