Whenever I’m going to run a race, I implement a training plan that will help my body get through it without killing me in the process. This program is different from my usual running plan and only lasts for a short period of time. When I finally cross the finish line, I go back to my original workout plan.
The same can be true when you’re trying to gain muscle. Maybe you’re looking for a quick fix because you’re going on vacation or have some other plans that require you to get in shape in a short time. Or maybe you’ve been working out, but feel like you’ve plateaued and need to give your workout a kick-start and boost your motivation by seeing some quick results.
Does this sound like you? Then you’ll be happy to know that there is a workout plan you can follow to gain muscles in as little at 30 days.
About The Program
Enough of my introduction. Let’s talk about what you need to do. But wait, before we get to the actual plan, you should know a bit about the program. This isn’t just any workout plan that you’re going to follow in the next 30 days. It’s one that athletes have used to get in shape for the games. If it works for famous sports figures, it will work for you.
The program is called the 5×5 program basically because for most of the exercises you’ll be doing five sets with five repetitions each. The idea is to follow a three-days-a-week pattern during which you’ll be doing different workout for each training day. You’ll be doing compound exercises which means that you’ll focus on several muscles at a time. The result is that you’ll quickly be able to gain muscle while at the same time eliminate fat.
What exercises will you be doing? Well here’s a sample workout week. Most people tend to work out on Mondays, Wednesdays and Fridays, so that’s what I’m going name my days. But it really doesn’t matter as long as you space them so that they occur on non-consecutive days. And remember to do 5 sets each containing 5 reps. That is unless I tell you otherwise.
- Monday: Squats; Bench; Barbell rows
- Wednesday: Squats (four sets of five repetitions); Incline or military press (four sets of five repetitions); Deadlift (four sets of five repetitions)
- Friday: Squats (four sets of five repetitions, after that one heavier set of three repetitions, and then one lighter set of eight repetitions); Bench: (four sets of five repetitions, after that one heavier set of three repetitions, and then one lighter set of eight repetitions); Barbell row (four sets of five repetitions, and then one heavier set of three repetitions, after that one lighter set of eight repetitions)
That’s all you have to do. Not too bad. Follow this program for 30 days, and you will be amazed at how quickly your muscles develop.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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