{"id":761,"date":"2023-04-08T09:01:42","date_gmt":"2023-04-08T09:01:42","guid":{"rendered":"https:\/\/gym.training\/?p=761"},"modified":"2023-04-08T09:01:44","modified_gmt":"2023-04-08T09:01:44","slug":"8-week-gym-workout-plan-to-get-big-and-stronger","status":"publish","type":"post","link":"https:\/\/gym.training\/8-week-gym-workout-plan-to-get-big-and-stronger\/","title":{"rendered":"8-Week Gym Workout Plan To Get Big And Stronger"},"content":{"rendered":"\n<p>Do you want a massive physique? Follow the\u00a0<strong>weight gain gym workout plan<\/strong>\u00a0to build muscle mass and gain pounds of body weight. To avoid mistakes, gain too much fat, and stay focused on gaining mass, a\u00a0<strong>gym workout plan\u00a0<\/strong>gives you the basics of training for maximum results: type of exercises, intensity, frequency, duration of your workout sessions, and even nutrition.<\/p>\n\n\n\n<p>This complete mass gain program is broken down by level, from beginner to advance, to accompany you throughout your muscle mass gain and even after.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Principles of Gym Training For Mass Gain<\/h2>\n\n\n\n<p>A good muscle&nbsp;<strong>mass gain program<\/strong>&nbsp;aims to make the muscles fat and mainly calls upon the so-called \u201cexplosive\u201d strength fibres. That is why it basis on:<\/p>\n\n\n\n<ul>\n<li>a training ratio &nbsp;100% dedicated to bodybuilding<\/li>\n\n\n\n<li>80% basic exercises and 20% isolation exercises *<\/li>\n\n\n\n<li>50% moderate loads and 50% heavy loads *<\/li>\n\n\n\n<li>A frequency of &nbsp;3 training sessions per week *<\/li>\n\n\n\n<li>a training period of &nbsp;1 hour<\/li>\n<\/ul>\n\n\n\n<p>These data are subject to change depending on your progress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What bodybuilding exercises for mass gain?<\/h3>\n\n\n\n<p>The recommended men\u2019s mass gain program consists of 100% bodybuilding to&nbsp;<strong>gain muscle mass<\/strong>.<\/p>\n\n\n\n<p>Indeed, you should avoid&nbsp;<strong>cardio training<\/strong>&nbsp;for the moment because it is incompatible with a rapid weight gain program. First, you must work on the&nbsp;<strong>basic workout routine<\/strong>&nbsp;without neglecting the rest phases and, of course, the warm-up.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Warming up<\/h4>\n\n\n\n<p>The warm-up of the weight gain training program is significant when working with heavy loads, especially for beginners, which is why you should not skip it. It consists of doing at the start of each session:<\/p>\n\n\n\n<ul>\n<li>5 to 10 min by bike or rower<\/li>\n\n\n\n<li>Two long sets 15-20 reps of each exercise with low loads (25% RM)<\/li>\n\n\n\n<li>One light and long series at the start of the training (15-20 reps at 25% RM)<\/li>\n\n\n\n<li>One series a little heavier and shorter (8-15 reps 50% RM) before starting the training<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"666\" src=\"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/bodybuilding-pose.jpeg\" alt=\"gym workout plan\" class=\"wp-image-764\" srcset=\"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/bodybuilding-pose.jpeg 1024w, https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/bodybuilding-pose-300x195.jpeg 300w, https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/bodybuilding-pose-768x500.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\">How to prepare a Gym training plan for 8-weeks?<\/h3>\n\n\n\n<p>How many times can and would you like to train per week? Your program is also defined according to this parameter. If you have a lot of time, a divided training (distribution by muscle groups) is ideal.<\/p>\n\n\n\n<p>Otherwise, it is better to opt for a&nbsp;<strong>\u201cfull-body\u201d 8-week program<\/strong>, where you will work the entire body. Stay realistic in your schedule without going to the extreme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8-Week Gym Workout Plan with different exercises<\/h3>\n\n\n\n<p>We are giving you a<strong>\u00a0free gym workout plan\u00a0<\/strong>for bigger muscles. It is an 8-weeks program. You need to follow few important tips while performing exercises. To get stronger and more prominent, you need to increase weight by 5 pounds to 10 pounds in each set of exercises.<\/p>\n\n\n\n<p><strong>For all\u00a0<a href=\"https:\/\/gym.training\/exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercises<\/a>\u00a0guide click here<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Week 1-3<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">Day 1: Back\/Traps\/Rear\/Delts\/Calves<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Rest (seconds)<\/strong><\/td><\/tr><tr><td>Barbell Reverse-Grip Bentover Row<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Wide-Grip Lat Pulldown<\/td><td>3<\/td><td>10<\/td><td>90<\/td><\/tr><tr><td>Reverse-Grip Pulldown or Chinup<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>T-Bar Row<\/td><td>3<\/td><td>12<\/td><td>120<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Barbell Wide-Grip Upright Row<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Rear-Delt Flye (Machine)<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Standing Calf Raise (Toes In)<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Standing Calf Raise (Toes Out)<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Seated Calf (Toes Straight)<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\">Day 2: Chest\/Delts\/Hamstrings<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Rest*<\/strong><\/td><\/tr><tr><td>Cable Pec Flye (Low to High)<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Cable Pec Flye (High to Low)<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Bench Press<\/td><td>3<\/td><td>12<\/td><td>120<\/td><\/tr><tr><td>Barbell Incline Press<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>DB Shoulder Press<\/td><td>4<\/td><td>10<\/td><td>90<\/td><\/tr><tr><td>Cable Lateral Raise<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Incline Seated Front Raise<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Standing Single Leg Curl<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\">Day 3: Glutes\/Quads\/Triceps\/Biceps<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Rest*<\/strong><\/td><\/tr><tr><td>Step up<\/td><td>3<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Leg Press***<\/td><td>4<\/td><td>12<\/td><td>120<\/td><\/tr><tr><td>Hack Squat***<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Weighted Dip<\/td><td>3<\/td><td>12<\/td><td>120<\/td><\/tr><tr><td>Skull Crusher<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Rope Triceps Pushdown<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Barbell Curl**<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>One-Arm DB Preacher Curl<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Cable Curl<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\">Day 4: Rest\/Abs<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Rest*<\/strong><\/td><\/tr><tr><td>Decline Weighted Situp<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Rotational Lying Crunch<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Decline Weighted Situp<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Rotational Lying Crunch<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can repeat these same exercises for each week during this program.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Day 5: Back\/Chest\/Hamstrings\/Calves<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Rest*<\/strong><\/td><\/tr><tr><td>Wide-Grip Lat Pulldown<\/td><td>4<\/td><td>12<\/td><td>120<\/td><\/tr><tr><td>One-Arm DB Row<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Barbell Reverse-Grip Bentover Row<\/td><td>3<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Seated Cable Wide Row<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Decline Bench Press<\/td><td>3<\/td><td>12<\/td><td>120<\/td><\/tr><tr><td>DB Bench Press<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Machine Pec Flye<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Deadlift<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Seated Calf Raise (Toes In)<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Seated Calf Raise (Toes Out)<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>Standing Calf (Toes Straight)<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\">Day 6: Arms\/Delts\/Quads<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Rest<\/strong><\/td><\/tr><tr><td>DB Skull Crusher<\/td><td>3<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB One-Arm Overhead Extension<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>One-Arm Cable Curl<\/td><td>3<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>DB Preacher Curl (Single Arm)<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Seated Alternating Curl<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Shoulder Press<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Lateral Raise<\/td><td>3<\/td><td>12<\/td><td>90<\/td><\/tr><tr><td>DB Stepup<\/td><td>3<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>Leg Press**<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><tr><td>DB Stationary Lunge<\/td><td>4<\/td><td>10<\/td><td>120<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\">Day 7: Complete Rest<\/h5>\n\n\n\n<p>Rest is vital in this workout plan. It helps to renew muscle tissues that are fatigued during training. Most people make a huge mistake that they do not take a day off training.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/gym-workout-plan-683x1024.jpg\" alt=\"gym workout plan\" class=\"wp-image-765\" srcset=\"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/gym-workout-plan-683x1024.jpg 683w, https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/gym-workout-plan-200x300.jpg 200w, https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/gym-workout-plan-768x1152.jpg 768w, https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/gym-workout-plan.jpg 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\">WEEKS 4-5 , 6-8<\/h4>\n\n\n\n<p>It would be best if you increased weight during these weeks because we are doing hardcore&nbsp;<strong>muscle-building exercises<\/strong>. Also, increase the reps and decrease the rest time. The more we break down our muscle tissues, the more we get big and strong. Please note these points are the only way to get high results in the&nbsp;<strong>8-week gym workout plan<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Diet Plan Tips for gym training or gym workout plan<\/h4>\n\n\n\n<p>The special muscle strengthening diet allows for both men and women a harmonious and optimal muscle gain. It is a fractional diet rich in natural proteins to promote mass growth. Diet is also 70 percent part of this workout strategy.<\/p>\n\n\n\n<p>The main points of the special muscle building diet:<\/p>\n\n\n\n<ul>\n<li>Ensure a good intake of natural proteins<\/li>\n\n\n\n<li>Provide enough carbohydrates<\/li>\n\n\n\n<li>Incorporate snacks to promote mass gain<\/li>\n\n\n\n<li>Make sure you have a balanced diet<\/li>\n\n\n\n<li>Know how to compose a special menu for<strong>&nbsp;muscle mass gain<\/strong>&nbsp;based on&nbsp;<strong>protein meals<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Want to speed up your workout results?<\/p>\n\n\n\n<p>Good nutritional support is necessary and if your diet is not optimal, be sure to include these supplements.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Gainers<\/h5>\n\n\n\n<p>The\u00a0<strong><a href=\"https:\/\/www.amazon.com\/OPTIMUM-NUTRITION-Serious-Protein-Chocolate\/dp\/B000GIPJ0M\/ref=sr_1_5?dchild=1&amp;keywords=weight+gainers&amp;qid=1634152934&amp;sr=8-5\" target=\"_blank\" rel=\"noreferrer noopener\">weight gainer<\/a><\/strong>\u00a0is the number one ally for those who have trouble gaining weight. Also, It is a mixture of proteins and carbohydrates in equal proportions, which is the ideal\u00a0<strong>post-workout snack<\/strong>\u00a0to guarantee muscle mass.<\/p>\n\n\n\n<p>It\u2019s a convenient way to take advantage of the post-workout anabolic window, ensuring your muscles are getting everything they need.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Amino acids and BCAAs<\/h5>\n\n\n\n<p>The&nbsp;<strong>amino acids<\/strong>&nbsp;are essential in bodybuilding because training tends to destroy their reserves unless we take supplementation to compensate. Without amino acids, there is no protein synthesis and, therefore, no muscle.<\/p>\n\n\n\n<p>Compared to proteins, amino acids provide free fractions of proteins. BCAAs are quite simply the most important of them for muscle growth.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Creatine<\/h5>\n\n\n\n<p><strong>Creatine<\/strong>&nbsp;is recognized as a supplement for increasing strength as well as building muscle mass and volume. However, it is essential to train regularly to take advantage of all its power, performance, and explosiveness benefits.<\/p>\n\n\n\n<p>What to do when you have finished your<strong>&nbsp;free muscle-building program<\/strong>?<\/p>\n\n\n\n<p>You can continue to gain mass, adjusting&nbsp;<strong>calorie intake<\/strong>&nbsp;and training to your level if you want to be even more massive. If you are satisfied with the muscle mass you achieved, you can keep your gains and&nbsp;gain<strong>&nbsp;lean muscle mass<\/strong>&nbsp;only with the lean muscle gain program.<\/p>\n\n\n\n<p>Need support to progress and take a step forward?<\/p>\n\n\n\n<p>Do you want a tailor-made program corresponding to your objectives? We can support you with personalized monitoring of your training, your diet, or both.<\/p>\n\n\n\n<p>An 8-week gym workout plan can help you build muscle mass and get stronger. The key is to gradually increase the weight you lift, while also increasing the volume and intensity of your workouts. Incorporating advanced techniques like drop sets can also help maximize your results. Remember to give your muscles time to recover between workouts, and to eat a balanced diet that provides the nutrients your body needs to build muscle. With dedication and hard work, you can achieve your fitness goals and build the body you&#8217;ve always wanted.<\/p>\n\n\n\n<p><strong>Tags: Gym Workout Plan For Beginners<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want a massive physique? Follow the\u00a0weight gain gym workout plan\u00a0to build muscle mass and gain pounds of body weight. To avoid mistakes, gain too much fat, and stay focused on gaining mass, a\u00a0gym workout plan\u00a0gives you the basics of training for maximum results: type of exercises, intensity, frequency, duration of your workout sessions, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":766,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","cybocfi_hide_featured_image":"","footnotes":""},"categories":[6],"tags":[],"featured_image_src":"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/8-WEEK-GYM-workout-PLAN-600x400.png","featured_image_src_square":"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/8-WEEK-GYM-workout-PLAN-600x600.png","author_info":{"display_name":"Shushankita","author_link":"https:\/\/gym.training\/author\/shushankita\/"},"_links":{"self":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts\/761"}],"collection":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/comments?post=761"}],"version-history":[{"count":3,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts\/761\/revisions"}],"predecessor-version":[{"id":767,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts\/761\/revisions\/767"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/media\/766"}],"wp:attachment":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/media?parent=761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/categories?post=761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/tags?post=761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}