Build Muscle Fast Naturally & Gain Strength

Google Sheet Workout Export

By Pierre Dante

Experience Beginner (1-2 years)
Time 19 minutes/day | 3 days/week | 2 weeks
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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40%

This tried and tested workout is designed to help you get stronger and gain muscle by progressively increasing the weight in each exercise over the course of months & years. You'll gain strength because of this and this will result in an increase in your muscle mass.


This workout will also help with fat loss since muscle burns more calories to maintain itself and it's an ideal compliment to help improve your running and other sports. All exercises use the barbell and are compound exercises, meaning they work multiple muscles and the barbell helps you lift heaver weights while also helping improve your balance and core.

You'll be increasing the weight you're lifting each workout day (progressive loading), starting with the empty 45lb bar in week 1 for your squat for example and by week 10, if you're able to add 5lb weight each day you workout, you'll be squatting 195lb. If the 45lb bar is too heavy then use a lighter bar to begin with.

Aim to work out 3 times a week for the ideal results and remember to give yourself time to recover. If you fail to lift the weight, stop the exercise for the day and on the next time you do the exercise, reduce the weight to your last successful attempt and start again.

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

Warmup:

For each exercise:

  1. 1 set of 5 reps with the empty 45lb barbell
  2. 1 set of 5 reps 40% max 
  3. 1 set of 5 reps 60% max 
  4. 1 set of 5 reps 80% max 

If the % is less than 45lb then skip it

ExerciseSetsRepsRest
1.Barbell Back Squat
3 sets5 reps90s
2.Barbell Deadlift
1 set5 reps90s
3.Standing Front Barbell Raise Over Head
3 sets5 reps90s
Google Sheet Workout Export

Warmup:For each exercise:

  1. 1 set of 5 reps with the empty 45lb barbell
  2. 1 set of 5 reps 40% max 
  3. 1 set of 5 reps 60% max 
  4. 1 set of 5 reps 80% max 

If the % is less than 45lb then skip it

ExerciseSetsRepsRest
1.Barbell Back Squat
3 sets5 reps90s
2.Barbell Deadlift
1 set5 reps90s
3.Barbell Bench Press
3 sets5 reps90s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
3 sets5 reps90s
2.Barbell Deadlift
1 set5 reps90s
3.Standing Front Barbell Raise Over Head
3 sets5 reps90s

Date Created: 2/10/2019, UTC


Last Updated: 9/12/2020, UTC





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