Building lean muscle is one of the most common goals in the gym for good reason. It not only improves your physique but also boosts your metabolism, strengthens joints, and increases overall energy levels. Whether you’re looking to tone up, improve body composition, or just feel stronger, adding lean muscle is a smart path to follow.
And the best part? You don’t need fancy routines or extreme measures. A solid, consistent workout plan can deliver real results especially when it’s designed with structure and purpose, like this 6-week muscle-building split.
This workout follows a 4-day split routine, designed specifically to increase hypertrophy (aka muscle growth). Each training day targets different muscle groups. That gives your body time to rest and rebuild stronger between sessions.
The structure focuses on:
- 8–12 reps per set, which is ideal for hypertrophy
- 3–5 sets of each exercise
- A 2/0/2 tempo to keep muscles under tension longer
- Short rest periods (30–60 seconds) to keep intensity high
This combo pushes your muscles just hard enough without overtraining, helping you pack on lean muscle week after week.
How Is the Program Structured?
You’ll train four days per week, splitting workouts into the following:
- Day 1: Legs
- Day 2: Chest & Biceps
- Day 3: Back
- Day 4: Shoulders & Triceps
Each session lasts 30–45 minutes, making it manageable even with a busy schedule. You’ll need access to dumbbells, barbells, machines, cables, and bodyweight stations.
What’s the Full Workout Plan?
Let’s break it down by day:
Day 1: Legs – Why Are Strong Legs So Important?
Your legs are the base of your body. Building strength and muscle here improves athletic performance and daily movement.
- Barbell Squat – 4 sets of 10 reps
- And – 3 sets of 12 reps
- Stiff-Leg Deadlift – 4 sets of 10 reps (targets hamstrings)
- Leg Curl Machine – 3 sets of 12 reps
- Dumbbell Lunges – 3 sets of 8 reps per leg
- Leg Press Calf Raise – 3 sets of 12 reps
- Seated Calf Raise – 3 sets of 12 reps
Keep the tempo slow and controlled. Focus on muscle activation and don’t rush through the movements.
Day 2: Chest & Biceps – How Do Push and Pull Muscles Work Together?
Pairing chest (push) with biceps (pull) keeps volume manageable and allows you to fully train each without fatigue overlap.
- Barbell Ben – 4 sets of 10 reps
- Incline Bench Press – 3 sets of 12 reps
- Cable Crossover – 3 sets of 12 reps
- Ha – 3 sets of 8 reps
- Barbell Curl – 4 sets of 10 reps
- Rope Hammer Curl (Cable) – 3 sets of 12 reps
- Preacher Curl (Machine or Barbell) – 3 sets of 10 reps
Squeeze at the top of every curl and keep elbows locked in place to isolate the biceps.
Day 3: Back – What’s the Secret to a Strong Posterior Chain?
A strong back supports your entire frame. This session focuses on vertical and horizontal pulling for complete development.
- Barbell Deadlift – 4 sets of 10 reps
- Barbell Row – 3 sets of 12 reps
- Years – 5 sets of 8 reps
- Cable Row (Seated) – 3 sets of 12 reps
- Pull-Ups (Assisted if needed) – 3 sets of 10 reps
- H – 3 sets of 12 reps (focus on controlled lower back engagement)
Don’t yank weights. Pull with your back, not your arms, and feel every rep.
Day 4: Shoulders & Triceps – How Do You Build a Balanced Upper Body?
Shoulders add width, while triceps give your arms that “finished” look. This day hits both hard.
- Seated Military Press (Barbell or Dumbbell)– 4 with
- Lateral Raise – 3 sets of 12 reps
- Front Raise – 3 sets of 12 reps
- Reverse Pec Deck (Rear Delts) – 3 sets of 12 reps
- Beard – 4 sets of 12 reps
- Dips (Assisted if needed) – 4 sets of 10 reps
- Seated French Press (Overhead Triceps Extension) – 3 sets of 12 reps
Keep the form clean. Don’t swing weights—slow and steady reps win here.
What Supplements Can Support This Plan?
You don’t need supplements to build muscle, but a few can help speed up recovery and improve performance:
- Whey Protein – For quick post-workout recovery
- Creatine Monohydrate – Helps increase strength and endurance
- Mass Gainer (optional) – Useful if you struggle to eat enough calories
Just remember: real food comes first. Supplements are meant to add to your diet, not replace it.
How Should You Track Progress?
Use a journal or app to track your sets, reps, and weights. If you’re doing the same weights every week, you’re not growing. Try to increase weight, reps, or improve form every 1–2 weeks.
You can also take weekly progress photos and note energy levels, sleep quality, and soreness.
Is This Program Suitable for Beginners?
This plan is best for intermediate lifters who have some gym experience. If you’re brand new, consider starting with a full-body plan 3 days per week before jumping into splits.
Final Result:
Building lean muscle doesn’t have to be complicated. With the right plan, like this 6-week split, you can make serious progress by staying consistent and focused. Stick to proper form, keep rest times short, and challenge yourself each week. Fuel your body with good nutrition, hydrate well, and get enough sleep. Over time, the results will show not just in how you look, but in how strong and confident you feel. Trust the process and give it your best shot.
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