Muscle Gain Workout Plan for Beginners (4-Week Split)

Dr. Narendra Babu -

A beginner-friendly muscle gain workout plan should train each muscle group 2x weekly using compound lifts, moderate volume (10–15 sets per muscle/week), and progressive overload. Aim for 6–12 reps per set with 60–120 seconds rest. Pair this with a calorie surplus and 1.6–2.2g protein/kg daily. Creatine monohydrate at 3–5g daily supports strength output and recovery. Track lifts weekly and increase weight or reps gradually for consistent growth.

How This Muscle Gain Workout Plan Works

This muscle gain workout plan focuses on:

  • Compound movements (squats, presses, rows)
  • Moderate weekly volume
  • Gradual load progression
  • Adequate recovery between sessions

Beginners grow fastest when they:

  1. Train 4 days per week
  2. Keep reps controlled
  3. Add small weight increases weekly

Strength progression drives hypertrophy. For calorie and macro structure, follow a proper diet plan alongside this program.

Diet Plan for Muscle Gain: Indian Guide
Science-backed diet plan for muscle gain with Indian foods, gym meal timing & recovery support. Build lean muscle smarter. Read now.
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4-Week Muscle Gain Workout Plan

Weekly Split (Beginner Friendly)

Day 1 – Upper Body (Push Focus)
Day 2 – Lower Body
Day 3 – Rest
Day 4 – Upper Body (Pull Focus)
Day 5 – Full Body / Accessory
Weekend – Rest or light mobility

Day 1 – Push (Chest, Shoulders, Triceps)

  • Barbell Bench Press – 4×8
  • Overhead Shoulder Press – 3×10
  • Incline Dumbbell Press – 3×10
  • Tricep Pushdowns – 3×12

Focus: Controlled tempo + full range of motion.

Day 2 – Lower Body

  • Barbell Squats – 4×8
  • Romanian Deadlifts – 3×10
  • Walking Lunges – 3×12
  • Calf Raises – 3×15

Lower body training increases overall anabolic response and supports total muscle gain.

Day 3 - Rest

Day 4 – Pull (Back & Biceps)

  • Deadlifts – 3×5
  • Lat Pulldowns / Pull-ups – 3×8
  • Seated Rows – 3×10
  • Dumbbell Curls – 3×12

Progress by adding 2.5–5kg once reps feel manageable.

Day 5 – Full Body / Accessory

  • Leg Press – 3×10
  • Dumbbell Chest Press – 3×10
  • Lateral Raises – 3×12
  • Core Work – 10–15 mins

This session adds extra weekly volume without excessive fatigue.

How to Progress Weekly

A best workout plan for muscle gain includes measurable progression.

Week 1: Learn form
Week 2: Add 2.5kg where possible
Week 3: Increase reps within range
Week 4: Slight load increase again

If you stall:

  • Improve sleep
  • Increase calories slightly
  • Review protein intake

How to Gain Muscle at Home (If You Can't Access Gym)

If gym access isn’t possible, here’s how to gain muscle at home:

  • Push-ups (weighted backpack if needed)
  • Bulgarian split squats
  • Resistance band rows
  • Pike push-ups
  • Slow tempo training

Reps may go higher (10–15 range), but progression still applies. Increase resistance gradually.

Diet Plan for Muscle Gain: Indian Guide
Science-backed diet plan for muscle gain with Indian foods, gym meal timing & recovery support. Build lean muscle smarter. Read now.
Man Matters BlogDr. Prateek Phaldesai

Where Creatine Fits in a Workout Plan

Creatine monohydrate supports repeated high-intensity efforts by improving ATP regeneration.

Typical protocol:

  • 3–5g daily
  • Taken consistently (timing flexible)
  • No mandatory loading for most individuals

Man Matters Creatine Powder offers monohydrate dosing per serving for flexible mixing. For convenience, Man Matters Creatine Gummies provide pre-measured servings without the need for water or shaker bottles.

Consistency matters more than timing.

Recovery Guidelines for Muscle Growth

Training breaks muscle fibers down. Growth happens during recovery.

Prioritize:

  • 7–8 hours sleep
  • Hydration (3–4L daily)
  • Adequate carbs post-workout
  • Rest days between heavy sessions

Some individuals include Shilajit as part of their daily routine for muscle recovery support when paired with resistance training. Man Matters Shilajit Gummies provide standardized extract dosing in an easy format.

Always evaluate ingredient clarity and recommended serving sizes before supplementation.

Common Beginner Mistakes

  • Training every day without rest
  • Copying advanced bodybuilder splits
  • Ignoring progressive overload
  • Under-eating
  • Switching programs too quickly

A structured muscle gain workout plan works best when followed for at least 4–6 weeks.

Weekly Checklist

✔ Train 4 days
✔ 10–15 sets per muscle weekly
✔ 6–12 rep range
✔ Add weight or reps weekly
✔ Maintain calorie surplus
✔ 3–5g creatine daily

Follow this for 4 weeks before adjusting volume.

Diet Plan for Muscle Gain: Indian Guide
Science-backed diet plan for muscle gain with Indian foods, gym meal timing & recovery support. Build lean muscle smarter. Read now.
Man Matters BlogDr. Prateek Phaldesai

Final Takeaway

This beginner muscle gain workout plan balances:

  • Compound lifts
  • Measured progression
  • Recovery
  • Nutrition alignment

Muscle growth becomes predictable when training stimulus, calories, and recovery stay consistent.