Build MuscleIntermediate12 weeks60-75 min
Muscle Builder Pro
A structured hypertrophy program focusing on progressive overload and muscle growth. This program targets each major muscle group twice per week using a push/pull/legs split. Perfect for lifters looking to add serious size and strength.
Equipment Needed
BarbellDumbbellsCable MachineBench
Target Muscles
ChestBackShouldersArmsLegs
Weekly Schedule
Monday
Push (Chest, Shoulders, Triceps)- Bench Press
- Overhead Press
- Incline Dumbbell Press
- Tricep Dips
Tuesday
Pull (Back, Biceps)- Deadlift
- Barbell Rows
- Lat Pulldown
- Barbell Curls
Wednesday
Legs- Squats
- Leg Press
- Romanian Deadlift
- Leg Curls
Thursday
Push (Volume)- Dumbbell Bench Press
- Lateral Raises
- Cable Flyes
- Skull Crushers
Friday
Pull (Volume)- Pull-ups
- Seated Cable Row
- Face Pulls
- Hammer Curls
Saturday
Legs (Volume)- Front Squats
- Walking Lunges
- Leg Extensions
- Calf Raises
Sunday
RestRest day — recovery is essential for progress.
Rest Guidance
Rest 60-90 seconds for compound movements, 45-60 seconds for isolation exercises.
Safety Tips
- ✓Always use a spotter for heavy lifts.
- ✓Increase weight gradually — never sacrifice form for ego.
- ✓Warm up each muscle group before working sets.
- ✓Prioritize sleep and nutrition for recovery.