Gaining muscles weekly plan

 
EASY
MEDIUM
HARD

If you want to have bigger muscles then this is the correct place for you. For this you will have to be in the green part on the BMI calculator.

 

Easy:

Each set should be done with at least 1 hour difference to the other block they can be done in any order on any time of the day. 

Have 30 sec between each set. When resting between set stand or lie down pushing arms and legs as far away as possible. Breath in through nose and out through nose.

Monday

  • Block 1:

    • 10 thrusters 

    • Up farmers carrier 2 x 20 sec

    • 45 sec static dumbbell hold 90°

  • Block 2:

    • 3 x 35 sec static dumbbell hold over head

    • 2 x 15 zottman curls (fast rep up turn hand 180° then slow down then repeat)

    • Plank 20 sec

 

 

Tuesday

  • Block 1:

    • Plank 20 sec

    • Crunch 20 sec

    • Crunch with Knee lift 2 x 15

  • Block 2:

    • Sitting Crunch 20 sec

    • Jack knife 30 sec

    • Starfish to jack knife 15 sec

    • 3 x 15 times squats

  • Block 3

    • 60 short step ups

    • 2 x 30 sec wall sit


 

Wednesday

  • Block 1:

    • 2 x 60 step ups

    • 20 sec wall sit

    • 3 x 15 times squats

  • Block 2:

    • 2 x 20 sec thrusters (squats and push the dumbbells until stretch arms)

    • 2 x 10 curl and press

    • Up farmers carrier 2 x 20 sec

    • 3 x 45 sec static dumbbell hold 90°

  • Block 3:

    • 3 x 35 sec static dumbbell hold over head

    • 2 x 15 zottman curls

    • 2x 5 Push up to Jump no dumbbells

    • Plank 20 sec

 

 

Thursday

  • Block 1:

    • Plank 20 sec

    • Crunch 20 sec

    • Crunch with Knee lift 15 sec

    • Reach out tuck in 15 sec

  • Block 2:

    • Sitting Crunch 20 sec

    • Jack knife 30 sec

    • Starfish crunch 20 sec

    • Hold 20 sec

  • Block 3:

    • 60 short step ups

    • 20 sec wall sit

    • 3 x 15 times squats


 

Friday

  • Block 1:

    • 60 short step ups

    • 20 sec wall sit

    • 3 x 15 times squats

  • Block 2:

    • 2 x 20 sec thrusters (squats and push the dumbbells until stretch arms)

    • 2 x 10 curl and press

    • Up farmers carrier 2 x 20 sec

    • 3 x 45 sec static dumbbell hold 90°

  • Block 3:

    • 3 x 35 sec static dumbbell hold over head

    • 2 x 15 zottman curls (fast rep up turn hand 180° then slow down then repeat)

    • 2x 5 Push up to Jump no dumbbells

    • Plank 20 sec


 

Saturday

  • Block 1:

    • Plank 20 sec

    • Crunch 20 sec

    • Crunch with Knee lift 15 sec

    • Toe reach crunch stretch leg out as far as possible 2 x 15 sec 10 sec between

    • Reach out tuck in 15 sec

  • Block 2:

    • Sitting Crunch 20 sec

    • Jack knife 30 sec

    • Starfish to jack knife 15 sec

    • Hold 20 sec

 

 

Sunday

  • 800 m warm up slow jog

  • 2 x 400 m as fast as possible

  • 400 m cooldown slow jog

On Monday it is easier than most other days to start off the week a bit easier with only 2 blocks and it is recommended to do 1 in the morning and  do 1 in the afternoon.  This day consists of arm exercises with mostly dumbbells, some exercises are also for the legs. 

Tuesday will be a step-up from Mondays workout session. It will be 3 blocks which can be 1 in the morning, 1 after school or work, and 1 in the evening. It has leg and abdominal exercises.

 

On Wednesday will be almost the same amount of exercise. However it will only have arm exercise some with dumbbells. It is recommended to do 1 block in the morning, do 1 in the afternoon and do 1 at least 1 hour after the afternoon block or any other time of the day.

 

 

 

 

 

Thursdays exercises will be mostly focused on abdominals but also partly on legs. It is recommended as always to do 1 in the morning, 1 at lunch or afternoon, and 1 in the evening.

 

 

 

 

Friday will be the last day of the school week and will be a hard one however the weekend after that will be chill. It will be for arms and legs to be able to relax really good in the weekend. As all the other days 1 block in the morning, in the afternoon or lunch and one in the evening.

Saturday is easy but still some workouts. To wake up block 1 and then before going to bed do block 2 to have a good night sleep.

 

 

 

For Sunday there is just some running to increase the endurance.

 

Medium:

Each set should be done with at least 1 hour difference to the other block they can be done in any order on any time of the day. 

Have 30 sec between each set. When resting between set stand or lie down pushing arms and legs as far away as possible. Breath in through nose and out through nose.

 

 

Monday

  • Block 1:

    • 30 sec arms in middle dumbbells up and down

    • 30 sec arms behind a bit dumbbells up and down

    • 2 x 30 sec thrusters

  • Block 2:

    • 2 x 10 curl and press

    • Up farmers carrier 2 x 30 sec

    • 3 x 1 min static dumbbell hold 90°

    • 3 x 45 sec static dumbbell hold over head

  • Block 3:

    • 2 x 20 zottman curls 

    • 2x 5 Push up to Jump with dumbbells

    • Plank 30 sec

 

 

Tuesday

  • Block 1:

    • Plank 20 sec

    • Crunch with whole leg lift 30 sec

    • Crunch with Knee lift (not leg) 25 sec

  • Block 2:

    • Reach out tuck in 25 sec

    • Sitting Crunch 30 sec

    • Jack knife 30 sec

  • Block 3:

    • 3 (on every leg) x 30 sec high step up

    • 3 (on every leg) x 30 sec pistol squats

    • 30 sec wall sit

 

 

Wednesday

  • Block 1:

    • 2 x 30 sec thrusters

    • Up farmers carrier 2 x 30 sec

    • 3 x 1 min static dumbbell hold 90°

  • Block 2:

    • 2 x 20 zottman curls

    • 2x 5 Push up to Jump with dumbbells

    • Plank 30 sec

  • Block 3:

    • 2 x 60 short step ups

    • 30 sec wall sit

    • Plank 30 sec

 

 

Thursday

  • Block 1:

    • Crunch with whole leg lift 30 sec

    • Crunch 30 sec

    • Crunch with Knee lift 25 sec

  • Block 2:

    • Reach out tuck in 25 sec

    • 30 sec wall sit

    • Sitting Crunch 30 sec

    • Jack knife 30 sec

  • Block 3:

    • 3 (on every leg) x 30 sec pistol squats

    • Starfish to jack knife 15 sec

    • 3 (on every leg) x 30 sec high step up

 

 

Friday

  • Block 1:

    • 2 x 30 sec thrusters 

    • 2 x 10 curl and press

    • Up farmers carrier 2 x 30 sec

  • Block 2:

    • 2 x 20 zottman curls

    • 2x 5 Push up to Jump with dumbbells

    • 3 (on every leg) x 30 sec high step up

  • Block 3:

    • 60 step ups

    • 30 sec wall sit

    • 3 x 25 times squats

 

 

Saturday

  • Block 1:

    • Plank 20 sec

    • Crunch with whole leg lift 30 sec

    • Crunch 30 sec

    • Crunch with knee lift 25 sec

  • Block 2:

    • Toe reach crunch stretch leg out as far as possible 30 sec

    • Reach out tuck in 25 sec

    • Roll in 30 sec

    • Sitting Crunch 20 sec

  • Block 3:

    • Jack knife 30 sec

    • Starfish crunch 25 sec

    • Starfish to jack knife 15 sec

    • Hold 30 sec

 

 

Sunday

  • 800 m warm up slow jog

  • 2 x 400 m as fast as possible

  • 400 m cooldown slow jog

Monday will be a hard start to the week. After a day of rest on Sunday there has to be a day to catch up. So there will be 1 block in the morning, in the afternoon, and finally 1 in the evening. Hope it is a great start to the week.

Tuesday is as hard as Monday as there are 3 blocks and with the same amount of exercises. As most other days there is 1 block in the morning, 1 in the afternoon or at lunch, and lastly one in the evening.

 

 

 

 

 

On Wednesday it won't get any easier. 1 block in the morning, in the afternoon or at lunch and lastly 1 in the evening.

 

 

 

Thursday is still not easier but the weekend is in sight and is coming so there is one option to keep fighting. Why not just have the same as always and have a block in the morning then 1 in the afternoon or at lunch and of course 1 in the evening for good sleep.

 

 

On Friday there will be 2 long blocks and 1 short. So 1 block in the morning, 1 in the afternoon or at lunch and 1 in the evening.

Saturday will have the most exercises but not the hardest. All 3 blocks are long ones so make sure to eat properly. 1 block in the morning, 1 in the afternoon or at lunch and lastly  1 block in the evening.

For Sunday there is just some running to increase the endurance.

 

Hard:

Each set should be done with at least 1 hour difference to the other block they can be done in any order on any time of the day. 

Have 30 sec between each set. When resting between set stand or lie down pushing arms and legs as far away as possible. Breath in through nose and out through nose.​​

 

 

Monday

  • Block 1:

    • 3 x 30 sec arms in middle dumbbells up and down

    • 3 x 30 sec arms behind a bit dumbbells up and down

    • 3 x 30 sec thrusters

  • Block 2:

    • 2 x 20 curl and press 

    • 3 x 1 min 15 sec static dumbbell hold 90° forwards

    • 3 x 1 min static dumbbell hold over head

  • Block 3:

    • 3 x 20 zottman curls 

    • 3 x 5 Push up to Jump with dumbbells

    • Plank 1 min

 

 

Tuesday

  • Block 1:

    • 2 x 60 set ups

    • 1 min wall sit

  • Block 2:

    • 3 x 15 thrusters

    • Crunch with whole leg lift 20

    • Crunch with Knee lift 20

  • Block 3:

    • Bicycle crunch 20

    • 1 min plank

    • 1 min wall sit

 

 

Wednesday

  • Block 1:

    • 3 x 15 thrusters

    • 3 x 1 min 15 sec static dumbbell hold 90° forwards

    • 3 x 1 min static dumbbell hold over head

  • Block 2:

    • 3 x 20 zottman curls

    • 2 x 5 Push up to Jump with dumbbells

    • 10 Push up to Jump no dumbbells

    • 60 short step ups

  • Block 3:

    • 60 short steps

    • 1 min plank

    • 3 x 20 times squats

 

 

Thursday

  • Block 1:

    • 2 x 60 short step ups

    • 1 min wall sit

  • Block 2:

    • 3 x 20 squats

    • Crunch with whole leg lift 20

    • Crunch with Knee lift 20

  • Block 3:

    • Bicycle crunch 20

    • Plank 1 min

    • Roll in 40 sec

 

 

Friday

  • Block 1:

    • 3 x 30 sec thrusters

    • 3 x 1 min 15 sec static dumbbell hold 90° forwards

    • 3 x 1 min static dumbbell hold over head

    • Up farmers carrier 3 x 30 sec

  • Block 2:

    • 3 x 20 Zottman curls (fast rep up turn hand 180° then slow down then repeat)

    • 2 x 5 Push up to Jump with dumbbells

    • 10 Push up to Jump no dumbbells

    • 60 short step ups

  • Block 3:

    • 2 x 60 short step ups

    • 1 min plank

    • 3 x 20 times squats

 

 

Saturday

  • Block 1:

    • Crunch with whole leg lift 20

    • Crunch with Knee lift 20

    • Bicycle crunch 20

  • Block 2:

    • Crunch with whole leg lift 20

    • Crunch with Knee lift 20

    • Bicycle crunch 20

    • 1 min plank

 

 

Sunday

  • 800 m warm up slow jog

    • Criss cross jog 50 m each

    • Both arms forwards 50 m

    • Both arms backwards 50 m

    • Jump 10 m

    • Lunges 10 m

    • Mario jump 30 m

    • Legs up forward 30 m

    • Legs up behind 30 m

    • 400 m jog

    • Sprint 40 m

  • 2 x 400 m as fast as possible

  • 400 m cooldown

  • Slow down jog¨

To start the week there will be a hard workout day. It will be hard but not the hardest day with only arm workouts. 1 block will be in the morning, 1 in the afternoon or at lunch and lastly 1 in the evening.

 

 

 

 

 

 

Tuesday will be no easier than Monday. There will be 1 block in the morning and 1 in the afternoon or at lunch and 1 in the evening.

On Wednesday there will be 3 blocks again with no slowing down in the middle of the week. With 1 block in the morning, 1 in at lunch or in the afternoon, and 1 in the evening.

 

Thursday has an array of exercises from leg to abdominal. It has 3 blocks and they should have at least 1 h in between and 1 meal.

Friday has very different exercises and very intense ones. The 3 block should be distributed to have at least 1 h between and 1 meal.

Saturday is the easiest day in the week with only 2 blocks. However no easy sets. The blocks can go in any order but should have 3o min between and something small to eat.

Sunday has running exercises to increase endurance.