What is the muscle-building training plan in the gym?

Every day many people go to the gym to train, but different people have different pursuits. For example, some people go to the gym to lose weight, while some people train hard mainly to strengthen their body muscles. Obviously, the two different training purposes, training plans and methods are different. If you are sure you want to grow muscles, you can arrange a training plan according to the following methods.

First, Monday training schedule: chest + back

Action 1: Flat Barbell Bench Press

Number of sets/reps: 4*12-15RM

Action 2: Seated chest press

Number of sets/repeats: 3*15-20RM

Action 3: Flat dumbbell bench press

Number of sets/repeats: 4 sets*12-15RM

Action 4: T-bar high pull-down

Number of sets/repeats: 4 sets*12-15RM

Action 5: Seated rowing machine

Number of sets/repetitions: 4 sets*15-20RM

Second, Wednesday training schedule: Shoulders + Arms

Action 1: Seated dumbbell shoulder press

Number of sets/reps: 4*12-15RM

Action 2: Upright dumbbell lateral raise

Number of sets/reps: 4*15-20RM

Action 3: Upright Barbell Curl

Number of sets/reps: 4*12-15RM

Action 4: Supine barbell arm extension

Number of sets/reps: 4*15-20RM

Third, Friday training schedule: Legs

Action 1: Barbell Squat

Number of sets/reps: 4*12-15RM

Action 2: Seated leg flexion and extension

Number of sets/reps: 4*12-15RM

Action 3: Seated leg raise

Number of sets/reps: 4*12-15RM

Action 4: Weighted dumbbell lunge

Number of sets/repeats: 3*12-15RM

Fourth, gym fitness plan summary:

1. This gym fitness plan is more suitable for friends who have just started to go to the gym to exercise. You can use this plan to train for 2 months, and then change the training plan or practice movements according to your own training level.

2. After each strength training, it is recommended that the practitioner add about 10 minutes of abdominal muscle training. The exercises can be sit-ups, seated leg raises, supine leg raises, plank support, etc.

3. Plans are dead, people are alive. During the training process, practitioners should choose and adjust daily training content according to their own situation.

4. I hope this gym fitness plan is helpful to you, and we can communicate and discuss fitness issues with each other.