Muscle Workout: An Effective Weekly Plan

In this article, we'll show you a weekly plan for an effective muscle workout. We're convinced you'll see results before you know it!
Muscle Workout: An Effective Weekly Plan

Last update: 30 November, 2018

If you’re looking to get in shape at the gym, you need to follow an exercise routine that works out all of your body’s muscle groups. To give yourself the push you need, we’ve prepared a weekly muscle workout plan that can produce incredible results.

This muscle workout plan takes four days, meaning you’ll have at least 24 hours of rest for each muscle group. As always, you should stretch before and after each session.

Weekly muscle workout plan

The following plan is a highly effective, muscle workout regimen.

Day one: chest

Flat bench press with a bar

The first exercise in the plan is a flat bench press using a bar. It’s a popular option among fitness enthusiasts, and will allow you to increase the weight as you progress. You can also use heavier bars. To start, lie on a bench with your hands on either side of the bar, holding the weight with your chest as you perform the repetitions.

Incline bench press with a machine

As with the previous exercise, you need to use a bench to support your back. However, in this case the bench is at an incline, and the repetitions are performed using a machine. Keep in mind that the machine’s guides won’t allow you to work the stabilizer muscles as much.

Man doing bench press

Chest openers using weights and a bench

Chest openers are perfect for building this part of the body. Simply lie on the bench, with your arms holding the weights by your sides. The arms should move simultaneously.

Day two: back

Rows with dumbbells

Stand with your feet shoulder-width apart with a weight in each hand. Contract the back, flex your arms, and then bring the dumbbells in toward your rib cage.

Woman lifting dumbbell

Rack pulls using a machine

Performing this second back exercise requires a special gym machine. You need to use a closed grip wider than your shoulders. With your hands apart, pull the bar down before returning to your starting position.

Rows with a rowing machine

This is one of the simplest exercises around. Just make sure you keep your back straight and don’t use more weight than necessary. Keep your legs stretched out, your hands in a grip, and pull all of the weight toward you.

Day three: biceps and triceps

Alternating biceps curls

This first exercise will allow you to work each bicep independently. It consists of standing with a weight in each hand and lifting the dumbbell to shoulder-height. When you finish a repetition, switch arms.

Concentrated biceps curls

For this second exercise, you’ll need a bench. Sit on the bench, support your arm on your thigh, and hold the dumbbell in that hand. Then, lift it up to your shoulder before bringing it back down to complete the repetition.

Overhead triceps extensions with a pulley

You need a pulley to perform this triceps exercise. It consists in pulling the cord behind your head as you contract the triceps, opening the elbows and stretching out the arms.

Seated triceps extensions with a dumbbell

For this exercise, you need to hold a dumbbell with both hands and lift it over your head. Remember that you should be seated, and that the movement entails bending the arms while the elbows remain in the same position.

Day four: shoulders

Arnold presses

The Arnold press is one of our favorites, ideal for working out the entire shoulder. To start, sit on a bench with your back supported. Grab a dumbbell in each hand, then lift them to shoulder-height while rotating the arms. The palms of your hands should end up facing out, forming a right angle.


This is another great exercise for strengthening the shoulder muscles. The name itself describes the movement that you need to perform. Push yourself by lifting your arms back, with the elbows at a right angle.

Woman doing shoulder exercises

Lateral raises with dumbbells

Conclude your shoulder routine with this exercise using dumbbells or pulleys, working out each arm individually. To start, grab a weight and try to lift the arm to shoulder-height. Once you’ve formed a right angle with the shoulder, hold it briefly. Then, lower your arm to complete the repetition.

Finally, don’t forget that this is just a single weekly muscle workout plan. However, you can sustain the same routine for months at a time and get excellent results. We’re confident that with a little motivation and discipline, you’ll accomplish your goals!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.