The Ultimate Weight Training Workout Plan For Weight Gain 2023

DAY 1: Chest and Triceps

1. Inclined Bench Dumbbell Fly and Press

   • Perform 4 sets of 10 reps.
   • Lie on an inclined bench holding dumbbells above chest, lower arms out to the sides in a fly motion, then press them back up.

2. Flat Bench Dumbbell Fly and Press

   • Perform 4 sets of 10 reps.
   • Lie on a flat bench, hold dumbbells above chest, lower arms out to the sides in a fly motion, then press them back up.

3. Dips

   • Perform 4 sets of 10 reps.
   • Use parallel bars or a stable surface, lower your body by bending your elbows, then push back up.

4. Triceps Push-Up

   • Perform 4 sets of 10 reps.
   • Start in a plank position, hands close together, lower body towards the floor while keeping elbows close to the body, then push back up.

5. Single Arm Flys

   • Perform 4 sets of 10 reps per arm.
   • Hold a dumbbell in one hand, extend arm out to the side, then bring it back towards the center, focusing on chest muscles.

DAY 2: Back and Biceps

1. Bent Over Rows

   • Perform 4 sets of 10 reps.
   • Hold dumbbells, hinge at the hips, keeping back straight, then pull elbows towards the ceiling.

2. Seesaw Bent Over Row

   • Perform 4 sets of 10 reps.
   • Hold dumbbells, alternate pulling one elbow up while lowering the other, in a seesaw motion.

3. Landmine Row

   • Perform 4 sets of 10 reps.
   • Use a landmine attachment or place one end of a barbell in a corner, pull the other end towards your body.

4. Regular Biceps Curl

   • Perform 4 sets of 10 reps.
   • Hold dumbbells with palms facing up, curl them towards your shoulders, then lower back down.

5. Hammer Curls

   • Perform 4 sets of 10 reps.
   • Hold dumbbells with palms facing each other, curl them towards your shoulders, then lower back down.

DAY 3: Legs and Shoulders

1. Alternating Lateral Raise

   • Perform 4 sets of 10 reps per arm.
   • Hold dumbbells, raise arms out to the sides, alternating arms.

2. Seated Alternating Arnold Press

   • Perform 4 sets of 10 reps.
   • Sit on a bench, hold dumbbells at shoulder height, press them overhead while rotating palms.

3. Pike Push-Up

   • Perform 4 sets of 10 reps.
   • Start in a downward dog position, lower head towards the floor by bending elbows, then push back up.

4. Squats

   • Perform 4 sets of 10 reps.
   • Stand with feet hip-width apart, lower into a squat position, then return to standing.

5. Sumo Squats

   • Perform 4 sets of 10 reps.
   • Stand with feet wider than shoulder-width apart, toes pointing out, lower into a squat position, then return to standing.

DAY 4: Full Body and Core

1. Thrusters

   • Perform 4 sets of 10 reps.
   • Hold dumbbells at shoulder height, squat down, then explosively press dumbbells overhead as you stand up.

2. Squat into Lunge

   • Perform 4 sets of 10 reps.
   • Start in a standing position, perform a squat, then step back into a lunge, alternating legs.

3. Push-Ups into Side Plank

   • Perform 4 sets of 10 reps.
   • Perform a push-up, then rotate into a side plank, alternating sides.

4. V-Ups

   • Perform 4 sets of 10 reps.
   • Lie on your back, simultaneously lift legs and torso towards each other, forming a V-shape, then lower back down.

5. Plank

   • Hold for at least 30 seconds for 4 sets.
   • Start in a plank position with elbows under shoulders and body in a straight line from head to heels.

6. Russian Twists

   • Perform 4 sets of 10 reps.
   • Sit on the floor, lean back slightly, lift feet off the ground, rotate torso from side to side while holding a weight or keeping hands clasped together.