Also, before we get started, you can download the PDF for the muscle gain workout plan. With the exception of crunches for abs, you’ll do 8–12 reps per set. Intermediate: 3 to 4 days per week. 6) Print the 7 day workout plan below and do the workout. 1) 12 exercises. (Especially if you are a beginner) The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Carefully read all exercise descriptions before attempting them yourself. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. How Often Do You Do A Full Body Workout. 10) Prep your meals. 8) Print healthy eating grocery list and shop smart. 9) Print meal plan template to keep you organized. 2) Infographic with visual instructions to follow online Beginner: 2 to 3 days per week. Scroll Below To See Full Instructions Along With Our Printable PDF For The 7 Day Workout Plan For Home Scroll Below To See Full Instructions Along With Our Printable PDF For At Home Workout Plan Without Equipment. 7) Consume mostly water and cut down on alcohol. The Beginner Program is designed for those who have a basic level of fitness (that is, they are able to walk comfortably for 30 minutes) or those who have completed the pre-beginner program. If you are unsure of your fitness level we strongly recommend that you consult your doctor. Advanced: 4 to 5 days per week. 6 Week Workout Program To Build Muscle Please read this before you start!