Strength Plan for Gains

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Simple Exercise Plan for Healthy Weight Gain

If you're looking to build muscle and gain weight, here’s a quick 3-day workout plan focused on strength and compound exercises. Aim to lift heavier weights with lower repetitions, and rest adequately between sets.






Day 1 : Upper body

Begin with squats for 4 sets of 6-8 reps, then move to deadlifts for 3 sets of 6 reps. Follow up with leg press for 3 sets of 10 reps, lunges for 3 sets of 10 reps per leg, and end with calf raises for 4 sets of 12 reps. 

Day 2 : Lower body

Start with barbell rows for 4 sets of 8 reps, followed by overhead press for 3 sets of 8 reps. Continue with leg extensions for 3 sets of 12 reps, hamstring curls for 3 sets of 12 reps, and conclude with a plank hold for 3 sets of 1 minute each.













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