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Workout Plan

If you are looking to build muscle to help create a lean & toned physique, we have got you covered with our Advanced Muscle Building Workout Plan! This plan has been developed to help you stimulate muscle growth and add lean muscle to your physique. So if you want to transform your body, get stronger and become more confident in your own skin, let us guide you through the process of building muscle!

Warming up is a vital part of every workout.

A good warm up will prepare your body & your mind for the workout ahead while reducing the risk of injury, allowing you to workout harder for longer.

We suggest doing 5-10 minutes of light cardio on a treadmill, cross trainer, exercise bike or stairmaster, followed by 5-10 minutes of dynamic stretching before starting each workout.

Dynamic stretches should be kept relevant to the workout you are about to perform. If you are unsure about how to dynamically stretch effectively, watch Episode 6 of IFBB Pro Joseph Mencel's Pro Prep Video Series, where Joseph takes you through his upper and lower body warm-up routines: https://youtu.be/gVHoYV2xXcE

EXERCISE
  • Neutral Grip Incline Press
  • Dumbbell Lateral Raise
  • Machine or Dumbbell Shoulder Press
  • Bench Press
  • Pec Dec Rear Delt Flye
  • Barbell Upright Row
  • One Arm Cable Lateral Raise
  • Rope Cable Face Pull
REPS
  • 15
  • 12
  • 12
  • 10
  • 15
  • 12
  • 15
  • 12
SETS
  • 5
  • 4
  • 4
  • 4
  • 5
  • 4
  • 4
  • 4
EXERCISE
  • Barbell Back Squat
  • Banded Barbell Hip Thrust
  • Leg Press
  • Dumbbell Walking Lunge
  • Cable Glute Kick Back
  • Machine Abduction
  • Dumbbell Goblet Squat
  • Leg Extension
REPS
  • 15
  • 12
  • 12
  • 12 Steps Each Leg
  • 12
  • 15
  • 12
  • 15
SETS
  • 5
  • 4
  • 4
  • 4
  • 4
  • 4
  • 4
  • 5
EXERCISE
  • Barbell Deadlift
  • Wide Grip Lat Pulldown
  • Overhand Wide Grip Cable Row
  • One Arm Bent Over Dumbbell Row
  • Machine High Row
  • Close Grip Pulldown
  • Rope Lat Pullover
REPS
  • 12
  • 12
  • 12
  • 12
  • 12
  • 12
  • 15
SETS
  • 5
  • 5
  • 4
  • 4
  • 4
  • 4
  • 5
EXERCISE
  • Rope Cable Face Pull
  • Arnold Press
  • Single Arm Cable Lateral Raise
  • Seated Dumbbell Biceps Curl
  • Machine Preacher Biceps Curl
  • Barbell Skull Crusher
  • Rope Triceps Push Down
REPS
  • 15
  • 12
  • 15
  • 12
  • 12
  • 12
  • 12
SETS
  • 5
  • 4
  • 4
  • 4
  • 5
  • 4
  • 5
EXERCISE
  • Dumbbell Romanian Deadlift
  • Laying Hamstring Curl
  • Leg Press (Feet High - Hamstring Focus)
  • Weighted Back Extension
  • Seated Hamstring Curl
  • Seated Calf Raise
  • Standing Calf Raise
REPS
  • 15
  • 15
  • 12
  • 12
  • 12
  • 15
  • 15
SETS
  • 5
  • 5
  • 4
  • 4
  • 5
  • 4
  • 4
EXERCISE
  • Low Intensity Steady State Cardio
DURATION
  • 30 Minutes
EXERCISE
  • Barbell Hip Thrust
  • Machine Adduction
  • Machine Abduction
  • Cable Glute Kick Back
  • Dumbbell Bulgarian Split Squat
  • Cable Hip Abduction
  • Single Leg Hip Thrust
REPS
  • 15
  • 15
  • 15
  • 12
  • 12 Each Leg
  • 15
  • 15 Each Leg
SETS
  • 5
  • 4
  • 4
  • 4
  • 4
  • 4
  • 4

Health & Fitness Guide

Working out is only one part of the health & fitness puzzle. The guide below has been created to assist you with your workout techniques, cardio, nutrition, supplementation and how to track your progress to ensure you stay on track. We've also included some workout accessories to help you get the most out of your workouts.

Our Advanced Muscle Building Workout Plan utilises a range of different sets and repetitions designed to help encourage muscle growth. The majority of the exercises are performed for 10-15 reps per set, with 4-5 sets per exercise. It is important to keep a good pace in between sets, while also ensuring you rest long enough to catch your breath.

We therefore recommend resting for 60-90 seconds between each set.

If you want to increase the intensity of your workouts you can add a variety of different workout intensifying techniques. You can find a full list here: Workout Techniques

There is no doubt that cardio is seen as the devil when it comes to building muscle, however we believe it is necessary to sculpt your ideal physique. Not only is a combination of weight training and cardio great for keeping body fat in check, but it is also essential to help maintain a healthy cardiovascular system.

Therefore we have incorporated 1 x 30 minute low intensity steady state cardio session into your workout plan. You can perform this cardio on a treadmill, cross trainer, exercise bike, or any other machine you wish. Or you can hop outside and go for a brisk walk. The goal is to keep your heart rate steady at between 55% – 65% of your maximum heart rate for 30 minutes.

You’re training hard in the gym and getting quality sleep for recovery each night, however to build lean muscle, you must also follow a diet which places you in a caloric surplus.

Diet is a huge part of the muscle building process and there is no shortcut around planning your meals and eating sufficient quantities of high quality food when trying to build a strong and toned physique.

For muscle growth, we recommend consuming at least 5 moderately sized meals per day containing lean sources of protein, lots of nutrient rich carbohydrates and healthy fats.

And we’ve got another free plan to help you out – our Free Nutrition Plan.

Give it a go here: Free Nutrition Plan

Your workout plan is sorted. Your nutrition plan is sorted. All you need now are the supplements that are going to help you achieve your muscle building goal.

We’ve got you! Our Free Supplement Plan is ready and waiting.

Give it a go here: Free Supplement Plan

Tracking your progress is super important when it comes to making sure you stay on track with your health & fitness goals.

From a workout perspective, we recommend recording the weight you are lifting for each set and the number of reps achieved during each workout. Ideally, you want to see these numbers increase on a weekly basis. You can download a printable workout diary by clicking here.

From a body composition perspective, we recommend recording your body weight and your waist measurement at the start of every week. Ideally you want to see your body weight climb slowly every week, while your waist measurement should stay consistent.

You may also want to measure your chest & back, your arms, your upper legs and your calves to see how they are growing from week to week.

Whether it’s an elbow or knee sleeve to help keep your joints warm, a pair of lifting straps to help you lift heavier, or an exercise intensifying accessory like an arm blaster or a back training grip, we’ve got the workout accessories you’ve been searching for. See them all down below.

  • TMJ Apparel Barbell Pad
    TMJ Apparel Barbell Pad
    $39.95
  • TMJ Apparel Pro Wrist Wraps
    TMJ Apparel Pro Wrist Wraps
    $39.95
  • TMJ Apparel Pro Figure 6 Lifting Straps
    TMJ Apparel Pro Figure 6 Lifting Straps
    $39.95
  • TMJ Apparel Hip Circle
    TMJ Apparel Hip Circle
    $49.95
  • TMJ Apparel Legend Lifting Belt
    TMJ Apparel Legend Lifting Belt
    $119.95
  • TMJ Apparel Matrix Knee Sleeves
    TMJ Apparel Matrix Knee Sleeves
    $59.95
  • TMJ Apparel Matrix Elbow Sleeves
    TMJ Apparel Matrix Elbow Sleeves
    $59.95
  • TMJ Apparel TMJorade Towel
    TMJ Apparel TMJorade Towel
    $29.95
  • TMJ Apparel Dip Belt
    TMJ Apparel Dip Belt
    $69.95
  • MassiveJoes Body Tape Measure
    MassiveJoes Body Tape Measure
    $9.95
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