BUILD MUSCLE · GYM
Workout to build muscle at the gym
The right volume and rep ranges to grow week after week, backed by evidence. With all the equipment available.
Goal
Build muscle
Where
Gym
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 90 s |
| Barbell Overhead Press | 4 | 8-12 | 90 s |
| Cable Triceps Pushdown | 4 | 8-12 | 90 s |
| Lateral Raises | 4 | 8-12 | 90 s |
| Cable Crunch | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 8-12 | 90 s |
| Barbell Biceps Curl | 4 | 8-12 | 90 s |
| Cable Crunch | 4 | 8-12 | 90 s |
| Deadlift | 4 | 8-12 | 90 s |
| Lat Pulldown | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 90 s |
| Deadlift | 4 | 8-12 | 90 s |
| Lat Pulldown | 4 | 8-12 | 90 s |
| Barbell Overhead Press | 4 | 8-12 | 90 s |
| Barbell Row | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
Exact load progression every week: add 2.5 kg and the muscle knows it has to grow.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
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