Are you a beginner looking to pack on serious muscle? Have you set yourself the ambitious goal of gaining 10kg of lean muscle in the next 12 months? If so, you’ve come to the right place. My name is Will Duru, and with over a decade of experience in strength training, I’m here to guide you on your journey. This article will provide you with a comprehensive 5-day strength training split designed to help you build muscle, get stronger, and achieve the physique you’ve always wanted. We’ll delve into the principles of progressive overload, the importance of nutrition and recovery, and provide you with a detailed 12-week program to get you started. Plus, we’ll introduce you to a powerful tool to track your progress: the 12Reps app.
When it comes to strength training, having a structured plan is paramount. A well-designed training split ensures that you’re working all your major muscle groups effectively, while also allowing for adequate recovery time. This is crucial for muscle growth, as it’s during rest periods that your muscles repair and rebuild themselves stronger than before. Our 5-day split focuses on a push/pull/legs methodology, a proven system for building a balanced and athletic physique.
Nutrition for Muscle Growth
Nutrition plays a massive role in building lean muscle mass while keeping body fat low. To build muscle, you need to consume a surplus of calories, meaning you need to eat more calories than your body burns. However, the quality of these calories is crucial. Your diet should be rich in protein, complex carbohydrates, and healthy fats.
Here’s a sample macronutrient breakdown for a 70kg individual looking to put on muscle:
- Protein: Aim for 1.6-2.2g of protein per kg of body weight. For a 70kg person, this would be 112-154g of protein per day. Protein is the building block of muscle tissue, so it’s essential for repair and growth. Good sources include chicken, fish, eggs, dairy, and legumes.
- Carbohydrates: Carbs are your body’s primary source of energy. Aim for 4-7g of carbs per kg of body weight. For a 70kg person, this would be 280-490g of carbs per day. Focus on complex carbohydrates like oats, brown rice, and sweet potatoes for sustained energy.
- Fats: Healthy fats are important for hormone production and overall health. Aim for 0.5-1g of fat per kg of body weight. For a 70kg person, this would be 35-70g of fat per day. Good sources include avocados, nuts, seeds, and olive oil.
Sleep and Recovery
Sleep is when the magic happens. During deep sleep, your body releases growth hormone, which is essential for muscle repair and growth. Aim for 7-9 hours of quality sleep per night to optimise your recovery and ensure you’re ready for your next training session.
The 12-Week Beginner Strength Training Program
This 12-week program is designed to help you build a strong foundation and pack on muscle. It utilises a variety of equipment, including kettlebells, dumbbells, TRX, machines, and barbells. Each workout is divided into three phases to keep your training varied and challenging.
Warm-up (10 minutes)
- Incline walk on a treadmill or row for 10 minutes.
- Mobility stretches:
Stretch | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
World’s Greatest Stretch | 2 | 5 per side |
Hamstring Stretch | 2 | 30s per side |
The 5-Day Split
- Workout 1: Chest and Back
- Workout 2: Leg Day (Hamstrings, Glutes, and Quads)
- Workout 3: Shoulders and Biceps
- Workout 4: Back, Triceps, and Glutes
- Workout 5: Interval Cardio and Core
Workout 1: Chest and Back
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 4 | 8-12 | 70% 1RM | 60-90s |
Pull-Ups/Lat Pulldown | 4 | 8-12 | Bodyweight/70% 1RM | 60-90s |
Incline Dumbbell Press | 3 | 10-15 | 60% 1RM | 60s |
Bent-Over Barbell Row | 3 | 10-15 | 60% 1RM | 60s |
Cable Crossovers | 3 | 12-15 | 50% 1RM | 45s |
Phase 2 & 3 (1 warm-up set, then 2 working sets)
Exercise | Sets | Reps | Weight | Rest Period |
Machine Chest Press | 3 | 12-15 | 60% 1RM | 60s |
Seated Cable Row | 3 | 12-15 | 60% 1RM | 60s |
Dumbbell Flyes | 3 | 15-20 | 50% 1RM | 45s |
Straight-Arm Pulldown | 3 | 15-20 | 50% 1RM | 45s |
Push-Ups | 3 | To Failure | Bodyweight | 60s |
Workout 2: Leg Day (Hamstrings, Glutes, and Quads)
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Squats | 4 | 8-12 | 70% 1RM | 90-120s |
Romanian Deadlifts | 4 | 10-12 | 65% 1RM | 90s |
Leg Press | 3 | 10-15 | 70% 1RM | 60-90s |
Glute Bridges | 3 | 12-15 | Bodyweight/Added Weight | 60s |
Leg Curls | 3 | 12-15 | 60% 1RM | 60s |
Phase 2 & 3 (1 warm-up set, then 2 working sets)
Exercise | Sets | Reps | Weight | Rest Period |
Goblet Squats | 3 | 12-15 | Moderate | 60s |
Kettlebell Swings | 3 | 15-20 | Moderate | 60s |
Walking Lunges | 3 | 10-12 per leg | Bodyweight/Dumbbells | 60s |
Calf Raises | 3 | 15-20 | Bodyweight/Added Weight | 45s |
TRX Hamstring Curls | 3 | 12-15 | Bodyweight | 60s |
Workout 3: Shoulders and Biceps
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Overhead Press (Barbell) | 4 | 8-12 | 70% 1RM | 60-90s |
Barbell Curls | 4 | 8-12 | 70% 1RM | 60s |
Arnold Press | 3 | 10-15 | 60% 1RM | 60s |
Hammer Curls | 3 | 10-15 | 60% 1RM | 60s |
Lateral Raises | 3 | 12-15 | 50% 1RM | 45s |
Phase 2 & 3 (1 warm-up set, then 2 working sets)
Exercise | Sets | Reps | Weight | Rest Period |
Seated Dumbbell Shoulder Press | 3 | 12-15 | 60% 1RM | 60s |
Preacher Curls | 3 | 12-15 | 60% 1RM | 60s |
Front Raises | 3 | 15-20 | 50% 1RM | 45s |
Concentration Curls | 3 | 12-15 | 50% 1RM | 45s |
Face Pulls | 3 | 15-20 | Light | 45s |
Workout 4: Back, Triceps, and Glutes
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Deadlifts | 4 | 5-8 | 75% 1RM | 120-180s |
Close-Grip Bench Press | 4 | 8-12 | 70% 1RM | 60-90s |
T-Bar Rows | 3 | 10-12 | 65% 1RM | 60-90s |
Skull Crushers | 3 | 10-15 | 60% 1RM | 60s |
Hip Thrusts | 3 | 10-15 | Moderate | 60s |
Phase 2 & 3 (1 warm-up set, then 2 working sets)
Exercise | Sets | Reps | Weight | Rest Period |
Single-Arm Dumbbell Row | 3 | 10-12 per arm | Moderate | 60s |
Tricep Pushdowns | 3 | 12-15 | 60% 1RM | 60s |
Cable Pull-Throughs | 3 | 15-20 | Light | 45s |
Overhead Tricep Extensions | 3 | 12-15 | 50% 1RM | 45s |
Back Extensions | 3 | 15-20 | Bodyweight | 45s |
Workout 5: Interval Cardio and Core
- Cardio: Choose one of the following:
- Treadmill: 5-minute warm-up, then 10 rounds of 30 seconds sprint / 60 seconds walk, followed by a 5-minute cool-down.
- Running Outside: 5-minute warm-up jog, then 8 rounds of 400m run at a hard pace / 200m jog, followed by a 5-minute cool-down.
- Wattbike: 5-minute warm-up, then 15 rounds of 20 seconds max effort / 40 seconds easy pedaling, followed by a 5-minute cool-down.
- Core Finisher:
Exercise | Sets | Duration/Reps |
Plank | 3 | 45 seconds |
Flutter Kicks | 3 | 45 seconds |
Decline Sit-ups | 3 | 10 reps |
Cool-down (10 minutes)
- 10 minutes on the Stairmaster or an incline walk on the treadmill.
Track Your Progress with the 12Reps App
To make the most of this program, it’s crucial to track your workouts. The 12Reps app is the perfect tool for this. It’s a strength-training and workout-tracking app designed to help you build muscle and stay on track with your fitness goals. With the 12Reps app, you can:
- Build and save your own routines.
- Track your sets, reps, and weights.
- Use the built-in stopwatch to monitor your rest periods.
- Access over 1,500 exercise demos.
- Share your personal bests with friends.
Download the 12Reps app for a free trial and take your training to the next level!
Conclusion
Embarking on a journey to gain 10kg of lean muscle is a challenging yet rewarding endeavour. This 5-day strength training split, combined with a solid nutrition plan and adequate rest, provides you with the blueprint for success. Remember to focus on progressive overload, listen to your body, and stay consistent. With dedication and the right tools, like the 12Reps app, you’ll be well on your way to achieving your muscle-building goals.
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