30 Day Muscle Building Workout Plan

Created by Murshid Akram

Administrator of the Thefitnessphantom.com

Article Link - Thefitnessphantom.com/30-day-muscle-building-workout-plan-with-pdf/

Summary
Week 1 – 4 Days workout

Week 2 – 5 Days Workout

Week 3 – 6 Days Workout

Week 4 – 4 Days workout + 29th and 30th day workout

You’ll do a total of 22 days of exercises in a 30-day muscle building workout plan.

The rest interval time between sets: 1 to 3 minutes during weight training and 45 seconds to 1
minute during bodyweight workout.

Weights and reps: Lift as heavyweights as possible so you can’t do more repetitions than required or
mentioned in this plan. And increase the load when you have to do fewer repetitions.

You can also download the 30 Day Muscle Building Workout Plan PDF for future use.

Week 1 – 1st To 7th Day Of 30-Day Bodybuilding Workout Plan

Day 1 – Chest, Triceps, and calves

Exercise Repetitions

Flat Barbell Bench Press 15, 12, 10 and 8

Incline DB Bench Press 12, 10, 8 and 6

Machine Fly 12, 10 and 8

Narrow Push-ups AMRAP x 3

Barbell Skull Crusher/

12, 10, and 8
DB Overhead Extension

Rope Pushdown 12, 10, and 8

Exercise Repetitions

Triceps Kickback 10, 8 and 6

Calf Raises 15, 12, and 10

Day 2 – Quadriceps and Core

Exercise Repetitions

Barbell Squat 15, 12, 10, 8

Dumbbell Lunges 10, 8, 8

Machine Leg Press 15, 12, 10

Leg Extension 15, 12, 10

Reverse Crunches 10 x 2

Sit-ups 10 x 2

Leg Raises 10 x 2

Day 3 – Rest
Day 4 – Back, Biceps, and Wrist
Workout Reps

Pullups/Assisted PU AMRAP x 3

Standard Deadlift 6, 4, 2, 2

Lat Pulldown 15, 12, 10

Seated Rowing 15, 12, 10

Workout Reps

Single-arm DB Rowing 10, 8, 6

Barbell Curl 10, 8, 6

Cable Curl 10, 8, 6

Concentration Curl 10, 8, 6

Wrist Curl 10, 8, 6

Day 5 – Shoulder, Hamstrings, and Glutes

Workout Reps

Barbell Overhead Press 12, 10, 8

Alternate DB Front Raise 10, 8, 6

DB Lateral Raises 10, 8, 6

Barbell Upright Row 10, 8, 6

Shoulder Shrug 12, 10, 8

Barbell Good Morning 10, 8, 6

Hamstring Curl 15, 12, 10

Barbell Hip Thrust 12, 10, 8

Day 6 – Rest
Day 7 – Rest
Day 8 – Chest, Triceps, and calves
Workout Reps

Push-ups AMRAP x 2

Incline Barbell Bench Press 15, 12, 10 and 8

Flat DB Bench Press 12, 10, 8 and 6

DB Pullover 12, 10 and 8

Barbell Skull Crusher AMRAP x 3

Overhead Triceps Extension 12, 10, and 8

Bench Dips 12, 10, and 8

Calf Raises 15, 12, and 10

Day 9 – Quadriceps and Core

Exercise Repetitions

Barbell Squat 15, 12, 10, 8

Machine Leg Press 15, 12, 10

Hack Squat 12, 10, 8

Leg Extension 15, 12, 10

Mountain Climber 20-sec x 2

Standard Plank 60-sec x 2

Side Plank 20-sec x 2

Day 10 – Back, Biceps, and Wrist

Workout Reps

Pullups/Assisted PU AMRAP x 3

Lat Pulldown 15, 12, 10

Barbell Bent Over Row 12, 10, 8

Seated Rowing 15, 12, 10

Face pull 12, 10, 8

Barbell Curl 12, 10, 8

Incline DB Curl 12, 10, 8

Preacher Curl 12, 10, 8

Wrist Curl 10, 8, 6

Day 11 – Shoulder, Hamstrings, and Glutes

Workout Reps

Arnold Press 12, 10, 8

DB Bent-arm Lateral Raises 10, 8, 6

DB Bent Over Lateral Raises 10, 8, 6

Barbell Upright Row 10, 8, 6

Barbell Front Raises 12, 10, 8

Dumbell RDL 10, 8, 6

Hamstring Curl 15, 12, 10

Workout Reps

Weighted Step-up 12, 10, 8

Day 12 – Rest
Day 13 – Chest, Triceps, and calves
Exercise Repetitions

Flat Barbell Bench Press 15, 12, 10, 8

Incline DB Bench Press 12, 10, 8, 8

Machine Fly 12, 10, 8

DB Pullover 10, 8, 6

Bar Dips AMRAP x 3

Single-arm Overhead Extension 12, 10, 8

Lying Cable Triceps Extension 12, 10, 8

Calf Raises 15, 12, and 10

Day 14 – Rest
Day 15 – Quadriceps, Hamstrings, Calves, and Glutes
Exercise Repetitions

Barbell Squat 15, 12, 10

Bulgarian Split Squat 12, 10, 8

Machine Leg Press 12, 12, 10

Exercise Repetitions

Leg Extension 12, 10, 10

Hamstrings Curl 12, 10, 10

Barbell RDL 10, 8, 6

Barbell Hip Thrust 12, 10, 8

Calf Raises 12, 10, 10

Day 16 – Back, Biceps and Core

Workout Reps

Pullups/Assisted PU AMRAP x 3

Standard Deadlift 6, 4, 2, 2

Lat Pulldown 15, 12, 10

Seated Rowing 15, 12, 10

Single-arm DB Rowing 10, 8, 6

Barbell Curl 10, 8, 6

Cable Curl 10, 8, 6

DB Side Bend 10 x 2

Reverse Crunches 10 x 2

Leg Raises 10 x 2

Day 17 – Chest, Shoulder, Triceps

Exercise Repetitions

Flat Barbell Bench Press 15, 12, 10

Incline DB Bench Press 12, 10, 10

Machine Fly 12, 10, 8

Barbell Overhead Press 12, 10, 8

DB Lateral Raises 10, 10, 8

Seated Bent-Over Rear Delt Raise 10, 10, 8

Barbell Skull Crusher 12, 10, 8

Rope Pushdown 12, 10, 8

Day 18 – Quadriceps, Hamstrings, Calves, and Glutes

Exercise Repetitions

Barbell Squat 15, 12, 10

DB Sumo Squat 12, 10, 8

Hack Squat 12, 12, 10

Hamstrings Curl 12, 10, 10

Barbell Good Morning 12, 10, 10

Barbell RDL 10, 8, 6

Barbell Hip Thrust 12, 10, 8

Calf Raises 12, 10, 10

Day 19 – Back, Biceps and Wrist and Core
Workout Reps

Pullups/Assisted PU AMRAP x 3

Lat Pulldown 12, 10, 8

T Rowing 12, 10, 8

Seated Rowing 12, 10, 8

Facepull 10, 8, 8

Barbell Curl 12, 10, 8

DB Alternative Curl 10, 8, 6

Wrist Curl 12, 10, 8

Hanging Knee Raise 10 x 2

Plank 60-sec

Day 20 – Chest, Shoulder, Triceps

Exercise Repetitions

Flat Barbell Bench Press 15, 12, 10

Incline DB Bench Press 12, 10, 10

Incline Cable Fly 12, 10, 8

Barbell Overhead Press 12, 10, 8

Seated Bent-Over Rear Delt Raise 10, 10, 8

Exercise Repetitions

Barbell Upright Row 10, 10, 8

Single-arm Overhead Extension 12, 10, 8

Rope Pushdown 12, 10, 8

Day 21 – Rest
Day 22 – Quadriceps, Hamstrings, Calves, and Glutes
Exercise Repetitions

Barbell Squat 15, 12, 10

DB Lunges 10, 10, 8

Machine Leg Press 12, 12, 10

Good Morning 10, 8, 6

Hamstrings Curl 12, 10, 10

Weighted Step up 10, 8, 6

Barbell Hip Thrust 12, 10, 8

Calf Raises 12, 10, 10

Day 23 – Back, Biceps and Core

Workout Reps

Pullups/Assisted PU AMRAP x 3

Standard Deadlift 6, 4, 2, 1
Workout Reps

V Grip Pulldown 12, 10, 8

Seated Rowing 12, 10, 8

Kneeling One-arm Row 10, 8, 8

Cable Curl 12, 10, 8

DB Alternative Curl 10, 8, 6

Leg Raises 10 x 1

Heel touching crunches 20 x 1

Plank 60-sec

Side plank 30-sec

Day 24 – Chest, Shoulder, Triceps

Exercise Repetitions

Flat Barbell Bench Press 12, 10, 10

Incline DB Bench Press 12, 10, 10

Incline Cable Fly 12, 10, 8

Arnold Press 10, 10, 8

Seated Bent-Over Delt Raise 10, 8, 6

Shoulder Shrug 12, 10, 8

Rope Pushdown 12, 10, 8

Exercise Repetitions

Bench Dips 12, 10, 8

Day 25 – Rest
Day 26 – Quadriceps, Hamstrings, Calves, and Glutes
Exercise Repetitions

Barbell Jammer 12, 10, 8

Leg Press 12, 10, 8

Leg Extension 12, 10, 8

Leg Curl 12, 10, 8

Romanian Deadlift 10, 8, 6

Weighted Glute Bridge 12, 10, 8

Calf Raises 12, 10, 8

Day 27 – Shoulder and Core

Workout Reps

Barbell Overhead Press 12, 10, 8

Alternate DB Front Raise 10, 8, 6

DB Lateral Raises 10, 8, 6

Bent Over Rear Delt Raise 10, 8, 6

Barbell Upright Row 10, 8, 6

Workout Reps

Shoulder Shrug 12, 10, 8

DB Side Bend 10 x 2

Mountain Climber 30-sec

Plank 60-sec

Side Plank 30-sec

Day 28 – Rest
Day 29 – Back, Biceps, and Wrist
Workout Reps

Pullups/Assisted PU AMRAP x 3

Lat Pulldown 15, 12, 10

Barbell Bent Over Row 12, 10, 8

Seated Rowing 15, 12, 10

Face pull 12, 10, 8

Barbell Curl 12, 10, 8

Incline DB Curl 12, 10, 8

Preacher Curl 12, 10, 8

Wrist Curl 10, 8, 6

Day 30 – Chest, and Triceps

 Exercise Repetitions

Flat Barbell Bench Press 15, 12, 10, 8

Incline DB Bench Press 12, 10, 8, 8

Machine Fly 12, 10, 8

DB Pullover 10, 8, 6

Bar Dips AMRAP x 3

Narrow Grip Bench Press 12, 10, 8

Barbell Skull Crusher 12, 10, 8

Bench Dip 15, 12, and 10

if you want to know how to perform the exercises mentioned in the above workout program, you
can save the following articles.

 Best Chest And Shoulder Workout To Build Muscle

 The Best Back Workouts For Mass (17 Exercises)

 The Best Upper Body Dumbbell Workout

 Beginner Upper Body Workout (An Ultimate Guide)

 Best Glute And Hamstring Workout

 Dumbbell Leg Exercises

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