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.

Training A? Legs

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

Training B? Chest

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

Training C? Back

• Inverted lifts ? 4 sets x Until failure
• Dumbbell row ? 4 sets x 10 repetitions
• Bent-over Dumbbell Row ? 3 sets x 10 repetitions
• face-pull ? 3 sets x 10 repetitions

D training? 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

Training And? Arms and Abs

• Bench press with short grip ? 4 sets x 10 repetitions
• 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 raise – 3 series
• Leg rotation – 3 series

• The ideal would be to take a rest in the middle of the week, for example: ABC rest DE.
• Rest between 60 and 90 seconds between sets in the first exercise of each workout.
• Rest 60 seconds between each series in 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.