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Hi, This is best gym based workout plan for gaining muscle, losing fat, getting six pack abs with proper lean bulking. So please only follow this workout plan according your personal trainer instructions. You must have good fitness level before follow this workout plan. Always lift the weight which at least you can perform Negative part of yourself. For Example while doing bench press or squat your body should have that much strength so you can lower the weight down with control, Proper Technique and yourself.

Get in a Competition with Yourself. Maybe you have lost your stubborn belly fat or maybe you didn’t, or maybe you want that summer body for Instagram. Working out in the gym is usually to stay in shape. You might get demotivated because you may not get an outcome in the first try but once you get to the shape, the gym becomes a lifestyle. Seeing results is one of the biggest motivations to get to the gym every day

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Legs & Chest

Legs:

Exercises:
1. Barbell Squat
Sets 5 Reps 5 Rest 1 Min
2. Leg Extension
Sets 3 Reps 8 Rest 1 Min
3. Thigh Adductor (Inner) On Machine
Sets 3 Reps 8 Rest 1 Min
4. Standing Calf Raises Machine
Sets 3 Reps 8 Rest 1 Min

Chest:

1. Regular Grip Incline Barbell Bench Press
Sets 5 Reps 5 Rest 1 Min
2. Decline Dumbbell Bench Press
Sets 3 Reps 8 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 8 Rest 1 Min

Day 2 Tuesday: Abdominal & Dead-lifts

Abdominal:

Exercises:
1. Weighted Hanging Leg Raises
Sets 4 Reps 8 Rest 1 Min
2. Weighted Long Arm Crunch !
Sets 3 Reps 8 Rest 1 Min
3. Weighted Russian Twist !
Sets 3 Reps 8 Rest 1 Min

Dead-lifts:

1. Barbell Deadlift
Sets 5 Reps 5 Rest 1 Min

Day 3 Wednesday: Shoulder & Trapezius

Shoulder

Exercises:
1. Seated Barbell Shoulder Press
Sets 5 Reps 5 Rest 1 Min
2. Machine Shoulder Press
Sets 4 Reps 8 Rest 1 Min
3. Rear Delt On Seated Fly Machine
Sets 3 Reps 8 Rest 1 Min

Trapezius:

1. Barbell Shrugs
Sets 5 Reps 8 Rest 1 Min
2. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min

Day 4 Thursday: Legs, chest and Back

Legs:

Exercises:
1. Barbell Squat
Sets 5 Reps 5-8 Rest 1 Min
2. Barbell Deadlift
Sets 4 Reps 8 Rest 1 Min

Chest:

1. Regular Grip Incline Barbell Bench Press
Sets 5 Reps 5-8 Rest 1 Min
2. Decline Dumbbell Bench Press
Sets 3 Reps 8 Rest 1 Min

Back:

1. Wide Grip Pull Ups
Sets 5 Reps 8 Rest 1 Min
2. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
3. Hyperextension
Sets 3 Reps 12 Rest 1 Min

Day 5 Friday: Arms and abdominal

Biceps:

Exercises:
1. Standing Normal Grip Barbell Curl
Sets 5 Reps 5 Rest 1 Min
2. Alternate Seated Dumbbell Curl
Sets 4 Reps 8 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 8 Rest 1 Min

Triceps:

Exercises:
1. Barbell Skull Crushers
Sets 5 Reps 5 Rest 1 Min
2. Roman Chair Triceps Dips
Sets 4 Reps 8 Rest 1 Min
3. Triceps Dips with Weight
Sets 3 Reps 12 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 12 Rest 1 Min

Abdominal:

Exercises:
1. Weighted Hanging Leg Raises
Sets 4 Reps 12 Rest 1 Min
2. Weighted Long Arm Crunch !
Sets 3 Reps 12 Rest 1 Min
3. Weighted Russian Twist !
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Legs

Legs:

Exercises:
1. Barbell Squat
Sets 4 Reps 8 Rest 1 Min
2. Barbell Deadlift
Sets 4 Reps 8 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 8 Rest 1 Min
4. Standing Calf Raises Machine
Sets 3 Reps 8 Rest 1 Min
5. Hyperextension
Sets 3 Reps 8 Rest 1 Min

Day 7 Sunday

Rest for Recovery
You Must follow this workout plan for 8-12 Week.

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Disclaimer:

We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.