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Gain muscle training plan

April 06 2022 6 min read

#1001WAYSTOTRAIN WITH FITNESS FIRST

 

Gain Muscle Training Programme

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Programme 1 Programme 2 FGT Strength or Freestyle Strength Workout Programme 1 Programme 2

HOW TO USE THIS PROGRAMME

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • As you progress through the plan, try to increase the weights you use for the exercises as the weeks pass or progress to the next level
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • We recommend stretching for around 10-12 minutes after each session
  • A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2

PROGRAMME 1

Programme 1
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Bike 5 minutes 30 seconds 5 minutes 30 seconds 5 minutes 30 seconds Steady pace
Suspension row 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Controlled tempo with squeeze
Suspension single
leg squat		 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Cable machine
chest press		 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Cable at chest height
Dips 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Do these assisted, body weight or with added weight
Cable machine tricep pushdown 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds Cable position above head
Dumbbell lateral raise 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds 90 degree angle formed at armpit
Bicep curl 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds Elbows stay in line with body
Sandbell weighted crunch 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds Sandbell on chest
Chest stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Shoulder stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Tricep stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Tips The programme is split between upper body and lower body days, if you miss session make sure you catch it up to keep a balanced and muscular look.
The timed section is a chance for you to recruit as many muscles fibres as possible whilst mobilising the joints, take these slow and controlled. The sets and reps sections are designed to be medium to heavy, utilising a weight that you can perform the reps for, but would fatigue with if you had to perform 2 more reps.

PROGRAMME 2

Programme 2
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Cross Trainer 5 minutes 30 seconds 5 minutes 30 seconds 5 minutes 30 seconds Steady pace
Suspension split squat 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Controlled tempo with squeeze
Swiss ball
hamstring curl		 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Kettlebell walking lunge front rack 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds 1 or 2 kettlebells can be used
Front squat 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Any grip can be used
Deadlift 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Any grip can be used
Barbell hip thrusts 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Bring hips up level with upper body
Roll outs 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Bring bar back under face
Medicine ball plank 2 sets of 60 seconds 60 seconds 2 sets of 60 seconds 60 seconds 2 sets of 60 seconds 60 seconds Feet or hands on the ball
Quad stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Glute stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Hamstring stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side

FREESTYLE GROUP TRAINING (FGT) - STRENGTH

Freestyle Group Training (fgt) - Strength
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest
ViPR front squat 45 seconds 15 seconds between sets 45 seconds 15 seconds between sets 45 seconds 15 seconds between sets
Dumbbell lateral lunge 45 seconds 45 seconds 45 seconds
Kettlebell curtsey lunge 45 seconds 45 seconds 45 seconds
Dumbbell bent over row 45 seconds 45 seconds 45 seconds
Repeat all for 5 sets Repeat all for 6 sets Repeat all for 8 sets
Tips Either participate in the FGT Strength class at your local Fitness First or make sure you complete the above FGT strength programme.
Really focus on the FGT exercises as these are new movement to you and will make you stronger in your normal lifts.