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The Top 5 Workout Routines for Building Muscle and Strength

By February 3, 2023 March 18th, 2023 No Comments
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The Top 5 Workout Routines for Building Muscle and Strength

Building muscle and strength is a common goal for many people, whether for aesthetic purposes or for improving athletic performance.

To achieve this goal, it's essential to have a well-designed workout routine that targets the right muscle groups and provides progressive overload.

In this article, we will take a look at the top 5 workout routines for building muscle and strength. Each routine has its own unique approach, benefits, and exercises, allowing you to choose the one that suits your needs and goals the best.

Whether you're a beginner or an experienced gym enthusiast, this article will provide you with valuable information and inspiration for your next workout.

 

Workout Routine 1: The 5-Day Split

The 5-day split workout routine is a classic and popular approach to building muscle and strength.

The idea behind the 5-day split is to divide the week into 5 training days, each focusing on a specific muscle group. For example, one day might focus on chest and triceps, another day on legs and glutes, and so on.

The benefits of the 5-day split routine include the ability to target specific muscle groups more effectively, provide adequate rest and recovery between workouts, and the ability to perform more exercises and sets for each muscle group.

The exercises included in the 5-day split routine can vary depending on your goals and experience, but typically involve compound movements such as bench press, squats, and deadlifts, along with isolation exercises like bicep curls and tricep extensions.

It's important to note that while the 5-day split routine can be highly effective, it also requires a significant time commitment and can be challenging for beginners. It's essential to have proper form, progress slowly, and listen to your body to avoid injury.

Here is an example of a 5-day split workout routine:

Day 1: Chest and Triceps

  1. Bench Press (3 sets of 8-12 reps)
  2. Incline Dumbbell Press (3 sets of 8-12 reps)
  3. Flyes (3 sets of 8-12 reps)
  4. Close Grip Bench Press (3 sets of 8-12 reps)
  5. Skull Crushers (3 sets of 8-12 reps)

Day 2: Back and Biceps

  1. Deadlifts (3 sets of 8-12 reps)
  2. Pull-ups (3 sets of 8-12 reps)
  3. Lat Pulldowns (3 sets of 8-12 reps)
  4. Barbell Bicep Curls (3 sets of 8-12 reps)
  5. Hammer Curls (3 sets of 8-12 reps)

Day 3: Legs and Glutes

  1. Squats (3 sets of 8-12 reps)
  2. Lunges (3 sets of 8-12 reps)
  3. Leg Press (3 sets of 8-12 reps)
  4. Deadlifts (3 sets of 8-12 reps)
  5. Glute Bridges (3 sets of 8-12 reps)

Day 4: Shoulders and Abs

  1. Overhead Press (3 sets of 8-12 reps)
  2. Lateral Raises (3 sets of 8-12 reps)
  3. Rear Delt Flyes (3 sets of 8-12 reps)
  4. Plank (3 sets, hold for 45-60 seconds)
  5. Russian Twists (3 sets of 15-20 reps)

Day 5: Rest day or Active recovery

 
 

Workout Routine 2: The Full-Body Workout

The full-body workout routine is a simple and efficient approach to building muscle and strength.

Instead of dividing the week into specific muscle groups, the full-body workout involves working the entire body in each workout session.

The benefits of the full-body workout routine include the ability to work multiple muscle groups in one session, increased calorie burn, and a more balanced and functional muscle development.

The exercises included in the full-body workout can vary, but typically involve compound movements like squats, deadlifts, and bench press, as well as isolation exercises like bicep curls and tricep extensions.

The full-body workout routine is a great option for those who have limited time to spend in the gym, or for those who prefer to keep things simple. However, it's essential to progress gradually and listen to your body to avoid injury and ensure proper recovery.

 

Here is an example of a full-body workout routine:

  1. Squats (3 sets of 8-12 reps)
  2. Deadlifts (3 sets of 8-12 reps)
  3. Bench Press (3 sets of 8-12 reps)
  4. Pull-ups (3 sets of 8-12 reps)
  5. Bicep Curls (3 sets of 8-12 reps)
  6. Tricep Extensions (3 sets of 8-12 reps)
  7. Lateral Raises (3 sets of 8-12 reps)
  8. Plank (3 sets, hold for 45-60 seconds)
  9. Russian Twists (3 sets of 15-20 reps)

 

 

Workout Routine 3: The Push/Pull/Legs Split

The push/pull/legs split is a workout routine that divides the week into three workout days, each focusing on a specific set of muscle groups.

The push workout focuses on chest, triceps, and shoulders, the pull workout focuses on back and biceps, and the legs workout focuses on legs and glutes.

The benefits of the push/pull/legs split include the ability to give each muscle group enough recovery time and the ability to train each muscle group with more intensity and volume.

The push/pull/legs split is a great option for intermediate to advanced fitness enthusiasts who want to focus on building muscle and strength in specific muscle groups.

Here is a sample push/pull/legs split routine:

Day 1: Push workout

  1. Bench Press (3 sets of 8-12 reps)
  2. Incline Dumbbell Press (3 sets of 8-12 reps)
  3. Overhead Press (3 sets of 8-12 reps)
  4. Lateral Raises (3 sets of 8-12 reps)
  5. Skull Crushers (3 sets of 8-12 reps)

Day 2: Pull workout

  1. Deadlifts (3 sets of 8-12 reps)
  2. Pull-ups (3 sets of 8-12 reps)
  3. Lat Pulldowns (3 sets of 8-12 reps)
  4. Barbell Bicep Curls (3 sets of 8-12 reps)
  5. Hammer Curls (3 sets of 8-12 reps)

Day 3: Legs workout

  1. Squats (3 sets of 8-12 reps)
  2. Lunges (3 sets of 8-12 reps)
  3. Leg Press (3 sets of 8-12 reps)
  4. Deadlifts (3 sets of 8-12 reps)
  5. Glute Bridges (3 sets of 8-12 reps)
  6.  
 

Workout Routine 4: The Bodyweight Routine

The bodyweight workout routine uses only your own bodyweight as resistance to build muscle and strength.

Bodyweight exercises, such as push-ups, squats, and pull-ups, can target all major muscle groups and be performed anywhere, making it a convenient option for those who don't have access to a gym or weight training equipment.

The benefits of bodyweight workouts include increased strength, improved coordination and balance, and the ability to train anywhere, at any time.

Bodyweight workouts can be adjusted to fit your individual fitness level and goals, making it a suitable option for beginners, as well as advanced fitness enthusiasts.

Here is an example of a solid bodyweight workout routine:

Day 1: Upper Body workout

  1. Push-ups (3 sets of 8-12 reps)
  2. Dips (3 sets of 8-12 reps)
  3. Pull-ups (3 sets of 8-12 reps)
  4. Diamond Push-ups (3 sets of 8-12 reps)
  5. Tricep Dips (3 sets of 8-12 reps)

Day 2: Lower Body workout

  1. Squats (3 sets of 8-12 reps)
  2. Lunges (3 sets of 8-12 reps)
  3. Glute Bridges (3 sets of 8-12 reps)
  4. Calf Raises (3 sets of 8-12 reps)
  5. Plank (3 sets of 30-60 seconds)

Day 3: Rest Day

Day 4: Upper Body workout

  1. Push-ups (3 sets of 8-12 reps)
  2. Dips (3 sets of 8-12 reps)
  3. Pull-ups (3 sets of 8-12 reps)
  4. Diamond Push-ups (3 sets of 8-12 reps)
  5. Tricep Dips (3 sets of 8-12 reps)

Day 5: Lower Body workout

  1. Squats (3 sets of 8-12 reps)
  2. Lunges (3 sets of 8-12 reps)
  3. Glute Bridges (3 sets of 8-12 reps)
  4. Calf Raises (3 sets of 8-12 reps)
  5. Plank (3 sets of 30-60 seconds)
 

Workout Routine 5: The Dumbbell Only Routine

The dumbbell only workout routine utilizes a pair of dumbbells to target all major muscle groups and build strength and muscle mass.

Dumbbells are a versatile piece of equipment, allowing for a wide range of exercises to be performed, including isolation exercises and compound movements.

This workout routine can be done at home or in the gym and is a great option for those who don't have access to a full weightlifting setup.

By using a pair of dumbbells, you can perform exercises that mimic traditional barbell lifts, such as the bench press, squat, and deadlift, to target specific muscle groups.

Here is a sample dumbbell only workout routine:

Day 1: Upper Body workout

  1. Dumbbell Bench Press (3 sets of 8-12 reps)
  2. Dumbbell Bent Over Row (3 sets of 8-12 reps)
  3. Dumbbell Bicep Curl (3 sets of 8-12 reps)
  4. Dumbbell Tricep Extension (3 sets of 8-12 reps)
  5. Dumbbell Fly (3 sets of 8-12 reps)

Day 2: Lower Body workout

  1. Dumbbell Squat (3 sets of 8-12 reps)
  2. Dumbbell Deadlift (3 sets of 8-12 reps)
  3. Dumbbell Lunge (3 sets of 8-12 reps)
  4. Dumbbell Calf Raise (3 sets of 8-12 reps)
  5. Dumbbell Shuffle (3 sets of 8-12 reps)

Day 3: Rest Day

Day 4: Upper Body workout

  1. Dumbbell Bench Press (3 sets of 8-12 reps)
  2. Dumbbell Bent Over Row (3 sets of 8-12 reps)
  3. Dumbbell Bicep Curl (3 sets of 8-12 reps)
  4. Dumbbell Tricep Extension (3 sets of 8-12 reps)
  5. Dumbbell Fly (3 sets of 8-12 reps)

Day 5: Lower Body workout

  1. Dumbbell Squat (3 sets of 8-12 reps)
  2. Dumbbell Deadlift (3 sets of 8-12 reps)
  3. Dumbbell Lunge (3 sets of 8-12 reps)
  4. Dumbbell Calf Raise (3 sets of 8-12 reps)
  5. Dumbbell Shuffle (3 sets of 8-12 reps)

 

Supplementation for Building Muscle and Strength

While a well-structured workout routine and balanced diet are essential for building muscle and strength, supplementation can help to enhance your results.

Here are some of the most commonly used supplements for building muscle and strength:

    1. Creatine: Creatine is a naturally occurring substance that helps to increase energy production and improve performance during high-intensity exercises. It has been shown to increase strength and muscle mass, making it a popular choice among bodybuilders and athletes.
    2. Natural Anabolics: Natural anabolics refer to supplements that promote muscle growth and recovery without the use of hormones. Some popular natural anabolics include Epicatechin, Turkesterone, Kaempferia Parviflora (aka PhytoFUSE), and deer antler velvet (IGF-1).
    3. Testosterone Boosters: Testosterone is a key hormone for muscle growth and strength, and testosterone boosters aim to increase levels of this hormone naturally. Ingredients such as  Tribulus, Bulbine, Fenugreek and D-Aspartic Acid are commonly used in most popular natural testosterone boosters.
    4. Pre-Workout Supplements: Pre-workout supplements are designed to enhance energy and focus during your workout. They often contain caffeine, beta-alanine, and other ingredients that help to increase energy, endurance, and pump.
    5. Post-Workout Supplements: Post-workout supplements are designed to help with recovery and muscle growth after a workout. They often contain whey protein, BCAA, and other ingredients that help to reduce muscle damage, promote recovery, and build muscle.

 

In Conclusion:

So, there you have it! Building muscle and strength is a journey that requires a well-structured workout routine, balanced diet, and sufficient recovery.

With five workout routines at your fingertips, you now have the tools to jumpstart your journey and make progress towards your fitness goals.

Whether you're a beginner or an experienced fitness enthusiast, you can find a workout routine that fits your needs and modify it accordingly to help you reach your desired results.

Furthermore, supplementation can give you an extra boost and help you accelerate towards your goals faster. Keep in mind, building muscle and strength takes time and dedication, and consistency is key. Listen to your body, make adjustments when necessary, and most importantly, have fun with it! With the right mindset and approach, you can be on your way to building the body of your dreams.

So, what are you waiting for?

Pick a routine that best suits your lifestyle and get started today!

 

 

 

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard has written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. His personal blog is www.leonardshemtob.com

 
 

References:

  • PubMed: A database of life sciences and biomedical information, including peer-reviewed journals and research articles.
  • The Journal of Strength and Conditioning Research: A leading peer-reviewed journal for sports science research.
  • The International Journal of Sport Nutrition and Exercise Metabolism: A peer-reviewed journal focusing on sports nutrition and exercise metabolism.
  • The American College of Sports Medicine: A professional organization for sports medicine and exercise science, providing information and resources for professionals and the public.

 

 

 

Sponsored By Leonard Shemtob

https://leonardshemtob.com/

 
 
Leonard Shemtob

Leonard Shemtob

Leonard Shemtob is the President and CEO of Strong Supplements. Leonard has written countless articles on fitness, spirituality and other topics of interest. Leonard Shemtob enjoys yoga, weight lifting, meditation and spending time with his family. You can read more about him on his blog at www.leonardshemtob.com