Effective muscle building workouts share three things: compound movements that hit multiple muscle groups, enough volume to stimulate growth, and progressive overload over time. Here are the programs that deliver.
Building muscle requires the right training stimulus, nutrition, and consistency.
The 3 Rules of Muscle Building
- Progressive overload. Add weight, reps, or sets over time. Your muscles only grow if the demand exceeds what they're used to.
- Sufficient volume. 10-20 hard sets per muscle group per week. More isn't better past 20 sets — recovery becomes the bottleneck.
- Adequate nutrition. A slight calorie surplus (200-400 cal/day) plus 0.8-1 g/lb of protein provides the building blocks.
Program 1: Upper/Lower Split (4 days/week)
Best for intermediates who want muscle growth with manageable gym time. Each muscle hit 2x/week.
Upper Day A
| Exercise | Sets x Reps | Target |
|---|---|---|
| Barbell Bench Press | 4 x 6-8 | Chest |
| Barbell Rows | 4 x 6-8 | Back |
| Overhead Press | 3 x 8-10 | Shoulders |
| Lat Pulldown | 3 x 10-12 | Lats |
| Lateral Raises | 3 x 12-15 | Side delts |
| Curls / Tricep Pushdowns | 2 x 12-15 each | Arms |
Lower Day A
| Exercise | Sets x Reps | Target |
|---|---|---|
| Barbell Squat | 4 x 6-8 | Quads, glutes |
| Romanian Deadlift | 3 x 8-10 | Hamstrings, glutes |
| Leg Press | 3 x 10-12 | Quads |
| Leg Curl | 3 x 10-12 | Hamstrings |
| Calf Raises | 4 x 12-15 | Calves |
Upper B and Lower B follow the same pattern but swap exercises: DB bench for barbell bench, pull-ups for pulldown, front squat for back squat, etc.
Program 2: PPL (6 days/week)
For the committed lifter who wants maximum growth. See our full Push Pull Legs guide for the complete program.
Program 3: Full Body (3 days/week)
Best for beginners or people with limited gym time. Hits everything 3x/week with moderate volume per session.
| Exercise | Sets x Reps | Target |
|---|---|---|
| Squat or Leg Press | 3 x 8-10 | Quads, glutes |
| Bench Press or DB Press | 3 x 8-10 | Chest, triceps |
| Rows or Pull-Ups | 3 x 8-10 | Back, biceps |
| RDL or Leg Curl | 3 x 10-12 | Hamstrings |
| Overhead Press or Lateral Raise | 3 x 10-12 | Shoulders |
| Curls + Tricep Work | 2 x 12-15 each | Arms |
Which Program Should You Choose?
| Experience | Days Available | Best Program |
|---|---|---|
| Beginner (0-12 months) | 3 | Full Body 3x/week |
| Intermediate (1-3 years) | 4 | Upper/Lower Split |
| Intermediate-Advanced (2+ years) | 5-6 | Push Pull Legs |
Progressive Overload Methods
- Add weight. The simplest form. Add 5 lbs upper body / 10 lbs lower body when you hit the top of your rep range on all sets.
- Add reps. Stay at the same weight but get more reps each week (e.g., 8/8/8 → 9/9/9 → 10/10/10 → add weight).
- Add sets. Go from 3 sets to 4 sets. Use this when you've been plateaued for a few weeks.
- Slow the tempo. A 3-second eccentric (lowering phase) increases time under tension without adding load.
Frequently Asked Questions
How long does it take to build noticeable muscle?
With consistent training and proper nutrition, most people notice visible changes in 8-12 weeks. Beginners can gain 1-2 lbs of muscle per month; intermediates, 0.5-1 lb per month.
Do I need a calorie surplus to build muscle?
Beginners and detrained individuals can build muscle in a slight deficit. Intermediate and advanced lifters generally need a surplus of 200-400 cal/day for optimal muscle growth.
How many sets per muscle per week?
10-20 hard sets per muscle group per week is the research-backed range. Start at 10, increase to 15-20 as you adapt. More than 20 usually exceeds recovery capacity for natural lifters.
Rest between sets?
2-3 minutes for compound lifts (squat, bench, deadlift). 1-2 minutes for isolation exercises. Longer rest = more weight lifted = more stimulus. Don't rush.
Build Muscle With AMUNIX
AMUNIX tracks your sets, reps, and weight session-to-session — showing you exactly when you're progressing and when it's time to push harder.
Related Articles
Always warm up before lifting. Consult a qualified trainer if you're unsure about exercise form.