This Workout Will Build Muscle and Size in 50 Days
If hitting the gym on the regular isn’t resulting in the swelling silhouette you envisioned, you may not be sending your muscles the right message. Key variables in your training — sets, reps, weight, rest — determine the outcome of your efforts, so it’s important to ensure those factors are aligned towards your goal.
Here, created using a combination of high volume, varying weight, and controlled rest periods, you’ll find a simple and effective muscle-building workout plan, designed to pack mass onto your entire body.
How It Works
Find yourself a bench and grab three sets of dumbbells — that’s all you’ll ever need for any workout in this plan. You want to be able to do no more than 12 reps of a given exercise with your heaviest pair of dumbbells. “Each set of weights should be heavy enough to take you to failure on the last couple of reps,” Isaly says. Rest for 2 minutes between sets and 3 minutes between exercises.
The Workouts
Function: Muscle growth, strength
Modality: Drop sets
Intensity: Medium to high
Level: Intermediate to advanced
Target: Full body Equipment:
Dumbbells, adjustable bench
Workout 1: Chest, Shoulders, Triceps
Workout 2: Back, Biceps, Abs
Workout 3: Legs
Day 1: Chest, Shoulders, and Triceps
Block 1: Chest
Decline Bench Press (12, 10, 8)
Flat Bench Press (12, 10, 8)
Incline Bench Press (12, 10, 8)
Flat Bench Fly (12, 10, 8)
Incline Bench Fly (12, 10, 8)
Block 2: Shoulders
Front Raise (12, 10, 8)
Seated Lateral Raise (12, 10, 8)
Seated Rear Delt Fly (12, 10, 8)
Seated Overhead Press (12, 10, 8)
Block 3: Triceps
Seated Single-Arm Triceps Extension (12, 10, 8)
Skullcrushers (12, 10, 8)
Bodyweight Dips (Until failure)
Day 2: Back, Biceps, and Abs
Block 1: Back
Bent-over Reverse Fly (12, 10, 8)
Single-Arm Dumbbell Row (12, 10, 8)
Wide-Grip Pullups (Until failure)
Supermans (Until failure)
Block 2: Biceps
Incline Bench Bicep Curls (12, 10, 8)
Cross-body Hammer Curls (12, 10, 8)
Block 3: Abs
Russian Dumbbell Twist (15, 15)
Dumbbell Crunch (15, 15)
Dumbbell Toe Touch (15, 15)
Day 3: Legs
Dumbbell Step-Up (12, 10, 8)
Dumbbell Squat (12, 10, 8)
Dumbbell Calf Raise (12, 10, 8)
Dumbbell Stiff-Leg Deadlift (12, 10, 8)
