6 week training plan for muscle building & mass!

Do you dream of a stronger and more muscular body? Do you want to gain more mass and achieve your fitness goals? A well-thought-out training plan is the key to building muscle and increasing your physical strength. In this article we present you a comprehensive 6-week training plan that will help you strengthen your muscles and build mass.

Week 1-2: Laying the foundations

In the first two weeks we focus on laying the foundations and preparing the body for more intense training.

Training plan:

• Monday: Full Body Workout - Exercises: Squats, Deadlifts, Bench Press, Rowing
• Closed on Tuesdays
• Wednesday: Full body workout - exercises: pull-ups, shoulder presses, leg presses, planks
• Thursday: rest day
• Friday: Full body workout - exercises: barbell curls, triceps presses, Russian twists
• Saturday: rest day
• Closed Sundays

Training tips:

• Make sure you use the correct form when doing the exercises.
• Start with lighter weights to avoid injury.
• Perform 3 sets of 10-12 reps each.

Week 3-4: Intensification

Over the next two weeks we will increase the intensity and training volume.

Training plan:

• Monday: Upper body training - exercises: bench press, pull-ups, shoulder presses, triceps presses
• Tuesday: Lower Body Workout - Exercises: Squats, Leg Press, Lunges, Calf Raises
• Closed on Wednesdays
• Thursday: Full Body Workout - Exercises: Deadlifts, Barbell Curls, Planks, Russian Twists
• Friday: Upper body training - exercises: bench press, pull-ups, shoulder presses, triceps presses
• Saturday: Lower Body Workout - Exercises: Squats, Leg Press, Lunges, Calf Raises
• Closed Sundays

Training tips:

• Gradually increase the weights, but maintain proper form.
• Perform 4 sets of 8-10 reps each.

Week 5-6: Maximum growth

In the last two weeks we focus on maximum muscle growth and increasing strength.

Training plan:

• Monday: Upper body training - exercises: bench press, pull-ups, shoulder presses, triceps presses
• Tuesday: Lower Body Workout - Exercises: Squats, Leg Press, Lunges, Calf Raises
• Closed on Wednesdays
• Thursday: Full Body Workout - Exercises: Deadlifts, Barbell Curls, Planks, Russian Twists
• Friday: Upper body training - exercises: bench press, pull-ups, shoulder presses, triceps presses
• Saturday: Lower Body Workout - Exercises: Squats, Leg Press, Lunges, Calf Raises
• Closed Sundays

Training tips:

• Increase the weights if you can do so safely.
• Perform 4 sets of 6-8 reps each.

General tips:

1. Nutrition: A balanced diet with enough protein , carbohydrates and healthy fats is crucial for building muscle. Maintain a slight calorie surplus to build mass. In addition, you should also supplement creatine to achieve even greater performance.
   
   
2. Recovery: Enough sleep and recovery are necessary for muscles to regenerate and grow. Plan rest breaks into your training plan. If you don't recover, your risk of injury increases.
   
   
3. Hydration: Drink enough water to keep your body well hydrated and support metabolism. We also recommend the Isotonic Carbloader during training. You also absorb carbohydrates with vitamins and minerals and thus remain more focused and efficient.
   
   
4. Progression: Record your progress and gradually increase weights and intensity to achieve continuous improvement.
   
   
5. Consistency: Stick to your training plan and be patient. Building muscle takes time and commitment.

With this 6-week training plan you will lay the foundation for more muscle building and mass. Remember that every body is different, and you may need to make adjustments to meet your individual goals. If necessary, consult a fitness trainer or sports medicine professional to ensure your training plan fits your needs. Good luck on your journey to a stronger and more muscular body!