Workout Plans for Muscle Gain
Compare structured workout plans for muscle gain, from 4 day upper/lower and dumbbell routines to 5 and 6 day gym splits.
Build a personalized plan insteadHow to choose
For muscle gain, prioritize a schedule you can progressively overload and recover from. A four-day upper/lower plan is a useful default for many intermediates; choose five or six days only when the extra sessions improve your consistency rather than dilute your effort.
4 Day Upper Lower Workout Plan for Muscle Gain
A 4 day upper lower workout plan built for muscle gain, with sets, reps, and a progression guide for intermediate lifters training in a full gym.
- 4 days/week
- full gym
- intermediate
- ~60 min/session
Compare available plans
Compare frequency, equipment, and level to find the muscle-gain plan that suits your training history.
| Plan | Schedule | Equipment | Level | Best for |
|---|---|---|---|---|
| 3 Day Full Body Workout for Muscle Gain | 3 days ~60 min | full gym | intermediate | muscle gain |
| 4 Day Dumbbell Only Workout Plan for Muscle Gain | 4 days ~50 min | dumbbells only | intermediate | muscle gain |
| 5 Day Bro Split Workout Routine for Muscle Gain | 5 days ~60 min | full gym | advanced | muscle gain |
| 5 Day Hypertrophy Workout Plan | 5 days ~60 min | full gym | advanced | muscle gain |
| 4 Day Upper Lower Workout Plan for Muscle Gain | 4 days ~60 min | full gym | intermediate | muscle gain |
| 6 Day Push Pull Legs Workout Plan for Muscle Gain | 6 days ~55 min | full gym | advanced | muscle gain |
| 4 Day Hypertrophy Split | 4 days ~60 min | full gym | intermediate | muscle gain |
Weekly volume and time cost
Weekly working sets and total weekly training time, calculated directly from each published plan's exercise prescriptions below.
| Plan | Weekly working sets | Weekly time cost |
|---|---|---|
| 3 Day Full Body Workout for Muscle Gain | 36 sets | ~3 hours |
| 4 Day Dumbbell Only Workout Plan for Muscle Gain | 59 sets | ~3.3 hours |
| 5 Day Bro Split Workout Routine for Muscle Gain | 69 sets | ~5 hours |
| 5 Day Hypertrophy Workout Plan | 60 sets | ~5 hours |
| 4 Day Upper Lower Workout Plan for Muscle Gain | 58 sets | ~4 hours |
| 6 Day Push Pull Legs Workout Plan for Muscle Gain | 77 sets | ~5.5 hours |
| 4 Day Hypertrophy Split | 54 sets | ~4 hours |
Session focus breakdown
- Legs: 11 of 31 sessions across these plans
- Upper body: 8 of 31 sessions across these plans
- Push: 4 of 31 sessions across these plans
- Full body: 3 of 31 sessions across these plans
- Pull: 3 of 31 sessions across these plans
- Accessory: 2 of 31 sessions across these plans
Related guides
Alternative options
- 3 DAYS · full gym
3 Day Full Body Workout for Muscle Gain
A three-day full-body muscle-gain program for intermediate lifters with varied sessions, weekly volume tracking, effort guidance, and practical progression.
- 4 DAYS · dumbbells only
4 Day Dumbbell Only Workout Plan for Muscle Gain
A 4 day dumbbell only upper lower split for muscle gain, with sets, reps, and progression for intermediate lifters training at home with dumbbells.
- 5 DAYS · full gym
5 Day Bro Split Workout Routine for Muscle Gain
A 5 day bro split workout routine for muscle gain, one muscle group per day with sets, reps, and a full progression guide for advanced lifters.
- 5 DAYS · full gym
5 Day Hypertrophy Workout Plan
A five-day gym hypertrophy plan with upper/lower structure, a rotating specialization day, volume caps, progression guidance, and substitutions.
- 6 DAYS · full gym
6 Day Push Pull Legs Workout Plan for Muscle Gain
A 6 day push pull legs workout plan for muscle gain, two full PPL cycles per week with sets, reps, and a complete progression for advanced lifters.
- 4 DAYS · full gym
4 Day Hypertrophy Split
A four-day upper/lower hypertrophy split featuring linked exercise guides, double progression, exercise substitutions, and a simple deload protocol.
Frequently asked questions
- What weekly training volume is optimal for muscle gain?
- Evidence indicates that 10 to 20 hard working sets per muscle group per week produces optimal hypertrophy. Distributing this volume across 2 to 3 weekly sessions per muscle group ensures high repetition quality and manageable fatigue.
- How close to failure should sets be taken for hypertrophy?
- Most working sets should stop 1 to 2 repetitions shy of failure (RPE 8 to 9). This effort level provides maximal motor unit recruitment while avoiding excessive neuromuscular fatigue that impairs subsequent sets and sessions.
- What is the best workout split for building muscle?
- The best split depends on weekly training frequency. A 3-day full-body split works best for 3 days, a 4-day upper/lower split is standard for 4 days, and a push/pull/legs split is most effective for 5 to 6 weekly sessions.
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