{"id":5400,"date":"2021-10-18T02:32:35","date_gmt":"2021-10-18T06:32:35","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5400"},"modified":"2023-04-24T10:00:43","modified_gmt":"2023-04-24T14:00:43","slug":"30-day-muscle-building-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-muscle-building-workout-plan-with-pdf","title":{"rendered":"30 Day Muscle Building Workout Plan with Free PDF"},"content":{"rendered":"\n

Gaining mass and developing a muscular physique is an ultimate goal of many fitness enthusiats. However, you need to follow a proper diet and a well-designed training program to achieve that goal.<\/p>\n\n\n\n

In this article, I’ll talk about the exercise part and share a comprehensive 30 day muscle building workout plan with PDF.<\/p>\n\n\n\n

This workout program comprises various exercises (from compound to isolation), high to few rep range sets, and training for every muscle group.<\/p>\n\n\n\n

Following this workout plan consistently and feeding your muscles proper nutrition can help you gain muscle and transform your physique over time.<\/p>\n\n\n\n

Summary of Muscle Gain Workout Plan<\/strong><\/h2>\n\n\n\n
Split Type<\/td>Hybrid and Upper-Lower Split<\/td><\/tr>
Suggested Program Duration<\/td>3 Months<\/td><\/tr>
Program Goal<\/td>Muscle and Strength Development<\/td><\/tr>
Target Gender<\/td>Male<\/td><\/tr>
Sessions\/week<\/td>Four to Five<\/td><\/tr>
Duration\/session<\/td>75-90 minutes<\/td><\/tr>
Workout Type<\/td>Resistance Training<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

In this workout program, you’ll train 22 out of 30 days. The rest of the days will be recovery days. <\/p>\n\n\n\n

Here’s the outline of the 30-Day mass building workout plan to gain muscle.<\/p>\n\n\n\n

    \n
  • Day 1<\/strong> \u2013 Chest, Triceps, and calves<\/li>\n\n\n\n
  • Day 2<\/strong> \u2013 Quadriceps and Core<\/li>\n\n\n\n
  • Day 3<\/strong> \u2013 Rest<\/li>\n\n\n\n
  • Day 4<\/strong> \u2013 Back, Biceps, and Forearms<\/li>\n\n\n\n
  • Day 5<\/strong> \u2013 Shoulder, Hamstrings, and Glutes<\/li>\n\n\n\n
  • Day 6<\/strong> \u2013 Rest<\/li>\n\n\n\n
  • Day 7<\/strong> \u2013 Rest
    Day 8<\/strong> \u2013 Chest, Triceps, and calves<\/li>\n\n\n\n
  • Day 9<\/strong> \u2013 Quadriceps and Core<\/li>\n\n\n\n
  • Day 10<\/strong> \u2013 Back, Biceps, and Wrist<\/li>\n\n\n\n
  • Day 11<\/strong> \u2013 Shoulder, Hamstrings, and Glutes<\/li>\n\n\n\n
  • Day 12<\/strong> \u2013 Rest<\/li>\n\n\n\n
  • Day 13<\/strong> \u2013 Chest, Triceps, and calves<\/li>\n\n\n\n
  • Day 14<\/strong> \u2013 Rest
    Day 15<\/strong> \u2013 Quadriceps, Hamstrings, Calves, and Glutes<\/li>\n\n\n\n
  • Day 16<\/strong> \u2013 Back, Biceps and Wrist and Core<\/li>\n\n\n\n
  • Day 17<\/strong> \u2013 Chest, Shoulder, Triceps<\/li>\n\n\n\n
  • Day 18<\/strong> \u2013 Quadriceps, Hamstrings, Calves, and Glutes<\/li>\n\n\n\n
  • Day 19<\/strong> \u2013 Back, Biceps and Wrist and Core<\/li>\n\n\n\n
  • Day 20<\/strong> \u2013 Chest, Shoulder, Triceps<\/li>\n\n\n\n
  • Day 21<\/strong> – Rest
    Day 22<\/strong> \u2013 Quadriceps, Hamstrings, Calves, and Glutes<\/li>\n\n\n\n
  • Day 23<\/strong> \u2013 Back, Biceps and Wrist and Core<\/li>\n\n\n\n
  • Day 24<\/strong> \u2013 Chest, Shoulder, Triceps<\/li>\n\n\n\n
  • Day 25<\/strong> \u2013 Rest<\/li>\n\n\n\n
  • Day 26<\/strong> – Quadriceps, Hamstrings, Calves, and Glutes<\/li>\n\n\n\n
  • Day 27<\/strong> \u2013 Shoulder and Core<\/li>\n\n\n\n
  • Day 28 <\/strong>– Rest<\/li>\n\n\n\n
  • Day 29<\/strong> – Back, Biceps, and Wrist<\/li>\n\n\n\n
  • Day 30<\/strong> – Chest, Triceps, and Core<\/li>\n<\/ul>\n\n\n\n

    Weights and reps: <\/strong> You can lift as heavy as possible as long as you perform the suggested reps with proper form. And increase the load when you have to do fewer repetitions.<\/p>\n\n\n\n

    Additional Instructions:<\/strong><\/p>\n\n\n\n

      \n
    • If you\u2019re a beginner, you can reduce workout frequency and complete this training in 45 days instead of thirty.<\/li>\n\n\n\n
    • Perform warm-up for five minutes before lifting weight. You can do low-impact exercises or perform lightweight sets.<\/li>\n\n\n\n
    • You can customize this routine according to your fitness level.<\/li>\n\n\n\n
    • Keep yourself hydrated throughout the workout.<\/li>\n<\/ul>\n\n\n\n

      Week 1 of 30-Day Bodybuilding Workout Plan<\/h3>\n\n\n\n
      \"30<\/figure>\n\n\n\n

      Day 1 \u2013 Chest, Triceps, and calves<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Flat Barbell Bench Press<\/td>15, 12, 10 and 8<\/td>2-3 min<\/td><\/tr>
      Incline DB Bench Press<\/td>12, 10, 8 and 6<\/td>2-3 min<\/td><\/tr>
      Machine Fly<\/td>12, 10 and 8<\/td>1-2 min<\/td><\/tr>
      Barbell Skull Crusher<\/td>12 x 3<\/td>1-2 min<\/td><\/tr>
      Rope Pushdown<\/td>15 x 3<\/td>1-2 min<\/td><\/tr>
      Standing Calf Raises<\/strong><\/a><\/td>15 x 3<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 2 \u2013 Quadriceps and Core<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Barbell Squat<\/td>15, 12, 10, 8<\/td>2-3 min<\/td><\/tr>
      Dumbbell Lunges<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Machine Leg Press<\/td>15, 12, 10, 8<\/td>2-3 min<\/td><\/tr>
      Hanging Knee Raises<\/td>10 x 2<\/td>1-2 min<\/td><\/tr>
      Cable Wood Chop<\/td>10 x 2<\/td>0-1 min<\/td><\/tr>
      Kneeling Cable Crunch<\/td>15 x 2<\/td>0-1 min<\/td><\/tr>
      Plank<\/td>60-sec x 2<\/td>0-1 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 3 \u2013 Rest<\/strong><\/h4>\n\n\n\n

      Day 4 \u2013 Back, Biceps, and Wrist<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Pullups\/Assisted PU<\/td>AMRAP x 3<\/td>1-2 min<\/td><\/tr>
      Lat Pulldown<\/td>15, 12, 10<\/td>2-3 min<\/td><\/tr>
      Seated Rowing<\/td>15, 12, 10<\/td>2-3 min<\/td><\/tr>
      Single-arm DB Rowing<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Barbell Curl<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Hammer Curl<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Wrist Curl<\/strong><\/a><\/td>10, 8, 6<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 5 \u2013 Shoulder, Hamstrings, and Glutes<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Barbell Overhead Press<\/td>12, 10, 8<\/td>2-3 min<\/td><\/tr>
      Lateral Delt DB Raises<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Reverse Pec Deck Fly<\/td>15, 12, 10<\/td>1-2 min<\/td><\/tr>
      DB Romanian Deadlift<\/td>10, 8, 6<\/td>2-3 min<\/td><\/tr>
      Hamstring Curl<\/td>15, 12, 10<\/td>1-2 min<\/td><\/tr>
      Barbell Hip Thrust<\/td>12, 10, 8<\/td>2-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 6 \u2013 Rest<\/strong><\/p>\n\n\n\n

      Day 7 \u2013 Rest<\/strong><\/p>\n\n\n\n

      Week 2 of 30-Day Workout Plan for Muscle Gain<\/h3>\n\n\n\n

      Day 8 \u2013 Chest, Triceps, and Calves<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Incline Barbell Bench Press<\/td>15 x 4<\/td>2-3 min<\/td><\/tr>
      Flat DB Bench Press<\/td>12 x 4<\/td>2-3 min<\/td><\/tr>
      Cable Crossover<\/td>12 x 3<\/td>2-3 min<\/td><\/tr>
      DB Pullover<\/strong><\/a><\/td>10 x 2<\/td>2-3 min<\/td><\/tr>
      Rope Pushdown<\/td>12 x 3<\/td>1-2 min<\/td><\/tr>
      Bench Dips<\/td>12 x 3<\/td>1-2 min<\/td><\/tr>
      Machine Calf Raises<\/td>15 x 3<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 9 \u2013 Quadriceps and Core<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Hack Squat<\/td>15 x 3<\/td>1-3 min<\/td><\/tr>
      Dumbbell Lunges<\/td>10 x 3<\/td>1-2 min<\/td><\/tr>
      DB Cossack Squat<\/td>15 x 2<\/td>1-2 min<\/td><\/tr>
      Leg Extension<\/td>15 x 2<\/td>1-2 min<\/td><\/tr>
      Crunches<\/td>10 x 2<\/td>30-45 sec<\/td><\/tr>
      Cable Wood Chop<\/td>10 x 2<\/td>30-45 sec<\/td><\/tr>
      Plank Dumbbell Drag<\/a><\/td>10 x 2<\/td>30-45 sec<\/td><\/tr>
      Hanging Knee Raises<\/td>10 x 2<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 10 \u2013 Back, Biceps, and Wrist<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Pullups\/Assisted PU<\/td>6-10 x 3<\/td>1-2 min<\/td><\/tr>
      Lat Pulldown<\/td>15, 12, 10 <\/td>1-3 min<\/td><\/tr>
      Barbell Bent Over Row<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Seated Cable Rowing<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      Incline DB Curl<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Preacher Curl<\/a><\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      DB Wrist Extension<\/a><\/td>10 x 3<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 11 \u2013 Shoulder, Hamstrings, and Glutes<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Arnold Press<\/strong><\/a><\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Leaning Away Cable Lateral Raise<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Dumbbell Rear Delt Fly<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Dumbell RDL<\/strong><\/a><\/td>10, 8, 6<\/td>1-3 min<\/td><\/tr>
      Machine Leg Curl<\/td>15, 12, 10<\/td>1-2 min<\/td><\/tr>
      Barbell Hip Thrust<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 12 \u2013 Rest<\/strong><\/p>\n\n\n\n

      Day 13 \u2013 Chest, Triceps, and calves<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Repetitions<\/th>Rest<\/th><\/tr><\/thead>
      Flat DB Bench Press<\/td>12, 10, 8, 8<\/td>1-3 min<\/td><\/tr>
      Pec Deck Machine Fly<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Parallel Bar Dips<\/td>8-12 x 3<\/td>1-3 min<\/td><\/tr>
      Rope Pushdown<\/td>12 x 3<\/td>1-2 min<\/td><\/tr>
      Single-arm Overhead Extension<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Calf Raises<\/td>15 x 3<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 14 \u2013 Rest<\/strong><\/p>\n\n\n\n

      Week 3 of the 4-Week Muscle Gain Workout Plan<\/h3>\n\n\n\n

      Day 15 \u2013 Quadriceps, Hamstrings, Calves, and Glutes<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Repetitions<\/th>Rest<\/th><\/tr><\/thead>
      Back Squat<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      Dumbbell Lunges<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Machine Leg Press (Optional)<\/td>12, 12, 10<\/td>1-3 min<\/td><\/tr>
      Machine Leg Curl<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr>
      Barbell Hip Thrust<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Calf Raises<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 16 \u2013 Back, Biceps, and Core<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Pullups\/Assisted PU<\/td>6-10 x 3<\/td>1-3 min<\/td><\/tr>
      V-Grip Lat Pulldown<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      Seated Cable Rowing<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      T-Bar Rowing<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Alternate DB Curl<\/td>10 x 2<\/td>1-2 min<\/td><\/tr>
      Concentration Curl<\/td>10x 2<\/td>1-2 min<\/td><\/tr>
      Kneeling Cable Crunch<\/td>10 x 2<\/td>1-min<\/td><\/tr>
      Low-to-High Chop<\/td>10 x 2<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 17 \u2013 Chest, Shoulder, Triceps<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Repetitions<\/th>Rest<\/th><\/tr><\/thead>
      Flat Barbell Bench Press<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      Incline DB Bench Press<\/td>12, 10, 10<\/td>1-3 min<\/td><\/tr>
      Cable Crossover<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Lateral Dumbbell Raises<\/td>10, 10, 8<\/td>1-2 min<\/td><\/tr>
      Rear Delt Dumbbell Raise<\/td>10, 10, 8<\/td>1-3 min<\/td><\/tr>
      Rope Pushdown<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 18 \u2013 Quadriceps, Hamstrings, Calves, and Glutes<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Machine Leg Press<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Dumbbell Lunges<\/td>10 x 2<\/td>1-2 min<\/td><\/tr>
      DB Romanian Deadlift<\/td>12, 10, 10<\/td>1-3 min<\/td><\/tr>
      Machine Leg Curl<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr>
      Barbell Hip Thrust<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Calf Raises<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 19 \u2013 Back, Biceps, and Core<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th><\/th><\/tr><\/thead>
      Conventional Deadlift<\/td>5 x 4<\/td>2-3 min<\/td><\/tr>
      Front Lat Pulldown <\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Standing Lat Pulldown<\/td>12, 10, 8 <\/td>1-3 min<\/td><\/tr>
      Seated Cable Rowing<\/td>12, 10, 8 <\/td>1-3 min<\/td><\/tr>
      Chinups<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Hanging Knee Raise<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
      Kneeling DB Low-to-High Chop<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
      Plank<\/td>60-sec<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 20 \u2013 Chest, Shoulder, Triceps<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Repetitions<\/th>Rest<\/th><\/tr><\/thead>
      Incline DB Bench Press<\/td>12, 10, 10<\/td>1-3 min<\/td><\/tr>
      Machine Pec Fly<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr>
      Dumbbell Pullover<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Lateral DB Raises<\/td>10, 10, 8<\/td>1-2 min<\/td><\/tr>
      Rear Delt DB Raise<\/td>10, 10, 8<\/td>1-2 min<\/td><\/tr>
      Shoulder Shrug<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Rope Pushdown<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 21 \u2013 Rest<\/strong><\/h4>\n\n\n\n

      Week 4 of 30-Day Mass Gain Workout Routine<\/h3>\n\n\n\n

      Day 22 \u2013 Quadriceps, Hamstrings, Calves, and Glutes<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Repetitions<\/th>Rest<\/th><\/tr><\/thead>
      Barbell Squat<\/td>15, 12, 10<\/td>2-3 min<\/td><\/tr>
      Leg Extension<\/td>10, 10, 8<\/td>1-2 min<\/td><\/tr>
      Leg Curl<\/td>12, 12, 10<\/td>1-2 min<\/td><\/tr>
      Weighted Step-up<\/a><\/td>10, 8, 6<\/td>1-2 min<\/td><\/tr>
      Barbell Hip Thrust<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Calf Raises<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 23 \u2013 Back, Biceps, and Core<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Pullups\/Assisted PU<\/td>6-10 x 3<\/td>1-2 min<\/td><\/tr>
      Standard Deadlift<\/td>5 x 4<\/td>2-3 min<\/td><\/tr>
      V Grip Pulldown<\/a><\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      Seated Rowing<\/td>12, 10, 8<\/td>1-3 min<\/td><\/tr>
      EZ Bar Curl<\/td>10, 8, 8<\/td>1-2 min<\/td><\/tr>
      Spider Curl<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Hanging Knee Raise<\/td>10 x 2<\/td>1-min<\/td><\/tr>
      High to Low Chop<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
      Plank DB Drag<\/td>10 x 2<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 24 \u2013 Chest, Shoulder, Triceps<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Flat Barbell Bench Press<\/td>12, 10, 10<\/td>1-3 min<\/td><\/tr>
      Incline DB Bench Press<\/td>12, 10, 10<\/td>1-3 min<\/td><\/tr>
      Cable Crossover<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Arnold Press<\/td>10 x 3<\/td>1-3 min<\/td><\/tr>
      Rear Delt Raise<\/td>12 x 3<\/td>1-2 min<\/td><\/tr>
      Shoulder Shrug<\/td>15 x 2<\/td>1-2 min<\/td><\/tr>
      Tricep Kickback<\/td>10 x 3<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 25 \u2013 Rest<\/strong><\/h4>\n\n\n\n

      Day 26 – Quadriceps, Hamstrings, Calves, and Glutes<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Barbell Jammer<\/td>10, 8, 6<\/td>1-3 min<\/td><\/tr>
      Leg Press<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      Dumbbell Leg Curl<\/td>12, 10, 10<\/td>1-2 min<\/td><\/tr>
      Hip Thrust<\/td>12, 10, 10<\/td>1-3 min<\/td><\/tr>
      Standing Calf Raises <\/td>15, 12, 10<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 27 \u2013 Shoulder and Core<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Alternate DB Front Raise<\/td>10 x 3<\/td>1-2 min<\/td><\/tr>
      Lateral Delt DB Raises<\/td>10 x 4<\/td>1-2 min<\/td><\/tr>
      Chest Supported Row<\/td>10 x 3<\/td>1-2 min<\/td><\/tr>
      Shoulder Shrug<\/td>12 x 3<\/td>1-2 min<\/td><\/tr>
      Ab Wheel Rollout<\/td>6-10 x 2<\/td>1-min<\/td><\/tr>
      Hanging Knee Raises<\/td>10 x 2<\/td>1-min<\/td><\/tr>
      Kneeling Cable Crunches<\/td>10 x 2<\/td>1-min<\/td><\/tr>
      High-to-Low Cable Chop<\/td>10 x 2<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 28 – Rest<\/strong><\/h4>\n\n\n\n

      Day 29 – Back, Biceps, and Wrist<\/strong><\/h4>\n\n\n\n
      Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Conventional Deadlift<\/td>5 x 4<\/td>2-3 min<\/td><\/tr>
      Standing Lat Pulldown<\/td>6-10 x 3<\/td>1-2 min<\/td><\/tr>
      Seated Cable Rowing<\/td>15, 12, 10<\/td>1-2 min<\/td><\/tr>
      Chinups<\/td>10 x 3<\/td>1-2 min<\/td><\/tr>
      Incline DB Curl<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Preacher Curl<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Barbell Forearm Extension<\/a><\/td>10 x 3<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Day 30 – Chest and Triceps<\/strong><\/h4>\n\n\n\n
      Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
      Flat DB Bench Press<\/td>15, 12, 10<\/td>1-3 min<\/td><\/tr>
      Machine Fly<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      DB Pullover<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Parallel Bar Dips<\/td>8-12 x 3<\/td>1-2 min<\/td><\/tr>
      Barbell Skull Crusher<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr>
      Rope Pushdown<\/td>15, 12, 10<\/td>1-2 min<\/td><\/tr>
      One-arm Overhead Triceps Extension<\/td>12, 10, 8<\/td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      30 Day Muscle Gain Workout Plan PDF<\/strong><\/h2>\n\n\n\n

      Download this free monthly workout plan to gain muscle and improve your physique. <\/p>\n\n\n\n

      30 Day Workout Plan for Muscle Gain PDF<\/a>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

      Gaining mass and developing a muscular physique is an ultimate goal of many fitness enthusiats. However, you need to follow a proper diet and a well-designed training program to achieve that goal. In this article, I’ll talk about the exercise part and share a comprehensive 30 day muscle building workout plan with PDF. This workout … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5411,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[],"class_list":["post-5400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5400","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5400"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5400\/revisions"}],"predecessor-version":[{"id":15477,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5400\/revisions\/15477"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/5411"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}