Muscle Gain
Universal Strength
A gender-free muscle building program for anyone who wants to get stronger and build lean mass. Full-body approach with scalable loads — adjust weights to your level.
Program Overview
Frequency
4 days/week
Session
55–65 min
Duration
8 weeks
Rest Days
3 rest/active recovery days
Equipment
Full gym access required
Difficulty
Beginner to Advanced
Training Phases
Foundation Phase
Weeks 1–3
Learn the movements. 3×10 on everything. Moderate weight, perfect form.
Growth Phase
Weeks 4–6
Add weight progressively. 4×8 on compounds. Introduce supersets.
Peak Phase
Weeks 7–8
Peak intensity. 5×5 on main lifts. Rest-pause on accessories. Deload final 3 days.
Sample Week
4 training daysWarm-Up
5 min cardio + dynamic stretches
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Back Squat (or Goblet Squat) Choose barbell or goblet based on your level | 4 | 8–10 | 120s |
Dumbbell Bench Press | 3 | 10–12 | 75s |
Barbell Row (or Cable Row) | 3 | 10–12 | 75s |
Lateral Raises | 3 | 15 | 45s |
Plank Hold | 3 | 30–45s | 30s |
Cool-Down
Full body stretch — 5 min
Progression Guide
Weeks 1–3: Start at a weight you can do for all prescribed reps with 2–3 reps in reserve.
Weeks 4–6: Increase weight by 2.5–5% when you can complete all sets at the top of the rep range.
Weeks 7–8: Push close to failure on main lifts. Use intensity techniques on accessories.
Everyone: Listen to your body. If a joint hurts, substitute the exercise. Progress is personal.
Nutrition Tip
For muscle gain, eat in a slight surplus (200–500 cal above maintenance). Prioritize protein at 1.6–2.2g/kg bodyweight. Stay hydrated.
Explore Full Nutrition Guide
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