Tag: workout plan

The Ultimate 30-Day Men’s Gym Challenge for Strength and Fat Loss

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.

Are you ready to transform your body, build strength, and forge a lasting fitness habit? As a personal trainer with over a decade of experience in the City of London, I’ve seen firsthand the incredible impact a structured program can have. My passion is helping people build muscle and achieve their fitness goals, and I’ve designed this 30-day challenge to do just that. This isn’t just another workout plan; it’s a comprehensive blueprint for getting yourself in shape and building a foundation for a healthier, stronger you. Over the next 30 days, you will embark on a journey of strength training, disciplined nutrition, and consistent effort that will push your limits and deliver real results.

This challenge is built around a powerful 5-day strength training split that targets all your major muscle groups, ensuring balanced development and optimal recovery. We will also dive deep into the nutritional strategy required to shed fat and build lean muscle. To guide you every step of the way, we’ll be using the 12reps app, a powerful workout tracker that will help you organize your workouts, monitor your progress, and stay on track. Let’s get started.

Why Strength Training is a Game-Changer for Men

Strength training is more than just lifting heavy weights and building bigger muscles; it is a cornerstone of long-term health and vitality for men. The benefits extend far beyond the mirror, impacting everything from your metabolism to your mental well-being. Committing to a consistent strength training program is one of the best investments you can make in your physical and mental health.

One of the most significant benefits is an enhanced metabolism. Building muscle increases your resting metabolic rate, meaning your body burns more calories even when you’re not exercising [1]. This makes it easier to manage your weight and reduce body fat, particularly the dangerous visceral fat around your abdomen that is linked to chronic diseases like heart disease and type 2 diabetes [2]. As you build more muscle and lose fat, you will not only look leaner and more defined, but you will also be fundamentally healthier.

Beyond the physical, strength training has profound effects on mental health. Regular resistance exercise has been shown to boost self-esteem, improve body image, and reduce symptoms of anxiety and depression [3]. The act of lifting weights and progressively getting stronger fosters a sense of accomplishment and mental fortitude that carries over into all aspects of life. Furthermore, it improves bone density, reduces the risk of injury by strengthening connective tissues, and enhances your overall quality of life, ensuring you stay active and capable as you age.

Building a Habit That Lasts a Lifetime

The magic of a 30-day challenge lies in its power to build habits. Research shows that it takes time and consistency to form a new routine, and a 30-day period is an ideal timeframe to establish a solid foundation for a lifelong fitness journey [4]. The goal here is not just to get through the next month, but to integrate exercise into your life so that it becomes as natural as brushing your teeth.

Consistency is the single most important factor for success. To achieve this, you need to remove as many barriers as possible. Start by finding a time in your day that you can consistently dedicate to your workouts. For many, morning or afternoon sessions are the most reliable. Evening workouts can be risky, as daily fatigue or unexpected commitments after work can easily derail your plans. Block out this time in your calendar as a non-negotiable appointment with yourself.

Proximity is another key factor. Choose a gym that is conveniently located either near your home or your workplace. The less friction there is in getting to your workout, the more likely you are to stick with it. This 30-day challenge is your opportunity to prove to yourself that you can commit, stay consistent, and achieve your goals. It’s about building the discipline and momentum you need to start your fitness journey on the right foot.

The 30-Day Challenge Workout Plan

This program is designed to be intense and effective, requiring one hour per day, five days a week. We will use a 5-day split focusing on a push/pull/legs structure with additional core work. This ensures that each muscle group is worked thoroughly and has ample time to recover. Fridays and Sundays will be active recovery days, where you will perform 15 minutes of light stretching at home to aid recovery and improve flexibility.

For this program, you will use a variety of equipment including dumbbells, kettlebells, barbells, machines, sledges, medicine balls, and your own bodyweight. Starting from week two, you will increase the intensity by including a superset for each workout, increasing the total number of exercises to eight.

Here is the workout split:

Day 1: Chest & Back
Day 2: Shoulders & Biceps
Day 3: Legs & Triceps
Day 4: Back, Core & Abs
Day 5: Full Body Functional
Day 6: Active Recovery (Stretching)
Day 7: Rest

Workout Tables

Day 1: Chest & Back

Exercise	Sets	Reps	Rest Period
Barbell Bench Press	4	10-12	60-90s
Pull-Ups (or Lat Pulldown)	4	10-12	60-90s
Incline Dumbbell Press	4	10-12	60-90s
Bent-Over Barbell Rows	4	10-12	60-90s
Cable Crossovers	4	12-15	60s
Seated Cable Rows	4	12-15	60s

Day 2: Shoulders & Biceps

Exercise	Sets	Reps	Rest Period
Seated Dumbbell Shoulder Press	4	10-12	60-90s
Barbell Curls	4	10-12	60-90s
Lateral Raises	5	12-15	60s
Hammer Curls	4	10-12	60-90s
Front Raises	4	12-15	60s
Concentration Curls	4	12-15	60s

Day 3: Legs & Triceps

Exercise	Sets	Reps	Rest Period
Barbell Squats	4	10-12	90s
Close-Grip Bench Press	4	10-12	60-90s
Leg Press	4	12-15	60-90s
Tricep Pushdowns	4	12-15	60s
Romanian Deadlifts	4	10-12	90s
Overhead Tricep Extensions	4	12-15	60s

Day 4: Back, Core & Abs

Exercise	Sets	Reps	Rest Period
Deadlifts	4	6-8	120s
T-Bar Rows	4	10-12	90s
Hanging Leg Raises	4	15-20	60s
Face Pulls	4	15-20	60s
Cable Crunches	4	15-20	60s
Plank	4	60s hold	60s

Day 5: Full Body Functional

Exercise	Sets	Reps	Rest Period
Sled Push	4	20 meters	90s
Kettlebell Farmer’s Walk	4	40 meters	90s
Battle Ropes	5	30s on, 30s off	30s
Box Jumps	4	12	60s
Medicine Ball Slams	4	15	60s
TRX Rows	4	15	60s

Nutrition: Your Fuel for Transformation

Nutrition is just as important as your training. To achieve the goal of losing 5kg in 30 days for an 85kg individual, you need to be in a consistent calorie deficit while consuming enough protein to preserve and build muscle. This process is often called muscle building while in a deficit.

Let’s break down the numbers. To lose approximately 0.5-1kg per week, a daily calorie deficit of 500-700 calories is required. For an 85kg man who is moderately active, a maintenance calorie intake is roughly 2,500 calories. Therefore, a target intake of around 1,900 calories per day is a good starting point.

Here’s a sample macronutrient breakdown:

Protein (1.6g per kg of bodyweight): 1.6g x 85kg = 136g of protein. (544 calories)
Fats (25% of total calories): (1900 x 0.25) / 9 = ~53g of fat. (477 calories)
Carbohydrates (Remaining calories): (1900 – 544 – 477) / 4 = ~220g of carbs. (880 calories)

To make this manageable, use an app like MyFitnessPal to track your daily intake. Focus on lean protein sources like chicken breast, fish, lean beef, eggs, and Greek yogurt. For supplements, consider incorporating Clear Whey Protein to help you meet your protein goals and Creatine Monohydrate to improve strength and performance.

Your Digital Trainer: The 12reps App

To make this challenge seamless, you will use the 12reps app. This app is your personal trainer in your pocket. You can build this entire workout program within the app by navigating to ‘Build Your Routine’. This allows you to have your workouts planned and ready to go.

The app features over 1,500 exercise demos performed by certified personal trainers, so you can ensure your form is correct and safe. You can easily log your weights, reps, and sets for every exercise, which is crucial for tracking your progress and ensuring you are progressively overloading your muscles. Use the app’s built-in stopwatch to time your rest periods accurately. You can even share your personal bests on social media to keep yourself motivated. Download the app and get your for free trial to get started.

Your 30-Day Transformation Awaits

This 30-day challenge is more than just a workout plan; it’s a catalyst for change. By committing to this program, you are taking a definitive step towards a stronger, healthier, and more disciplined version of yourself. The combination of intense training, precise nutrition, and the powerful tools within the 12reps app provides you with everything you need to succeed. Embrace the challenge, stay consistent, and get ready to see incredible results.

References

[1] Healthline. (2021). 14 Benefits of Strength Training, Backed by Science. https://www.healthline.com/health/fitness/benefits-of-strength-training

[2] American Heart Association. (2021). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

[3] Meacham, J. (2024). Strength training can improve your mental health. Healthline. https://www.healthline.com/health/fitness/benefits-of-strength-training#mental-health-benefits

[4] USA Triathlon. (2022). 30 Days to Forming New Habits. https://www.usatriathlon.org/articles/training-tips/form-new-habits-in-30-days

Can You Build Muscle After 30? Yes! Expert Guide to Muscle Growth

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery

You’ve hit your 30s, and you start to hear the whispers. Maybe you read an article online, or a friend at the pub mentions it. “Your testosterone is dropping.” “Your best muscle-building years are behind you.” “It’s all downhill from here.” It’s enough to make any man feel like his best days are in the rearview mirror.

This is one of the most damaging myths in the fitness world. The belief that your 30s mark the end of your potential for serious muscle building is not just wrong; it’s a self-fulfilling prophecy. If you believe you can’t make significant progress, you won’t even try. You’ll settle for a body you’re not happy with, convinced that it’s just a part of getting older.

I’m here to tell you, as a personal trainer who has helped hundreds of men in their 30s, 40s, and beyond get into the best shape of their lives, that it is absolutely not too late. You can still build a significant amount of muscle after 30. In fact, with a smarter approach, your 30s can be your strongest decade yet. This is your myth-busting guide to building muscle in this new chapter of your life. And I’ll show you how the 12reps app is the perfect tool to help you do it.

The Truth About Aging and Muscle

Let’s get one thing straight. Yes, your body does change as you get older. Your hormone levels, including testosterone, do start to decline slightly after 30. [1] But let’s put this in perspective. For most men in their 30s, this decline is so small that it’s barely noticeable. It is not the huge drop-off that people make it out to be. It is not the limiting factor that will stop you from building muscle.

The primary drivers of muscle growth are mechanical tension (the stress you put on your muscles by lifting weights) and muscle protein synthesis (the process of repairing and rebuilding your muscles after a workout, which is fueled by eating protein). [2] These mechanisms work just as powerfully in your 30s as they do in your 20s. The single biggest factor that determines your success is not your age; it’s your consistency and your effort.

There’s a famous principle in biology: “use it or lose it.” Age-related muscle loss, a condition called sarcopenia, is not primarily a result of getting older. It’s a result of becoming less active. [3] If you don’t use your muscles, your body has no reason to keep them around. Strength training is the most powerful weapon you have to fight back against this process. It is the signal that tells your body, “Hey, I need these muscles! Keep them strong!”

The Over-30 Muscle-Building Blueprint

While the basic principles of muscle building are the same at any age, your strategy needs to be a little smarter in your 30s. You can’t get away with the same reckless abandon you had in your early 20s. It’s less about spending hours in the gym every day and more about a calculated, intelligent approach. Here are the three pillars of adult muscle gain:

Train with Intensity. To make your muscles grow, you have to give them a reason to. That means you need to push yourself close to muscular failure on your sets. That last one or two reps that you have to really grind out? That’s where the magic happens. That’s the signal that tells your body it needs to adapt and get stronger.
Prioritise Compound Lifts. Your workouts should be built around big, multi-joint exercises like squats, deadlifts, bench presses, and overhead presses. These exercises give you the most bang for your buck. They recruit the most muscle fibers and stimulate the biggest release of muscle-building hormones.
Master Your Recovery. This is the one that most guys in their 30s ignore. You can’t train hard if you don’t recover hard. Your body doesn’t build muscle in the gym; it builds it while you are resting. That means you need to prioritise getting 7-8 hours of quality sleep per night and managing your stress levels.

A structured plan is non-negotiable. You can’t just wander into the gym and do whatever you feel like. The 12reps app provides expert-designed programs that are built around the principle of progressive overload, which is the key to continuous muscle growth. Use our workout tracker to make sure you are consistently getting stronger over time.

Fueling the Machine: What to Eat

You can have the best training plan in the world, but if your nutrition isn’t on point, you will not get the results you want. You can’t out-train a bad diet. To build muscle, you need to give your body the fuel it needs to grow.

Here’s what you need to focus on:

A Slight Calorie Surplus. To build new muscle tissue, you need to be eating slightly more calories than your body is burning. I’m not talking about a huge, “dirty bulk.” Just a small, controlled surplus of 200-300 calories per day is all you need.

A High Protein Intake. Protein is the raw material for muscle growth. If you’re not eating enough of it, your body can’t build new muscle. I recommend aiming for 1.6-2.2 grams of protein per kilogram of your bodyweight. For an 80kg man, that’s about 128-176 grams of protein per day. [4]

Stop leaving gains on the table. If you’re serious about building muscle, you need to be serious about your nutrition. Download the 12reps app to get access to our nutrition guides that will complement your training and accelerate your results.

Your Strongest Decade Yet

So, can you still build serious muscle after 30? The answer is a resounding YES. Age is not a barrier. It’s an excuse. With intelligent training, a focus on recovery, and the right nutrition plan, your 30s can be your strongest decade yet.

Don’t let a number on your driver’s license define your potential. The only thing stopping you from building the body you want is a lack of a plan. It’s time to get one.

Are you ready to prove to yourself that your best years of training are still ahead of you? Start your free trial of the 12reps app and unlock your true potential.

References

[1] Harman, S. M., Metter, E. J., Tobin, J. D., Pearson, J., & Blackman, M. R. (2001). Longitudinal effects of aging on serum total and free testosterone levels in healthy men. The Journal of Clinical Endocrinology & Metabolism, 86(2), 724-731. https://academic.oup.com/jcem/article/86/2/724/2841070
[2] Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.https://bjsm.bmj.com/content/52/6/376
[3] Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care, 7(4), 405-410. https://journals.lww.com/co-clinicalnutrition/abstract/2004/07000/muscle_tissue_changes_with_aging.8.aspx
[4] Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., … & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810. https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12922

: muscle building compound exercises fitness after 30 progressive overload protein intake recovery sarcopenia strength training testosterone workout plan

5-Day Strength Training Split: Gain 10kg of Lean Muscle in 12 Months

Introduction

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.

The Importance of a Structured Training Split

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.

12Reps app 5-day split : muscle building beginner workout exercise fitness gain muscle strength training workout plan

The Ultimate 5-Day Muscle-Building Split: My Proven Path to 8kg of Muscle

Hi, I’m Will Duru, a personal trainer with over a decade of experience in helping people like you achieve their fitness goals. I hold a degree in Sport and Exercise Science, and I’m passionate about using my knowledge to create effective and sustainable training programs. Today, I’m excited to share with you the exact 5-day training split that helped me gain 8kg of lean muscle. This isn’t just about lifting weights; it’s about a holistic approach that combines smart training, proper nutrition, and consistent effort.

The Foundation: Progressive Overload Explained

If there’s one principle that has been the cornerstone of my success and the success of my clients, it’s progressive overload. In simple terms, progressive overload means continually increasing the demands on your muscles to stimulate growth. You can’t expect to get stronger or build muscle if you’re always lifting the same weight for the same number of reps. Your body is smart; it adapts. To keep making progress, you have to give it a reason to adapt.

This doesn’t mean you have to go to failure on every set, but it does mean you need to challenge yourself. Whether it’s adding a little more weight, doing one more rep, or reducing your rest time, the key is to consistently push your limits. This is a principle I’ve applied with great success, not just for myself but also for my female clients. I’ve seen firsthand how lifting heavy weights can transform a woman’s body, helping them build lean muscle, burn fat, and sculpt a strong, confident physique. It’s a myth that lifting heavy weights will make women bulky. The truth is, it’s the most effective way to achieve that toned, athletic look that so many desire. You can read more about how I apply this in my article on The Science of Progressive Overload.

Fueling Your Gains: The Nutrition Blueprint

Training is only half the battle. To truly maximise your muscle-building potential, you need to fuel your body with the right nutrients. Think of your body as a high-performance car; you can have the best engine in the world, but if you put in low-quality fuel, it’s not going to perform at its best. The same goes for your body. Here’s a breakdown of the macronutrients you need to focus on:

Protein: The Building Block

Protein is the most important macronutrient for muscle growth and repair. When you lift weights, you create microscopic tears in your muscle fibres. Protein provides the amino acids your body needs to repair these tears and build your muscles back stronger. I recommend consuming around 1.6-2.2 grams of protein per kilogram of body weight. For an 80kg individual, that’s about 128-176 grams of protein per day.

Good sources of protein include:

Lean meats (chicken, turkey, beef)
Fish (salmon, tuna, cod)
Eggs
Dairy products (Greek yogurt, cottage cheese)
Protein supplements (whey, casein)

Carbohydrates: Energy for Performance

Carbohydrates are your body’s primary source of energy. They fuel your workouts and replenish your glycogen stores after training. Don’t be afraid of carbs; they are essential for performance and recovery. I recommend consuming around 4-6 grams of carbohydrates per kilogram of body weight. For an 80kg individual, that’s about 320-480 grams of carbohydrates per day.

Good sources of carbohydrates include:

Oats
Rice
Potatoes
Fruits
Vegetables

Fats: Essential for Health and Hormones

Fats often get a bad rap, but they are essential for overall health and hormone production. Healthy fats help regulate your hormones, including testosterone, which plays a crucial role in muscle growth. I recommend consuming around 0.8-1.2 grams of fat per kilogram of body weight. For an 80kg individual, that’s about 64-96 grams of fat per day.

Good sources of healthy fats include:

Avocados
Nuts and seeds
Olive oil
Fatty fish (salmon)

To make tracking your nutrition easier, I highly recommend using the 12Reps app. It takes the guesswork out of nutrition and helps you stay on track with your goals. And for my female clients, I have a specific guide on how to build strength and confidence with a proper weight training routine, which you can find here: Woman’s Weight Training Routine Guide for Beginners.

My 5-Day Muscle-Building Split: The Workout

This 5-day split is designed to effectively target each major muscle group, allowing for adequate recovery while maximising growth. Remember, the key is progressive overload – aim to improve each session by adding weight, increasing reps, or refining form. Each exercise includes a warm-up set, followed by 4 working sets with reps between 8-12. The intensity should be challenging, meaning the last few reps of each set should feel difficult to complete.

Monday: Chest & Back

Warm-up: 5-10 minutes of light cardio (e.g., cycling, elliptical) followed by dynamic stretches for the chest and back.

Exercise	Sets	Reps	Rest Period (seconds)	Intensity (RPE)
Barbell Bench Press	4	8-12	60-90	7-9
Dumbbell Incline Press	4	8-12	60-90	7-9
Lat Pulldown (Machine)	4	8-12	60-90	7-9
Seated Cable Row (Machine)	4	8-12	60-90	7-9
Dumbbell Pullover	4	8-12	60-90	7-9
TRX Rows	4	8-12	60-90	7-9

Alternative Exercises:

Machine Chest Press
Dumbbell Row
TRX Chest Press

Tuesday: Shoulders, Biceps & Triceps

Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the shoulders, biceps, and triceps.

Exercise	Sets	Reps	Rest Period (seconds)	Intensity (RPE)
Barbell Overhead Press	4	8-12	60-90	7-9
Dumbbell Lateral Raises	4	8-12	60-90	7-9
Machine Shoulder Press	4	8-12	60-90	7-9
Barbell Bicep Curls	4	8-12	60-90	7-9
Dumbbell Hammer Curls	4	8-12	60-90	7-9
Triceps Pushdown (Machine)	4	8-12	60-90	7-9

Alternative Exercises:

Dumbbell Front Raises
Machine Bicep Curl
Overhead Dumbbell Extension

Wednesday: Legs, Abs & Calves

Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the legs, hips, and core.

Exercise	Sets	Reps	Rest Period (seconds)	Intensity (RPE)
Barbell Squats	4	8-12	60-90	7-9
Dumbbell Lunges	4	8-12	60-90	7-9
Leg Press (Machine)	4	8-12	60-90	7-9
Plank (Bodyweight)	4	30-60 sec	30-60	7-9
Machine Crunches	4	8-12	60-90	7-9
Standing Calf Raises (Machine)	4	8-12	60-90	7-9

Alternative Exercises:

Kettlebell Goblet Squat
TRX Squats
Dumbbell Calf Raises

Thursday: Rest & Recovery

This day is crucial for muscle repair and growth. Focus on active recovery like light walking or stretching, and ensure you get adequate sleep.

Friday: Chest, Biceps & Triceps

Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the chest, biceps, and triceps.

Exercise	Sets	Reps	Rest Period (seconds)	Intensity (RPE)
Dumbbell Flat Press	4	8-12	60-90	7-9
Machine Pec Fly	4	8-12	60-90	7-9
Barbell Close-Grip Bench Press	4	8-12	60-90	7-9
Dumbbell Concentration Curls	4	8-12	60-90	7-9
Cable Triceps Extension	4	8-12	60-90	7-9
TRX Bicep Curls	4	8-12	60-90	7-9

Alternative Exercises:

Kettlebell Floor Press
Machine Triceps Extension
Dumbbell Bicep Curls

Saturday: Back & Hamstrings

Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the back and hamstrings.

Exercise	Sets	Reps	Rest Period (seconds)	Intensity (RPE)
Barbell Deadlifts	4	6-10	90-120	8-10
Kettlebell Swings	4	10-15	60-90	7-9
Machine Leg Curls	4	8-12	60-90	7-9
Barbell Rows	4	8-12	60-90	7-9
Machine Back Extension	4	8-12	60-90	7-9
TRX Face Pulls	4	8-12	60-90	7-9

Alternative Exercises:

Dumbbell Romanian Deadlifts
Good Mornings (Barbell)
Machine Seated Row

Sunday: Active Recovery (Steam & Cold Shower)

This day is dedicated to enhancing recovery and overall well-being. A 20-minute session of steam and cold showers can significantly aid in muscle recovery, reduce soreness, and improve circulation. It’s a great way to prepare your body for the next week of training

Tracking Your Progress: The 12Reps App Advantage

Consistency and tracking are paramount to long-term success in your fitness journey. The 12Reps app is designed to be your ultimate training partner, helping you implement progressive overload seamlessly. It allows you to log your workouts, track your progress, and visualise your gains over time. This data-driven approach ensures you’re always challenging yourself and making measurable improvements. It’s like having a personal trainer in your pocket, guiding you every step of the way and making sure you never plateau. You can learn more about how the 12Reps app can elevate your strength training program here: Why the 12Reps App Will Elevate Your Strength Training Program.

Conclusion: Your Path to a Stronger You

Gaining 8kg of muscle was a journey, not a destination, and this 5-day training split, combined with a focus on nutrition and recovery, was my roadmap. Remember, building muscle is a marathon, not a sprint. Be patient, be consistent, and trust the process. By applying the principles of progressive overload, fueling your body correctly, and utilising tools like the 12Reps app, you too can achieve significant muscle gains and transform your physique. Start today, and embark on your own path to a stronger, more confident you.

References

[1] The Science of Progressive Overload: How Just12Reps Helps You Build Strength Smarter. Available at: https://just12reps.com/the-science-of-progressive-overload-how-just12reps-helps-you-build-strength-smarter/
[2] Woman’s Weight Training Routine Guide for Beginners: A 12-Week Beginner’s Program. Available at: https://just12reps.com/a-womans-weight-training-routine-guide-to-building-strength-and-confidence-a-12-week-beginners-program/
[3] Why the 12Reps App Will Elevate Your Strength Training Program. Available at: https://just12reps.com/why-the-12reps-app-will-elevate-your-strength-training-program/

12Reps app 5-day split : muscle building fitness gain muscle nutrition progressive overload strength training Will Duru workout plan

Scott Littlefield

16:17 22 Apr 24

I have been training with Will for almost 2 years. He has the right balance between pushing my strength and fitness, whist also working on my boxing technique. Great guy and he really knows his stuff.

Tori Leech

16:05 27 Mar 24

Will is such an amazing PT I couldn't recommend him enough. He comes up with structured plans that keep things varied and interesting but that also allow you to see how far you're coming. I did one strength session a week with Will and the progress I saw in just 6 months was phenomenal. He gives lots of great advice and he's happy to push you as much as you'd like.He's also a very genuine person and really easy to get along with and talk to. You definitely won't regret working out with Will.

Laura Palacio Trinidad

11:19 27 Mar 24

I asked Will for help when I was stuck on my Olympic lifting and it was a game changing. He helped me improve my technique and since then weights are coming up easier, we all love PBs :)Will is very knowledgeable and patient. I highly remember him as a coach.

Lucinda Charley

10:22 27 Mar 24

First of all, It's a pleasure to have been trained and worked Will. His dedication to his work as a professional person is pristine.He has set goal for his clients and demands that it is achieved. Very caring and determined man.I believe he will excel with ease. Strength and honour for Will.

Bella Weil

20:28 07 Mar 24

The absolute best PT. Not just getting you fitness results, but making every session fun!

Daisy Blackshaw

19:08 03 Jan 24

I began sessions with Will when I was new to strength training, I was nervous to begin with however that quickly went away as Will was so easy to get on with. He took his time explaining each exercise and made me feel comfortable and confident in my abilities. He also offered to add boxing to end our sessions as I’d mentioned that it was something Id previously enjoyed which I was grateful for. I’m now much more confident weight training alone and no longer feel intimidated by it, but if I ever have something I’m unsure about I know Will is always happy to help. I couldn’t have asked for a better PT.

Tag: workout plan

Why Strength Training is a Game-Changer for Men

Building a Habit That Lasts a Lifetime

The 30-Day Challenge Workout Plan

Workout Tables

Day 1: Chest & Back

Day 2: Shoulders & Biceps

Day 3: Legs & Triceps

Day 4: Back, Core & Abs

Day 5: Full Body Functional

Nutrition: Your Fuel for Transformation

Your Digital Trainer: The 12reps App

Your 30-Day Transformation Awaits

References

The Truth About Aging and Muscle

The Over-30 Muscle-Building Blueprint

Fueling the Machine: What to Eat

Your Strongest Decade Yet

References

Introduction

The Importance of a Structured Training Split

Nutrition for Muscle Growth

Sleep and Recovery

The 12-Week Beginner Strength Training Program

Warm-up (10 minutes)

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

Cool-down (10 minutes)

Track Your Progress with the 12Reps App

Conclusion

The Foundation: Progressive Overload Explained

Fueling Your Gains: The Nutrition Blueprint

Protein: The Building Block

Carbohydrates: Energy for Performance

Fats: Essential for Health and Hormones

My 5-Day Muscle-Building Split: The Workout

Monday: Chest & Back

Tuesday: Shoulders, Biceps & Triceps

Wednesday: Legs, Abs & Calves

Thursday: Rest & Recovery

Friday: Chest, Biceps & Triceps

Saturday: Back & Hamstrings

Sunday: Active Recovery (Steam & Cold Shower)

Tracking Your Progress: The 12Reps App Advantage

Conclusion: Your Path to a Stronger You

References

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