Can you provide a detailed workout plan?

Here's a detailed workout plan for muscle growth, based on insights from Dr. Andy Galpin. This plan includes various components to develop strength, endurance, and size, ensuring you maintain stimulation throughout your training.

Weekly Workout Structure

• Frequency: Aim for 4-6 days of training per week.
• Duration: Each workout may last 90 minutes or more, depending on the specific focus and the inclusion of different elements.

Example Split

1. Day 1: Hypertrophy Focus

   • Compound Lift: Squat (4 sets of 6-10 reps)
   • Accessory Exercises:
     • Leg Press (3 sets of 10-12 reps)
     • Lunges (3 sets of 10-12 reps per leg)
     • Calf Raises (3 sets of 12-15 reps)

2. Day 2: Power Focus

   • Explosive Movement: Power Cleans (4 sets of 3-5 reps)
   • Accessory Exercises:
     • Push Press (3 sets of 5-8 reps)
     • Box Jumps (3 sets of 5 reps)

3. Day 3: Muscular Endurance

   • Circuit Training:
     • Kettlebell Swings (3 sets of 15-20 reps)
     • Push-Ups (3 sets to failure)
     • Planks (3 sets for max time)

4. Day 4: Hypertrophy Focus (Different muscles)

   • Compound Lift: Deadlift (4 sets of 6-10 reps)
   • Accessory Exercises:
     • Pull-Ups (3 sets of 8-10 reps)
     • Dumbbell Rows (3 sets of 10-12 reps)
     • Tricep Dips (3 sets of 10-15 reps)

Training Parameters

• Rest Intervals: Include ample rest (2-3 minutes) between sets to ensure maximal performance and recovery, especially for compound lifts 1.
• Set Volume: Target around 15-20 total working sets for each muscle group per week, splitting across different sessions 1.

Key Considerations

• Warm-up: Always include a proper warm-up before starting.
• Progressive Overload: Gradually increase weights or resistance to continue muscle growth.
• Modifications for Non-Athletes: If you're not an athlete, consider reducing the intensity, duration, or frequency of workouts as needed.

This program allows for flexibility and can be tailored based on individual recovery and time availability. Remember that consistency and effort are key to achieving muscle growth. For more specific guidance and variations, refer to additional resources, such as program PDFs or online educational content from fitness experts 1.