The Best Gym Workout Plan For Gaining Muscle

How To Gain Muscle | Benefits Of Gaining Muscle | How Often To Work Out | Free Weights Vs Machines | How To Split Workouts | Nutrition Advice | Example Workout Plan For Muscle Gain | Summary

Page last updated: 30th June

Spencer Cartwright is a personal trainer at PureGym Bristol Brislington. Here, he shares his top advice for creating the perfect muscle-gaining workout routine.

So, you want to build those muscles? That's great! Building muscle takes time and consistency. There are no shortcuts, but the right workout routine will make the process more efficient. If you want to avoid wasting hours in the gym, keep reading.

Quick summary:

• Aim for 3 to 6 days of strength training per week, working each muscle group at least twice.
• Focus on compound lifts, use 8 to 12 reps, and progressively increase difficulty.
• Don't forget to include rest days to allow muscle recovery and growth
• Eat in a small calorie surplus with 1.4g+ protein per kg of bodyweight.
• Stick with it! Visible results can take at least 6 to 12 weeks of consistent training.

How can I gain muscle in the gym or at home?

Gaining muscle, known as muscular hypertrophy, requires some serious strength training. Strength training causes microscopic tears in the muscle fibres, which sounds scary but is actually a prerequisite for growth. As the body repairs these tissues, they get bigger, and when this is repeated again and again this results in visibly bigger muscles.

While any strength training program will help to increase strength, there are certain ways to train that will maximise muscular hypertrophy. Read on to learn how to shape a strengthening workout plan that will help you to gain muscle, as well as some of the different approaches you could take. You can also click here to jump straight to the example workout plan for gaining muscle.

What are the benefits of building muscle?

While most people want to build muscle for aesthetic reasons, there are so many health benefits too, including:

• Increasing lean muscle mass, which means you'll burn more calories at rest
• Addressing strength imbalances, which can improve postural issues
• Improve overall strength, coordination, and balance
• Improve bone density and slow down bone loss

You can learn more about the benefits of strength training here.

How often and how much should I work out to gain muscle?

There are a few factors to consider when designing a workout plan aimed at building muscle: frequency, volume, weight, and progressive overload.

Are free weights or machines better for gaining muscle?

Free weights and resistance machines are both great tools for building muscle. And, as noted in this study from BMC Sports Science, Medicine and Rehabilitation,, there isn't necessarily a difference in the results when comparing the two. However, there are differences which can make one approach more suitable for you and your needs.

Resistance machines follow a fixed movement path, which makes them ideal for those who have just started a muscle-building program or are new to the gym. The fixed path makes it easier to perform an exercise as it doesn't rely on technical knowledge of the form, and this helps to ensure the right muscles are engaged while minimising risk of injury. It can also allow heavier weights to be lifted more safely, as there is no risk of dropping the weight. While good for beginners, these machines are also good for advanced lifters who want to really isolate a muscle and perfect their form. You can read more about the benefits of resistance machines, as well as 5 machines for beginners to try, here.

Free weights like dumbbells and barbells require the performer to have good form, and usually a strong core. Exercises with free weights are more challenging as more muscles need to be engaged to stabilise the movement. This extra challenge can fatigue the muscles quicker and help to build more strength and stability.

If you're new to working out, or are struggling to engage the right muscles during exercises with free weights, resistance machines can be a great way to build strength and learn the correct form.   Once you're comfortable with the exercise, you can move to free weights and use dumbbells or barbells to replicate the movement. For example, once you've mastered the Seated Chest Press, you can easily perform Lying Dumbbell Presses.

If you're more experienced, you may prefer to use free weights or a mix of both. If you're struggling with form, certain pieces of equipment, like a weight training belt, might help.

Should I do "Split Workouts"?

Split workouts involve splitting up the muscles worked across the week, so each workout focuses on one area of the body or one type of exercise. , fFor example, doing an upper body day one day, leg day the next, or doing push exercises one day, pull exercises another.

Split workouts are useful when you're training on consecutive days, as you can give the muscles you used yesterday a rest while you work on a different area. Because each muscle group needs to be worked at least twice per week for muscle growth, split workouts work best when you are training at least 3-4 times a week. If you can only commit 2-3 times a week, full body workouts are best.

Some of the best workout splits for building muscle are:

• Push/Pull/Legs (6-day split)
• Chest & Back/Legs/Shoulders & Arms (3-1-3 split)
• Back & Biceps/Chest & Triceps/Legs/Shoulders (4-day split)
• Chest/Back/Legs/Shoulders & Arms (also a 4-day split)

Rather than focus on body types, a push/pull/leg split (also known as PPL) splits workouts by movement types. Pushing movements typically work the chest, shoulders and triceps, while pulling movements work the back, glutes, and hamstrings.

If you want to follow any of these workout splits, you can use the example training plan below.

How important is nutrition for gaining muscle?

It's possible to build muscle without paying attention to nutrition, but it's much more efficient to do so when you are properly fuelling muscle growth with your diet.

If you are happy with your body fat and want to focus on building muscle, aim to eat in a slight calorie surplus (around 5-10% above your maintenance calories) and aim to get at least 1.4 grams of protein per kg of bodyweight, as recommended by the International Society of Sports Nutrition. Ideally, through nutritious protein sources like lean meats, eggs, legumes, and dairy.

If you have a lot of excess fat stored and are trying to lose weight, you'll be pleased to know it's still possible to build muscle while in a calorie deficit. Protein is even more important when it comes to preserving and building muscle when dieting, as it helps to prevent your body from burning muscle instead of fat.

While food is helpful in recovering from workouts and building muscle, it also plays a key part in fuelling your workouts. Eating carbohydrates before your workout can boost your energy and ensure you can really deliver your best each workout.

For more nutrition advice, nutritionist Adam has answered Q&As on what to eat to achieve your goals here.

Example gym workout routine to build muscle

Three top tips before you get started on your bulking workout plan:

Here, I've pulled together an example gym workout routinefor muscle gain, using the popular push/pull/legs split and aiming for six workouts a week. I've included links for each exercise, so you can find out how to perform each with good form.

Remember, this is just an example - you can try different exercises and splits to find your own best workout plan for muscle gain.

FAQs about gaining muscle in the gym

Should I do cardio when trying to build muscle? 

Yes, cardio can still play a role in a muscle-building plan. While strength training should be your main focus, adding 1--2 short cardio sessions a week can support heart health, aid recovery, and help manage body fat. Just be careful not to overdo it. Too much cardio can interfere with muscle growth if it leaves you too fatigued to train effectively or impacts your calorie surplus.

What's the difference between a muscle gain workout plan and a fat loss plan? 

Muscle gain workout routines are designed to help you build size and strength, usually using progressive resistance training and a calorie surplus. A fat loss plan focuses on reducing body fat, often pairing resistance training with cardio and a calorie deficit. Both may use similar exercises, but the approach to food, rest, and intensity varies depending on your goal.

Do I need supplements or whey protein to gain muscle? 

Supplements aren't essential for building muscle, but they can help fill in nutritional gaps. A well-balanced diet with enough protein, calories, and rest is the foundation. If needed, supplements like whey protein, creatine, or vitamin D can support your training. Just think of them as a bonus, not a shortcut.

Can I still follow this plan if I miss a day? 

Absolutely. Life happens, and missing a session doesn't mean you've failed. If you skip a day, you can either move your sessions around that week or pick up where you left off. What matters most is staying consistent over time, not being perfect every week.

How long will it take to see muscle gains? 

Building muscle takes time, but with the right workouts and nutrition, you should start to see and feel a difference within a few months. Some people are naturally disposed towards building muscle and may see results quicker, while others are hardgainers who may build muscle more slowly.

Most people start to notice visible muscle gains within 6 to 12 weeks of consistent training. Beginners often see progress quicker thanks to what's known as "newbie gains," while experienced lifters may progress more gradually. The key is staying consistent with your workouts, eating enough protein, and getting proper rest. Small gains each week add up over time, so don't get discouraged if you don't see a big difference straight away.

Do I have to lift heavy, or can I still grow with lighter weights? 

You can absolutely build muscle with lighter weights, as long as you're training with enough intensity. The key is to push your muscles close to failure, even if that means doing more reps with a lighter load. Lifting heavy (lower reps) and lifting lighter (higher reps) can both be effective for muscle growth, as long as you're using proper form and progressive overload.

Do vegetarians have trouble building muscle? 

Not at all, as long as they're eating enough protein, calories, and a variety of whole foods. Plant-based sources like tofu, lentils, chickpeas, beans, soy, seitan, and protein shakes can provide all the amino acids your body needs. It might take a little more planning to hit your protein targets, but with a balanced diet and smart supplementation (if needed), vegetarians can build muscle just as effectively. Check out our healthy vegetarian recipes for inspiration. 

Are isolation movements necessary, or are compounds enough? 

Compound exercises like squats, deadlifts, and bench presses should be the foundation of your muscle-building routine. They work multiple muscle groups and are great for overall strength and size. That said, isolation movements (like bicep curls or leg extensions) can help target specific muscles and correct imbalances. You don't need loads of them, but adding a few can help round out your training and fine-tune your physique.

Can I build muscle while losing fat? 

Yes, it's possible, especially if you're new to training or coming back after a break. This is often called "body recomposition." To do it, you'll need to eat a high-protein diet, strength train regularly, and maintain a slight calorie deficit. Results may come slower than if you focused on bulking or cutting separately, but it's a great way to reshape your body while improving overall fitness.

In conclusion

Building muscle takes time, consistency, and the right approach to training and nutrition. Whether you're just starting out or looking to take your workouts to the next level, following a structured plan like the one above can make a real difference. Focus on compound lifts, progressive overload, and a balanced diet rich in protein to support your goals.

Stay patient, track your progress, and remember that results come from showing up week after week. With the right mindset and plan in place, you'll be well on your way to building strength, confidence, and lasting fitness gains.

If you're ready to gain muscle, you can find a PureGym near you and become a member today. Our gyms are filled with high-quality weights machines and free weights, so you can start getting stronger either on your own or with one of our expert personal trainers. 

Looking for a workout plan that will give you glute gains? Check out our free workout plan for bigger glutes here.