Many people do not know that this can be done and it is often common to hear people asking how to develop lean muscle workout plan for beginners. Did you just sign up for the gym and need a highly workable beginner routine to increase your muscle lean mass? If the answer to that question is yes, then you’ve come to the right place because that’s what I’m going to talk about today, about a routine for lean muscle workout plan for beginners. Everyone has to start somewhere. Even people, who are born with more strength, need a routine of exercises for beginners. Fortunately, we have started in the construction and design of a program that houses the necessary exercises so that you can develop properly.

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Training to gain lean muscle mass – Description

Training days a week: 5-6

Duration: 4 weeks

Objectives: Gain lean muscle mass

Rest between series: 1-2 minute

Training to gain lean muscle mass – Exercises

This training to gain lean muscle mass should be done continuously, without resting any day during the week, since the two days we have to rest. Therefore, it is not a matter of training until the exhaustion each of the days of training, but rather we will work with moderate loads because we are beginners, working with an impeccable technique for the exercise since we seek to gain muscle mass and not force.

Training split

Day 1: Chest & Triceps

Day 2: back

Day 3: rest

Day 4: Legs

Day 5: shoulder and biceps

Day 6: Rest

Day 7: chest and back

EXERCISE ROUTINE FOR BEGINNERS DAY-1(CHEST &TRICEPS)

BARBELL BENCH PRESS 3 × 15

INCLINE BARBELL BENCH PRESS 3 × 15

DUMBBELL BENCH PRESS 3 × 15

PULLOVER 3 × 15

TRICEPS KICK WITH DUMBELL3 × 15

TRICEPS EXTENSION IN PULLEY 3 × 15

TRICEPS EXTENSION IN DUMBBELL 3 × 15

DAY-2(BACK)

PULL-UPS 3 × 15

T-BAR ROW 3 × 15

LAT PULLDOWN 3 × 15

SEATED CABLE ROW 3 × 15

DAY-3 (REST)

DAY-4(LEGS)

SQUAT WITHOUT WEIGHT 3 × 15

SQUAT WITH BARBELL 3 × 15

LEG PRESS 3 × 15

DAY-4(SHOULDER AND BICEPS)

SEATED DUMBBELL OVERHEAD PRESS 3 × 15

BARBELL UPRIGHT ROW 3 × 15

DUMBBELL FLYING 3 × 15

DAY-6 (REST)

DAY- 7(CHEST AND BACK)

BARBELL BENCH PRESS 3 × 15

INCLINE BARBELL BENCH PRESS 3 × 15

PULLOVER 3 × 15

PULL-UPS 3 × 15

T-BAR ROW 3 × 15

LAT PULLDOWN 3 × 15