Whether you’re trying to gain mass of sheer power or merely look better in that t-shirt, bodybuilding has numerous benefits. It’s also a great way to improve your overall health and get the blood flowing; muscle also burns more calories at rest than fat. However, there’s a reason not so many people are built, or even in shape; body building takes a continual amount of motivation and dedication. Although gaining muscle takes effort outside the gym as much as in it, the first step to gaining some muscle always starts with an exercise regimen, and you have to make sure it’s a good one.

We always have to start thinking from a bigger perspective, plan out the week on a 7 day plan. This regimen will focus intently on each muscle group in the body, to trigger more stress and ultimately more growth:

Monday: Chest & Triceps

• Bench Press: 3 sets of 8 – 12 reps
• Triceps extension (Skull crushers): 3 sets of 8 – 12 reps
• Incline Barbell Chest Press: 3 sets of 8 – 12 reps
• Triceps Pulldowns: 3 sets of 8 – 12 reps
• Dips: 3 sets of 8 – 12 reps

Tuesday: Biceps & Back

• Barbell Bicep Curls: 3 sets of 8 – 12 reps
• Lat Pull-downs: 3 sets of 8 – 12 reps
• Hammer Curls: 3 sets of 8 – 12 reps
• Seated Row: 3 sets of 8 – 12 reps
• Preacher Curl: 3 sets of 8 – 12 reps
• Lower Back Extensions: 3 sets of 15 – 20 reps

Wednesday: Shoulders

• Standing Military Press: 3 sets of 8 – 12 reps
• Dumbbell Shrugs: 3 sets of 8 – 12 reps
• Deltoids Raises and Flys: 3 sets of 8 – 10 reps
• Upright Rows: 3 sets of 8 – 12 reps
• Reverse Deltoids Flys: 3 sets of 8 – 12 reps
• Reverse Barbell Shrugs: 3 sets of 8 – 12 reps

Thursday: Abs & Forearms

• Ab Crunch Machine: 3 sets of 8 – 12 reps
• Reverse Forearm Curls: 3 sets of 8 – 12 reps
• Stabilizers: 3 sets of 1 – 2 minutes
• Forearm Curls: 3 sets of 8 – 12 reps
• Decline Situps: 3 sets of 15 – 20 reps

Friday: Legs

• Squats: 3 sets of 8 – 12 reps
• Leg Extensions: 3 sets of 8 – 12 reps
• Leg Curls: 3 sets of 8 – 12 reps
• Calf Raises: 3 sets of 8 – 12 reps
• Leg Press: 3 sets of 8 – 12 reps

Saturday: Proper Rest and Nutrition

Sunday: Proper Rest and Nutrition

Remember to keep the reps low and the weight high; work to failure for maximum muscle stress to trigger growth. This means that if you’re doing 8 reps, the 8th rep on the last set better be the last one you’re able to physically perform! Try to get 6 – 8 hours of sleep every night, as growth occurs during rest. Follow this simple regimen and the muscles will pack on steadily.

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