{"id":26676,"date":"2021-09-06T20:19:05","date_gmt":"2021-09-06T20:19:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26676"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"6-week-workout-plan-to-gain-muscle","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/","title":{"rendered":"6-Week Workout Plan To Gain Muscle Mass And Strength Safely And Quickly"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#The_Workout_Plan\" >The Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Aim\" >Aim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Timeline\" >Timeline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Reps\" >Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Training_Level\" >Training Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Time_Per_Workout_Session\" >Time Per Workout Session<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Rest\" >Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Equipment\" >Equipment<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#The_Workout_Schedule_And_Circuits\" >The Workout Schedule And Circuits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Day_1_Circuit\" >Day 1 Circuit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Day_2_Circuit\" >Day 2 Circuit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Day_3_Circuit\" >Day 3 Circuit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Day_4_Circuit\" >Day 4 Circuit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Why_Perform_This_6-Week_Workout_Plan_To_Gain_Muscle\" >Why Perform This 6-Week Workout Plan To Gain Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Increased_Muscle_Mass_And_Strength\" >Increased Muscle Mass And Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Reduced_Diabetes_Risk\" >Reduced Diabetes Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Reduced_Osteoporosis_Risk\" >Reduced Osteoporosis Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Weight_Management\" >Weight Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Increased_Metabolic_Rate\" >Increased Metabolic Rate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Boosted_Life_Span\" >Boosted Life Span<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#How_Long_Will_It_Take_To_Build_Muscle\" >How Long Will It Take To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In today\u2019s society, people with muscular physiques tend to be glorified. As a result, people are inspired to work out and get lean. This is easier said than done. There are a lot of things that can get in the way of this plan. The most obvious are your dietary habits and workout consistency. One lesser-known yet highly impactful aspect is working out with a realistic bodybuilding workout plan. It would be sad if you wasted your time with an unproductive strength training plan. For this reason, we would like to present you with a practical 6 week workout plan to gain muscle. Check it out!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Workout_Plan\"><\/span><b>The Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following <a href=\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\">workout plan<\/a> is a 4-day split. This means that you will perform four circuits on four different days of the week, each targeting different muscle groups. All the workouts are muscle-strengthening exercises. Here are other crucial aspects of the workout plan that you should know:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aim\"><\/span><b>Aim<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, the workout plan is for gaining muscle. It best suits individuals who want to build muscle mass and strength.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Timeline\"><\/span><b>Timeline<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can follow this routine for the next six weeks or more. That said, we must warn you that you will likely hit a workout plateau if you follow this plan for a long time. Instead, try a new muscle building training style if you happen to find your body getting accustomed to the routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reps\"><\/span><b>Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You will realize that every <a href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\">exercise<\/a> has several suggested repetitions (reps) and sets. This is because we want you to attain a balance between the weights and number of reps. Typically, most of our reps lie between 10 and 12 to help maximize hypertrophy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According To Health Harvard, this range is enough to give your muscles a challenge (<\/span><a href=\"https:\/\/www.health.harvard.edu\/mens-health\/lift-weights-to-boost-muscle\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, if you want to increase the intensity of the workout, you can increase the reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-1024x576.png\" alt=\"6 week workout plan to gain muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Training_Level\"><\/span><b>Training Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The following routine best suits individuals in the intermediate <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\">fitness level<\/a>. It may not suit beginners as it incorporates weights and some intense exercise variations. On the other hand, it may not suit advanced weight lifters as the exercises may be too light.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">20 Days Workout Challenge For Healthy Weight Loss And Increased Muscle Mass<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Time_Per_Workout_Session\"><\/span><b>Time Per Workout Session<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The workout session is designed to last anywhere between 30 and 45 minutes. It may last longer than this if you get longer breaks or perform more reps or sets.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest\"><\/span><b>Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We urge you to keep the resting periods during the <a href=\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\">workout<\/a> between thirty and sixty seconds at most. Our routine also requires you to exercise for four days and rest on the other days of the week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When crafting this 4-day split, our aim was also to prevent you from overdoing the workout and to give your muscles enough time to recover. We urge you to rest and not perform any other exercise during the three days. This will give you plenty of time to recover from fatigue and muscle soreness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Equipment\"><\/span><b>Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of course this routine will incorporate equipment as it is a weight training program. Just to remind you, weight training is a type of strength training performed for increased muscle strength and size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The routine is best to be <a href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\">performed in a gym<\/a>. Here, you will have access to all the machines and weights required to complete this workout plan. Do not follow this program if you have knee problems and injuries and have not consulted with a doctor.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"6 week workout plan to gain muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Workout_Schedule_And_Circuits\"><\/span><b>The Workout Schedule And Circuits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following 6 week <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">workout plan<\/a> is set up as a split routine and segmented into different circuits. This approach will help target every muscle and burn fat throughout your body. It is for this reason that this program is also considered to be an effective full-body workout plan with equipment. But, first, take a look at the schedule:<\/span><\/p>\n<ul>\n<li><b>Monday:<\/b><span style=\"font-weight: 400;\">\u00a0Day 1<\/span><\/li>\n<li><b>Tuesday:<\/b><span style=\"font-weight: 400;\">\u00a0Day 2<\/span><\/li>\n<li><b>Wednesday:<\/b><span style=\"font-weight: 400;\">\u00a0Rest<\/span><\/li>\n<li><b>Thursday:<\/b><span style=\"font-weight: 400;\">\u00a0Day 3<\/span><\/li>\n<li><b>Friday:<\/b><span style=\"font-weight: 400;\">\u00a0Day 4:<\/span><\/li>\n<li><b>Saturday:<\/b><span style=\"font-weight: 400;\">\u00a0Rest<\/span><\/li>\n<li><b>Sunday:<\/b><span style=\"font-weight: 400;\">\u00a0Rest<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Circuit\"><\/span><b>Day 1 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target: Legs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We kick off this program with a thorough leg <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-lean-muscle\/\">workout plan<\/a> that targets your quads, calves, hamstrings, and adductors. The exercises in the circuit will help tone, sculpt and increase leg mass and strength. The exercises are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg presses (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raises (Reps: 12-15, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge with alternating leg raises using a resistance band (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band leg lifts (Reps: 12-15, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring curls (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat (Reps: 12-15 Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell step-ups (Reps: 10-12, Sets: 3)<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"6 week workout plan to gain muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Circuit\"><\/span><b>Day 2 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target: Chest And Biceps<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are some of the most intimidating areas when you are looking to build muscle. However, this is only if you are familiar with the best chest and triceps muscle-building <a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">exercises<\/a>. We have incorporated the best of these workouts and they are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Bench Press (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close grip cable press (Reps: 12-15, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crossbody hammer curls (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable pec fly (Reps: 10-12, Sets: 4)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close grip EZ bar curls (Reps: 12-15, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine preacher curls (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flat dumbbell chest presses (Reps: 12-15, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright triceps row (Reps: 10-12, Sets: 3)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Circuit\"><\/span><b>Day 3 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target: Back<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You also need to pay attention to your back as you also tone other muscles. The idea is to melt back fat and fix your posture, especially because you incorporate weights in this routine. Training your back will also help prevent injury or reduce injury risk. Below are the exercises to perform in this circuit:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell single-arm row (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest-supported dumbbell row (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell swings (Reps: 12-15, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell bent-over row (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell deadlift (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldowns (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted row (Reps: 10-12, Sets: 2)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=6_Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_4_Circuit\"><\/span><b>Day 4 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target: Shoulders And Triceps<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Well-toned shoulders and triceps define a muscular physique. You cannot aim at getting lean and fail to work out these two critical areas. Below are the shoulder and triceps exercises we have compiled to boost muscle growth and size:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead dumbbell triceps extension (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing cable lateral raise (Reps: 10-12 per arm, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over lateral raise (Reps: 12-15, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing dumbbell shrugs (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-arm reverse grip cable press down (Reps: 10-12 per arm, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell shoulder press (Reps: 10-12, Sets: 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rear deltoid raise with power form (Reps: 10-12, Sets: 2)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell triceps pullovers (Reps: 10-12, Sets: 3)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\">The Best 3-Day Push Pull Workout Plan For Massive Gains<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Perform_This_6-Week_Workout_Plan_To_Gain_Muscle\"><\/span><b>Why Perform This 6-Week Workout Plan To Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We understand that there are loads of muscle-building workout plans online that you can choose to follow to build lean muscle. That said, follow this one based on the following benefits it brings to the table:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Muscle_Mass_And_Strength\"><\/span><b>Increased Muscle Mass And Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Of course, the first benefit you will reap from this workout plan is added muscle size and strength. You will build muscle more than ever using this program. The advantage of added muscle strength is improved balance, mobility, and stamina.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Diabetes_Risk\"><\/span><b>Reduced Diabetes Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Training using this routine will also help reduce your diabetes risk. According to a 2012 study conducted by Health Harvard, weight training was found to help lower the participants\u2019 risk of diabetes as compared with those who performed other activities or none (<\/span><a href=\"https:\/\/www.health.harvard.edu\/mens-health\/lift-weights-to-boost-muscle\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The rationale behind this is that weight lifting for increased muscle reduces blood sugar levels and controls weight (<\/span><a href=\"https:\/\/www.health.harvard.edu\/mens-health\/lift-weights-to-boost-muscle\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These are the significant risk factors of diabetes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31332 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1024x576.jpg\" alt=\"6 week workout plan to gain muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Osteoporosis_Risk\"><\/span><b>Reduced Osteoporosis Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Osteoporosis is a condition that causes the bones to become brittle and weak to the point that a fall or mild bend may result in a fracture (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/symptoms-causes\/syc-20351968\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It affects both genders and of all races. The following muscle building plan increases bone mass and helps reduce osteoporosis risk.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Weight_Management\"><\/span><b>Weight Management<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This 6 week workout plan to gain muscle can also help with weight loss as it helps you burn calories. As you increase its intensity, you burn more calories, which might help prompt weight loss. Remember that the number of calories is influenced by your age, gender, and weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, WebMD acknowledges that a 155-pound individual burns roughly 198 calories participating in low-impact aerobic exercise for thirty minutes (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-exercise#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You may see weight changes at a different time than another individual also following this exercise program.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Metabolic_Rate\"><\/span><b>Increased Metabolic Rate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the benefits of strength training is increased metabolic rate. Fitness experts have stated that when you lose skeletal muscle, your resting metabolic rate reduces. As a result, you have a higher risk of becoming overweight or acquiring obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Boosted_Life_Span\"><\/span><b>Boosted Life Span<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Performing this exercise program regularly can also help you live longer by reducing your risk of life-threatening diseases like cancer. According to WebMD, an individual is advised to exercise at least 150 minutes a week when doing moderate exercise and 75 minutes for vigorous activities (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-exercise#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This workout plan is vigorous and meets the target minutes (30 minutes x 4 days =120 minutes).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"6 week workout plan to gain muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_It_Take_To_Build_Muscle\"><\/span><b>How Long Will It Take To Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you are following this or other muscle-building workout plans, you will face this question. Like it or not, you cannot escape it since followers often want reassurance that the program they are using will help them build muscle fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It will take you several weeks or even months of consistent training using this strength training routine to notice some muscle changes. Here are some facts about muscle development:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Younger individuals will build muscle faster than seniors. According to Medical News Today, this is because as you age, you lose muscle mass. This means that gaining muscle will be more challenging than for youngsters who are yet to lose theirs (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle mass development rate will depend on the muscle you had before starting a strength training program. The more muscle you have, the more muscle changes you will notice during your training (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Men will build muscle faster than women. Experts state that muscle mass and strength development is faster in men because of higher testosterone levels. Testosterone helps with muscle formation (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Women take longer than men because they also have shorter muscle fibers that decrease muscle strength (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In light of this, we urge you to be patient with your body and follow the program religiously. The more you challenge your body, the more your muscles grow in size and strength.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following 6 week workout plan to gain muscle can help any individual in the intermediate level build muscle size and mass. It is a 4-day split plan that targets your legs, back, shoulders and triceps, and chest and biceps on different days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can expect to see muscle changes after several weeks or months of regularly doing these workouts. We recommend you talk to your doctor and trainer first before giving this program a shot. Once you do, please tell us what you think of it in the comment section. Good luck!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Workout_Plan_To_Gain_Muscle_Mass\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-exercise#1\"><span style=\"font-weight: 400;\">Health benefits of Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320769\"><span style=\"font-weight: 400;\">How long does it take to build muscle?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/mens-health\/lift-weights-to-boost-muscle\"><span style=\"font-weight: 400;\">Lift weights to build muscle<\/span><\/a><span style=\"font-weight: 400;\"> (2017, healthharvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/symptoms-causes\/syc-20351968\">Osteoporosis<\/a> (2021, mayoclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>In today\u2019s society, people with muscular physiques tend to be glorified. As a result, people are inspired to work out and get lean. This is easier said than done. There are a lot of things that can get in the way of this plan. The most obvious are your dietary habits and workout consistency. One [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":26684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[168],"coauthors":[114],"class_list":["post-26676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-strength-training-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6-Week Workout Plan To Gain Muscle Mass And Strength Safely And Quickly - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a muscle-building workout plan with equipment? Then, check out this effective \u2605 6 WEEK WORKOUT PLAN TO GAIN MUSCLE \u27a4 quickly and safely.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6-Week Workout Plan To Gain Muscle Mass And Strength Safely And Quickly\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a muscle-building workout plan with equipment? Then, check out this effective \u2605 6 WEEK WORKOUT PLAN TO GAIN MUSCLE \u27a4 quickly and safely.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1963126291.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/272b6d75e10f5bf0a519ae23049404af\"},\"headline\":\"6-Week Workout Plan To Gain Muscle Mass And Strength Safely And Quickly\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\"},\"wordCount\":2033,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1963126291.jpg\",\"keywords\":[\"Strength Training for Women\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In today\u2019s society, people with muscular physiques tend to be glorified. As a result, people are inspired to work out and get lean. This is easier said than done. There are a lot of things that can get in the way of this plan. The most obvious are your dietary habits and workout consistency. One lesser-known yet highly impactful aspect is working out with a realistic bodybuilding workout plan. It would be sad if you wasted your time with an unproductive strength training plan. For this reason, we would like to present you with a practical 6 week workout plan to gain muscle. Check it out!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Workout Plan<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The following <a href=\\\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\\\">workout plan<\/a> is a 4-day split. This means that you will perform four circuits on four different days of the week, each targeting different muscle groups. All the workouts are muscle-strengthening exercises. Here are other crucial aspects of the workout plan that you should know:<\/span>\\r\\n<h3><b>Aim<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">As mentioned earlier, the workout plan is for gaining muscle. It best suits individuals who want to build muscle mass and strength.<\/span>\\r\\n<h3><b>Timeline<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">You can follow this routine for the next six weeks or more. That said, we must warn you that you will likely hit a workout plateau if you follow this plan for a long time. Instead, try a new muscle building training style if you happen to find your body getting accustomed to the routine.<\/span>\\r\\n<h3><b>Reps<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">You will realize that every <a href=\\\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\\\">exercise<\/a> has several suggested repetitions (reps) and sets. This is because we want you to attain a balance between the weights and number of reps. 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Mogeni","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/272b6d75e10f5bf0a519ae23049404af"},"headline":"6-Week Workout Plan To Gain Muscle Mass And Strength Safely And Quickly","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/"},"wordCount":2033,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1963126291.jpg","keywords":["Strength Training for Women"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In today\u2019s society, people with muscular physiques tend to be glorified. As a result, people are inspired to work out and get lean. This is easier said than done. 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