{"id":7908,"date":"2024-01-28T10:44:30","date_gmt":"2024-01-28T05:14:30","guid":{"rendered":"https:\/\/www.mymedicplus.com\/blog\/?p=7908"},"modified":"2024-03-21T20:54:34","modified_gmt":"2024-03-21T15:24:34","slug":"best-workout-plan-for-muscle-gain-and-weight-loss-charts","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/","title":{"rendered":"Best workout plan for muscle gain and weight loss charts"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2024\/01\/image-1-1024x577.png\" alt=\"\" class=\"wp-image-7910\" srcset=\"https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2024\/01\/image-1-1024x577.png 1024w, https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2024\/01\/image-1-300x169.png 300w, https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2024\/01\/image-1-768x433.png 768w, https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2024\/01\/image-1.png 1368w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Credit_by_%E2%80%93_SUHAYB\" >Credit by &#8211; SUHAYB<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Summary\" >Summary<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Monday_%E2%80%93_Upper_Body_Strength\" >Monday &#8211; Upper Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Tuesday_%E2%80%93_Lower_Body_Strength\" >Tuesday &#8211; Lower Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Wednesday_%E2%80%93_Cardio_and_Core\" >Wednesday &#8211; Cardio and Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Thursday_%E2%80%93_Full_Body_Circuit\" >Thursday &#8211; Full Body Circuit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#Friday_%E2%80%93_Active_Recovery\" >Friday &#8211; Active Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/#General_Tips\" >General Tips:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Credit_by_%E2%80%93_SUHAYB\"><\/span><strong>Credit by &#8211; SUHAYB<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Summary\"><\/span>Summary<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>PUSH (chest, shoulder &amp; triceps)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bench press \/ incline bench press<\/li>\n\n\n\n<li>shoulder press<\/li>\n\n\n\n<li>chest fly<\/li>\n\n\n\n<li>lateral raise \/ front raise<\/li>\n\n\n\n<li>tricep extension ( cable &amp; dumbbell)<\/li>\n<\/ul>\n\n\n\n<p><strong>PULL(back &amp; biceps)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lat pulldown<\/li>\n\n\n\n<li>cable rows<\/li>\n\n\n\n<li>bent over rows<\/li>\n\n\n\n<li>lat pullover<\/li>\n\n\n\n<li>ez bar bicep curl<\/li>\n\n\n\n<li>preacher \/ concentration curl<\/li>\n<\/ul>\n\n\n\n<p><strong>LEGS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>squats<\/li>\n\n\n\n<li>leg extension<\/li>\n\n\n\n<li>leg curls<\/li>\n\n\n\n<li>lunges \/ Bulgarian&nbsp;splits<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Monday_%E2%80%93_Upper_Body_Strength\"><\/span>Monday &#8211; Upper Body Strength<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-Up:<\/strong> 10 minutes of light cardio (jogging, cycling)<\/li>\n\n\n\n<li><strong>Exercises:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Bench Press: 4 sets x 8-12 reps<\/li>\n\n\n\n<li>Bent Over Rows: 4 sets x 8-12 reps<\/li>\n\n\n\n<li>Shoulder Press: 3 sets x 8-12 reps<\/li>\n\n\n\n<li>Pull-Ups or Lat Pull-Downs: 3 sets x 8-12 reps<\/li>\n\n\n\n<li>Bicep Curls: 3 sets x 10-15 reps<\/li>\n\n\n\n<li>Tricep Dips or Extensions: 3 sets x 10-15 reps<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tuesday_%E2%80%93_Lower_Body_Strength\"><\/span>Tuesday &#8211; Lower Body Strength<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-Up:<\/strong> 10 minutes of dynamic stretching<\/li>\n\n\n\n<li><strong>Exercises:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Squats: 4 sets x 8-12 reps<\/li>\n\n\n\n<li>Deadlifts: 4 sets x 8-12 reps<\/li>\n\n\n\n<li>Leg Press: 3 sets x 10-15 reps<\/li>\n\n\n\n<li>Hamstring Curls: 3 sets x 10-15 reps<\/li>\n\n\n\n<li>Calf Raises: 3 sets x 15-20 reps<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Wednesday_%E2%80%93_Cardio_and_Core\"><\/span>Wednesday &#8211; Cardio and Core<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cardio:<\/strong>\n<ul class=\"wp-block-list\">\n<li>30 minutes of steady-state cardio (running, cycling, swimming)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Core Exercises:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Planks: 3 sets x 1-minute hold<\/li>\n\n\n\n<li>Russian Twists: 3 sets x 15-20 reps per side<\/li>\n\n\n\n<li>Leg Raises: 3 sets x 12-15 reps<\/li>\n\n\n\n<li>Bicycle Crunches: 3 sets x 15-20 reps per side<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thursday_%E2%80%93_Full_Body_Circuit\"><\/span>Thursday &#8211; Full Body Circuit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-Up:<\/strong> 10 minutes of light cardio<\/li>\n\n\n\n<li><strong>Circuit:<\/strong> (Repeat 3-4 times)\n<ul class=\"wp-block-list\">\n<li>10 Push-Ups<\/li>\n\n\n\n<li>15 Bodyweight Squats<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>15 Dumbbell Rows (each arm)<\/li>\n\n\n\n<li>30-second Jump Rope<\/li>\n\n\n\n<li>1-minute Rest between circuits<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Friday_%E2%80%93_Active_Recovery\"><\/span>Friday &#8211; Active Recovery<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This day is crucial for muscle recovery and injury prevention.<\/li>\n\n\n\n<li><strong>Activities:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Light jogging or walking for 20-30 minutes<\/li>\n\n\n\n<li>Yoga or Pilates<\/li>\n\n\n\n<li>Stretching or foam rolling<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"General_Tips\"><\/span>General Tips:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hydration:<\/strong> Stay well-hydrated throughout the week.<\/li>\n\n\n\n<li><strong>Nutrition:<\/strong> Ensure a balanced diet with adequate protein, complex carbs, and healthy fats.<\/li>\n\n\n\n<li><strong>Sleep:<\/strong> Aim for 7-9 hours of quality sleep each night for optimal recovery.<\/li>\n\n\n\n<li><strong>Adjust Intensity:<\/strong> Based on your fitness level, adjust the intensity and weights used.<\/li>\n\n\n\n<li><strong>Rest:<\/strong> Listen to your body and take additional rest if needed.<\/li>\n<\/ul>\n\n\n\n<p><strong>Here are some additional tips for muscle gain and weight loss:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Make sure to eat a healthy diet that includes plenty of protein,&nbsp;fruits,&nbsp;vegetables,&nbsp;and whole grains.<\/li>\n\n\n\n<li>Get enough sleep,&nbsp;as this is essential for muscle recovery.<\/li>\n\n\n\n<li>Drink plenty of water throughout the day.<\/li>\n\n\n\n<li>Don&#8217;t overtrain,&nbsp;as this can lead to injury.<\/li>\n\n\n\n<li>Be patient and consistent with your workouts and diet,&nbsp;and you will see results.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Credit by &#8211; SUHAYB Summary PUSH (chest, shoulder &amp; triceps) PULL(back &amp; biceps) LEGS Monday &#8211; Upper Body Strength Tuesday [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7908","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Best workout plan for muscle gain and weight loss charts - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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