If you follow your diet and workout plan properly in the long run, you’re gonna get the result. But most people are just not familiar with things like exactly what workouts to do or exactly what things to eat in order to build good muscles and gain weight. In this article, we’re going to tell you about all those things in detail.
Get Yourself Habitual
When you first join a gym or make up your mind about working out at home, your starting point should be to give your body at least a week to get habitual to workout. Jumping straight to the heavy workout can cause injuries. You should follow the following workout plan in your first week.
Note – perform all the exercises of the first week with lightweight
- Day 1, 3 and 5
Wide-Grip Lat Pulldowns – 2 sets of 10 reps
Biceps Curls – 2 sets of 8 to 10 reps
Squats – 2 sets of 6 to 8 reps
- Day 2, 4 and 6
Font Dumbbell Raises – 2 sets of 10 reps
Side Dumbbell Raises – 2 sets of 10 reps
Seated One-Arm Overhead Extension – 2 sets of 10 reps
IIncline Dumbbells Press – 2 sets of 6 to 8 reps
The Workout Plan
Once the first week is over and your body has become comfortable with weights, then it’s time to move to the actual workout.
Note- All the workouts that have no sets and reps mentioned in front of them, need to be done in 3 sets of 6 to 10 reps. You need to gradually increase the weight you lift as you get comfortable with a certain weight.
- Day 1 and 4
- Back-
Wide grip lat pulldown
One-arm dumbbell row
Incline bench dumbbell row
Seated row
- Biceps-
Barbell bicep curl
Incline dumbbell bicep curl
Standing hammer curl
- Wrists-
Wrist curls
Reverse wrist curls
- Day 2 and 5
- Chest-
Incline dumbbell press
Flat dumbbell press
Decline dumbbell press
Pec deck fly
- Shoulders-
Front dumbbell raises
Side dumbbell raises
Dumbbell shoulder raises
Incline dumbbell rear lateral raises
- Triceps-
Seated one arm overhead extension
Dumbbell seated overhead extension
Tricep cable pushdown
Reverse grip tricep cable pushdown
- Day 3 and 6
- Thighs-
Cycling (at full pace) – 6 to 10 minutes
Free squats – 2 sets of 10 raps
Weighted Squats
Quad curls
Hamstring curls
- Calves-
Calf raises
Calf raise (with heels pointing outside)
Calf raise (with heels pointing inside)
The Diet Plan To Gain Weight
- Breakfast – 6 or 7 AM
8 tablespoons of Oats
1 medium Banana
1 handful whole Nuts
250 ml Milk
1 scoop Whey Protein
- Snacks -9 AM
250 ml Milk
1 scoop Whey Protein
1 medium Banana
3 Strawberries
- Lunch – 1 PM
2 slices of Whole Wheat Bread
6 slices of Tomatoes
Half Avocado
4 large eggs
- Snacks – 4 PM
250 ml Milk
1 scoop Whey Protein
1 medium Banana
1 cup of Oatmeal
1 tablespoon Peanut Butter
- Dinner – 8 PM
2 cups of Whole Wheat Pasta or Brown Rice
300 g Chicken or beef or fish (whatever you prefer)
150 g vegetables (Broccoli or Spinach)
- Snack – 9:30 or10 PM
250 ml Milk
2 Fruits
A handful mix Nuts
1 scoop Whey Protein
Conclusion
Follow the above-mentioned workouts and diet on a regular basis and you’re surely gonna see some results within 2 months. Just keep going and stay consistent. One last thing to mention here is you should get a full sleep in order to allow your body to recover from the tiredness of the workout. Let us know if you liked this diet and workout plan.
