The AMRAP Muscle Gain Workout Plan will shock your muscles into a whole new level of growth and if not for the faint hearted! This program should be cycled – 2-3 Weeks ON – 4 Weeks OFF.

  • Goal: Build Muscle
  • Training Method: Body Split
  • Training Frequency: 4x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those that struggle with diet and nutrition intake. 

  • Creatine Monohydrate
  • BCAAs
  • 100% Whey Isolate Protein
  • L-Carnitine
  • Pre-Workout / Energy Booster

Cardio

There is one dedicated cardio day in this workout plan – On this day opt for low intensity steady state such as (Incline Walking, Jogging, Cycling or Elliptical).

However, before each session focus on a moderate intensity 10-15 minutes warm up of Elliptical or Treadmill running.

Sunday - Back & Biceps

Seated Row (Close Grip)

Sets: 2
Reps: 2 minutes
Rest: 1- 2 minutes

Note: Use a moderate-heavy weight

Wide Grip Lat Pulldown

Sets: 2
Reps: 2 minute
Rest: 1-2 minutes

Underhand Barbell Row

Sets: 2
Reps: 1 minute
Rest: 1 minute

Dumbbell Rear Delt Fly

Sets: 2
Reps: 2 minutes
Rest: 1-2 minutes

Upward Row (Use EZ Bar)

Sets: 2
Reps: 2 minutes
Rest: 1-2 minutes

Hammer Curls

Sets: 1
Reps: 90 seconds
Rest: 1-2 minutes

Dumbbell Bicep Curls

Sets: 1
Reps: 90 seconds
Rest: 1-2 minutes

Monday - Chest & Triceps

Push-ups

Sets: 2
Reps: 90s
Note: 1-2 minutes

Incline Dumbbell Fly

Sets: 2
Reps: 1 minute
Rest: 1 minute

Decline Dumbbell Press

Sets: 2
Reps: 1 minute
Rest: 1 minute

Triceps Dips

Sets: 3
Reps: 90s
Rest: 1 minute

Triceps Rope Pushdown

Sets: 2
Reps: 90s
Rest: 1 minute

Military Plank

Sets: 2
Reps: 60s
Rest: 1-2minutes

Tuesday - Rest Day

Wednesday - Legs

Smith Squat – Use Barbell if Smith Machine unavailable.

Sets: 2
Reps: 90s
Rest: 1minute

Narrow Leg Press

Sets: 2
Reps: 90 seconds
Rest: 1 minute

Lying Leg Curl – if the machine is unavailable use Seated Leg Curl

Sets: 2
Reps: 90 seconds
Rest: 1 minute

Barbell Hip Bridge

Sets: 2
Reps: 90 seconds
Rest: 1 minute

Barbell Standing Calf Raises

Sets: 1
Reps: 90 seconds
Rest: 1 minute

Thursday - Shoulders

Military Press

Sets: 3
Reps: 90 seconds
Rest: 1-2minutes

Barbell Front Raise

Sets: 2
Reps: 90 seconds
Rest: 1 Minute

Dumbbell Lateral Raise

Sets: 2
Reps: 90 seconds
Rest: 1 minute

Reverse Fly (Pec Deck Machine)

Sets: 2
Reps: 90 seconds
Rest: 1 minute

Upright Row – EZ BAR

Sets: 2
Reps: 90 seconds
Rest: 1 minute

Friday - Rest Day

Saturday - Cardio

Are You TAGGING Your Gains on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!