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Workout Plan

If you are looking to build some muscle and gain some serious size, 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 get bigger, stronger and more confident in your body, 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
  • Barbell Rack Pull
  • Wide Grip Lat Pulldown
  • Overhand Grip Barbell Bent Over Row
  • Close Grip Cable Row
  • Close Grip Lat Pulldown
  • Machine High Row
  • Rope Lat Pullover
REPS
  • 10
  • 12
  • 10
  • 12
  • 12
  • 12
  • 15
SETS
  • 5
  • 4
  • 4
  • 5
  • 4
  • 4
  • 4
EXERCISE
  • Machine Pec Dec Flye
  • Bench Press
  • Incline Dumbbell Press
  • Standing Cable Flye
  • Decline Barbell Press
  • Cable Or Machine Ab Crunch
  • Leg Raise
REPS
  • 12
  • 12
  • 12
  • 12
  • 10
  • 15
  • 15
SETS
  • 4
  • 4
  • 4
  • 4
  • 3
  • 4
  • 4
EXERCISE
  • Barbell Back Squat
  • Seated Leg Extension
  • Leg Press
  • Dumbbell Walking Lunge
  • Machine Abduction
  • Dumbbell Goblet Squat
  • Barbell Hip Thrust
REPS
  • 12
  • 12
  • 12
  • 12 Steps Each Leg
  • 15
  • 12
  • 12
SETS
  • 5
  • 4
  • 5
  • 4
  • 4
  • 4
  • 4
EXERCISE
  • Seated Dumbbell Biceps Curl
  • Machine Preacher Biceps Curl
  • Dumbbell Biceps Hammer Curl
  • Barbell Biceps Curl 21s
  • Triceps Dip
  • Barbell Skull Crusher
  • Rope Triceps Push Down
  • Single Arm Cable Triceps Kick Back
REPS
  • 12
  • 12
  • 12
  • 21
  • 15
  • 12
  • 12
  • 12
SETS
  • 5
  • 4
  • 4
  • 3
  • 5
  • 4
  • 4
  • 3
EXERCISE
  • Low Intensity Steady State Cardio
DURATION
  • 30 Minutes
EXERCISE
  • Pec Dec Rear Delt Flye
  • Seated Dumbbell Shoulder Press
  • Close Grip Barbell Upright Row
  • Seated Dumbbell Lateral Raise
  • Rope Cable Face Pull
  • Seated Dumbbell Front Raise
  • Bent Over Cable Rear Delt Flye
REPS
  • 12
  • 12
  • 12
  • 12
  • 15
  • 12
  • 15
SETS
  • 4
  • 5
  • 4
  • 4
  • 4
  • 4
  • 4
EXERCISE
  • Lying Hamstring Curl
  • Dumbbell Romanian Deadlift
  • Leg Press (Feet High - Hamstring Focus)
  • Leg Press Calf Raise
  • Seated Hamstring Curl
  • Seated Calf Raise
  • Standing Calf Raise
REPS
  • 15
  • 12
  • 15
  • 12
  • 12
  • 12
  • 12
SETS
  • 5
  • 5
  • 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 like a beast 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 large quantities of high quality food when trying to build a strong and muscular 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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