Muscle Building Plan Day Workout Monday Leg Day - When designing a weight program, complete the exercises that use large muscle groups first and include accessory exercises near the end. To build muscle, work in the 8-15 rep range. * 4 sets of 8 reps deadlifts - Full body exercise. Focuses on glutes, hamstrings, and lower back. Because deadlifts use so many muscles, they spike the hormones your body needs to build muscle * 3 sets of 8 reps back squats - works glutes, hamstrings * 2 sets of 15 reps (each side) dumbbell Lunges - Works on the inner quad muscles that stabilize your knee * Standing Leg Abduction with a resistance band - Works the muscles on the outside of your hip Tuesday Back Day * 3 sets of 10 reps of bent-over rows - Works your upper back * 3 sets of 5 reps of wide-grip pull-ups - Shifting to a wide-grip uses more back muscles than traditional pull-ups * 2 sets of 12 reps of single-arm dumbbell rows - Works your triceps and upper back * 3 sets of 10 reps of back extensions - Works your lower back Wednesday Rest Thursday Arm Day * 4 sets of 8 reps of bench press - start with bench press because it uses the largest muscle group (chest, triceps) * 3 sets of 10 reps of dumbbell biceps curls - works biceps * 3 sets of 10 reps of weighted triceps dips - works triceps and chest * 2 sets of 12 reps of shoulder press - works your shoulders Friday Core Day Your core can handle more reps than other muscle groups because its primary function is stabilization * 3 x 60-second plank - works the stabilizer muscles throughout your core * 3 x 30-second side plank - works the muscles on the side of your spine * 3 sets of 20 reps of V-sits - works your lower abs * 3 sets of 20 reps of bicycle crunches - works your obliques and lower abs Saturday Rest Sunday Rest