Weight Gain Workout Plan Simple and Effective 2023

DAY 1: Upper Body

1. Warm-up

   • Engage in light cardio for 5-10 minutes to prepare your muscles.

2. Dumbbell Bench Press

   • Perform 3 sets of 8-10 reps.
   • Lie on a bench with dumbbells in hand, lower them towards your chest, then press them back up.

3. Bent-Over Rows

   • Perform 3 sets of 8-10 reps.
   • Hold dumbbells, hinge at the hips, and pull them towards your torso, squeezing your back muscles.

4. Overhead Press

   • Perform 3 sets of 8-10 reps.
   • Stand with dumbbells at shoulder height, press them overhead, then lower back down.

5. Dumbbell Bicep Curls

   • Perform 3 sets of 10-12 reps.
   • Hold dumbbells with palms facing up, curl them towards your shoulders, then lower back down.

6. Tricep Dips

   • Perform 3 sets of 10-12 reps.
   • Use parallel bars or a stable surface, lower your body by bending your elbows, then push back up.

DAY 2: Lower Body

1. Warm-up

   • Engage in light cardio for 5-10 minutes.

2. Goblet Squats

   • Perform 3 sets of 8-10 reps.
   • Hold a dumbbell or kettlebell at chest level, squat down, then return to standing.

3. Dumbbell Lunges

   • Perform 3 sets of 8-10 reps.
   • Step forward or backward into a lunge position, lowering your back knee towards the ground, then return to standing.

4. Romanian Deadlifts

   • Perform 3 sets of 8-10 reps.
   • Hold dumbbells or a barbell in front of your thighs, hinge at the hips while keeping your back straight, then return to standing.

5. Calf Raises

   • Perform 3 sets of 10-12 reps.
   • Stand with feet shoulder-width apart, raise onto your toes, then lower back down.

6. Plank

   • Hold for 30-60 seconds.

DAY 3: Push

1. Warm-up

   • Engage in light cardio for 5-10 minutes.

2. Push-Ups

   • Perform 3 sets of 8-10 reps.
   • Start in a plank position, lower your body until your chest nearly touches the ground, then push back up.

3. Dumbbell Shoulder Press

   • Perform 3 sets of 8-10 reps.
   • Sit or stand with dumbbells at shoulder height, press them overhead, then lower back down.

4. Dumbbell Flyes

   • Perform 3 sets of 8-10 reps.
   • Lie on a bench with dumbbells in hand, lower them out to the sides, then bring them back together over your chest.

5. Tricep Pushdowns

   • Perform 3 sets of 10-12 reps.
   • Use a cable machine or resistance band, extend your arms downward, then return to starting position.

6. Russian Twists

   • Perform 3 sets of 10-12 reps.
   • Sit on the floor, lean back slightly, and rotate your torso from side to side while holding a weight or keeping hands clasped together.

DAY 4: Pull

1. Warm-up

   • Engage in light cardio for 5-10 minutes.

2. Pull-Ups

   • Perform 3 sets of 8-10 reps.
   • Hang from a pull-up bar, pull your body up until your chin clears the bar, then lower yourself back down.

3. Hammer Curls

   • Perform 3 sets of 8-10 reps.
   • Hold dumbbells with palms facing inwards, curl them towards your shoulders, then lower back down.

4. Rear Delt Flyes

   • Perform 3 sets of 8-10 reps.
   • Hold dumbbells, bend at the waist, and lift weights out to the sides, squeezing shoulder blades together.

5. Bicycle Crunches

   • Perform 3 sets of 10-12 reps.
   • Lie on your back, bring opposite elbow towards opposite knee in a cycling motion.

6. Dumbbell Rows

   • Perform 3 sets of 10-12 reps.
   • Hold dumbbells, hinge at the hips, and pull them towards your torso, squeezing your back muscles.