Training plan divided by muscle groups with 5 weekly workouts

Training plan to gain muscle mass in conjunction with a diet hypercaloric.

Each muscle will be trained once a week.

Workout A – Legs

• Squat – 4 sets x 8 reps
• Deadlift with straight legs – 3 sets x 10 reps
• Barbell Lunges – 4 sets x 12 reps
• Leg curl – 3 sets x 12 reps
• Seated calf raise – 4 sets x 12 reps

Workout B – Chest

• Incline bench press – 4 sets x 8 reps
• Decline chest press with dumbbell – 4 sets x 10 reps
• Push ups – 4 sets x 12 reps
• Cable openings in the seat – 4 sets x 15 reps

Workout C – Back

• Inverted elevations – 4 sets x To failure
• Dumbbell row – 4 sets x 10 reps
• Bent-over Dumbbell Row – 3 sets x 10 reps
• face-pull – 3 sets x 10 reps

Workout D – Shoulders

• Dumbbell Shoulder Press – 4 sets x 8 reps
• Seated dumbbell hamstrings – 4 sets x 12 reps
• Sides – 4 sets x 12 reps
• Dumbbell shrugs – 4 sets x 15 reps

Workout E – Arms and Abs

• Bench press with short grip – 4 sets x 10 reps
• Tricep extension on the machine – 4 sets x 12 reps
• Bicep curl with bar – 4 sets x 12 reps
• Seated Dumbbell Bicep Hammer Curl – 4 sets x 12 reps
• V-Up Abdominal – 3 series
• Partial leg raises – 3 series
• Leg rotation – 3 series

• The ideal would be to take a break in the middle of the week, for example: ABC rest DE.
• Rest between 60 and 90 seconds between sets on the first exercise of each workout.
• Rest 60 seconds between each set on other exercises.
• The plan must be made over 12 weeks.
• You should increase loads whenever possible.
• It is essential a good diet to get good results.