WEIGHT GAIN PLAN/EXERCISE ROUTINE

Here's a weight gain exercise routine explained by weekdays, indicating which exercises to perform on each day:


Monday (Upper Body Day):

1. Bench Press

2. Bent Over Rows

3. Dumbbell Shoulder Press

4. Barbell Bicep Curls

5. Tricep Dips


Tuesday (Lower Body Day):

1. Squats

2. Deadlifts

3. Leg Press


Wednesday (Rest Day):

Take a break from intense workouts. Focus on recovery and allow your muscles to rest.


Thursday (Upper Body Day - Variation):

1. Bench Press

2. Bent Over Rows

3. Dumbbell Shoulder Press

4. Barbell Bicep Curls

5. Tricep Dips


Friday (Lower Body Day - Variation):

1. Squats

2. Deadlifts

3. Leg Press


Saturday (Full Body Day):

1. Squats

2. Bench Press

3. Deadlifts

4. Dumbbell Shoulder Press

5. Barbell Bicep Curls

6. Tricep Dips

7. Leg Press


Sunday (Rest Day):

Another day of rest to allow your body to recover and prepare for the upcoming week.


Remember, consistency is key, but rest is equally important. Listen to your body, and if you feel any pain or discomfort, take additional rest days or seek professional advice. Also, don't forget to pair this exercise routine with a nutritious diet that supports your weight gain goals, as diet plays a crucial role in muscle development and overall health. Always consult with a fitness professional or healthcare provider before starting any exercise routine, especially if you have any pre-existing medical conditions or concerns.

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