High Frequency Muscle Growth Workout Plan
This 12-week beginner-to-intermediate workout plan is designed to help you build muscle and strength with a balanced 4-day training split. Using dumbbells, barbells, and machines, you’ll target all major muscle groups, improve endurance, and develop a stronger, more muscular physique.
Plan Overview:
• Training Level: Beginner – Intermediate
• Plan Duration: 12 Weeks
• Days per week: 4 days
• Time per Workout: 45-60 mins
• Set & Rep Ranges: 3 Sets, 5-20 Reps
• Rest between Sets: 90-120 seconds
• Equipment required: Dumbbell, Barbell, Machines
• Plan Goal: Build Muscle & Strength
• What to Expect: Bigger & Stronger Muscles.
DAY 1 – TORSO/LEGS
| Exercise | Sets | Reps |
| Dumbbell Row | 3 | 12 each side |
| Barbell Squat | 3 | 5-8 |
| Bench Press | 3 | 5-8 |
| Rdls | 3 | 12 |
| Crunches | 3 | 20 |
| Calf Raises | 3 | 20 |
DAY 2 – ARMS/DELTS
| Exercise | Sets | Reps |
| Tricep Ez Bar Skull-crushers | 3 | 12 |
| Dumbbell Bicep Curls | 3 | 12 |
| Cable Lateral Raises | 3 | 15 each side |
| Dumbbell Shoulder Press | 3 | 12 |
| Machine Reverse Flys | 3 | 15 |
| Dumbbell Shrugs | 3 | 12 |
| Leg Raises | 3 | 12-15 |
DAY 3 – REST
DAY 4 – TORSO/LEGS
| Exercise | Sets | Reps |
| Deadlift | 3 | 3-5 |
| Lat Pull-downs | 3 | 12 |
| Leg Press | 3 | 12 |
| Incline Bench Press | 3 | 8 |
| Crunches | 3 | 20 |
| Seated Calf Raise | 3 | 20 |
Day 5 – ARMS/DELTS
| Exercise | Sets | Reps |
| Cable Tricep Push-downs | 3 | 12 |
| Dumbbell Hammer Curls | 3 | 12 |
| Dumbbell Lateral Raises | 3 | 15 |
| Barbell Shoulder Press | 3 | 5-8 |
| Rope Face-pulls | 3 | 15 |
| Barbell Shrugs | 3 | 8 |
| Planks | 3 | 1 min holds |
DAY 6 & 7 – REST
Repeat for Total of 12 weeks
Note: 1 Week of Deload week recommended after the 12 weeks of following this workout plan.
TIPS
• Focus on proper form to prevent injury.
• Allow at least one day of rest after 2 workouts.
• Focus on progressive overload by gradually increasing weight and/or reps.
• Incorporate mobility work and
• stretching to improve flexibility and recovery.
• Adjust the weights and volume based on your progress and experience level.
• Pair your training with good nutrition for the best results.
IMPORTANT DISCLAIMER
Please review the following Disclaimer carefully before using any MUSCLE SIZE AND STRENGTH WORKOUT PROGRAM. MUSCLE SIZE AND STRENGTH CANADA INC. strongly recommends that you consult with a qualified physician before beginning any new exercise or dietary program.
You should be in good physical condition and be able to participate in the exercises presented in this workout program.
MUSCLE SIZE AND STRENGTH CANADA INC. and its members are not a licensed medical care provider and represents that it has on expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
When participating in any exercise or exercise program, there is the possibility of physical injury. If you use our workout program as your training regimen, you agree that you do as at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge MUSCLE SIZE AND STRENGTH CANADA INC. and its Members from any and all claims or causes of action, known or unknown, that arise.
