{"id":442,"date":"2026-02-04T08:00:55","date_gmt":"2026-02-04T08:00:55","guid":{"rendered":"https:\/\/abouthealthfitness.com\/?p=442"},"modified":"2026-02-04T08:00:55","modified_gmt":"2026-02-04T08:00:55","slug":"full-week-gym-workout-plan-for-muscle-gain-beginners-intermediate-buddyfitness","status":"publish","type":"post","link":"https:\/\/abouthealthfitness.com\/?p=442","title":{"rendered":"Full Week Gym Workout Plan For Muscle Gain | Beginners | Intermediate @BuddyFitness"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/VqXLFffiU2I\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>CONTENT OF VIDEO :- <\/p>\n<p>Full Week Gym Workout Plan For Muscle Gain | Beginners &#038; Intermediate<\/p>\n<p>Training Two Body Parts Workout Schedule<br \/>\nFull Week Gym Workout Plan For Muscle Gain<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n\u200cMAIN GOAL &#8211; MUSCLE BUILDING<br \/>\n\u200cWORKOUT TYPE &#8211; FULL BODY<br \/>\n\u200cTRAINING LEVEL &#8211; BEGINNER &#038; INTERMEDIATE<br \/>\n\u200cPROGRAM DURATION &#8211; 12 WEEKS<br \/>\n\u200cTARGET GENDER MALE &#038; FEMALE<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nFULL WEEK GYM WORKOUT PLAN  2022<\/p>\n<p>(DAY &#8211; 1) MONDAY          &#8211;       CHEST &#038; TRICEPS<br \/>\n(DAY &#8211; 2) TUESDAY         &#8211;        CARDIO &#038; REST<br \/>\n(DAY &#8211; 3) WEDNESDAY   &#8211;       BACK &#038; BICEPS<br \/>\n(DAY &#8211; 4) THURSDAY      &#8211;       CARDIO &#038; REST<br \/>\n(DAY &#8211; 5) FRIDAY             &#8211;       SHOULDERS &#038; FOREARMS<br \/>\n(DAY &#8211; 6) SATURDAY      &#8211;        LEGS &#038; ABS<br \/>\n(DAY &#8211; 7) SUNDAY           &#8211;       REST<\/p>\n<p>By Buddy Fitness Ravi Kumar <\/p>\n<p>For Customized Diet Plan and Workout Plan,<br \/>\nClick here \ud83d\udc49 https:\/\/www.buddyfitness.in\/programs<\/p>\n<p>Do Like, Comment &#038; Share It And Do Subscribe To @BuddyFitness<br \/>\nClick Here To Subscribe : https:\/\/www.youtube.com\/c\/BuddyFitness<\/p>\n<p>BUDDY FITNESS WEBSITE<br \/>\nhttp:\/\/www.buddyfitness.in\/<\/p>\n<p>Follow Me On Instagram :- @buddyfitness.in<br \/>\nhttps:\/\/instagram.com\/buddyfitness.in?igshid=NGExMmI2YTkyZg==<\/p>\n<p>Follow Me On Instagram :- @buddyfitness_<br \/>\nhttps:\/\/instagram.com\/buddyfitness_?igshid=MjEwN2IyYWYwYw==<\/p>\n<p>Follow Me On Twitter :-<br \/>\nBuddy Fitness (Ravi Kumar) @buddyfitness_)<br \/>\nhttps:\/\/twitter.com\/buddyfitness_?t=CdXZCvwoo6hEDOJjWlA8Bg&#038;s=09 <\/p>\n<p>Follow Me On Facebook page :-<br \/>\nRavi Kumar Buddy fitness<br \/>\nhttps:\/\/m.facebook.com\/buddyfitnessravikumar\/<\/p>\n<p>full week gym workout plan, full week gym workout plan 2024, full week gym workout plan for muscle gain, full week gym workout plan for beginners, full week gym workout plan for weight gain, full week gym workout plan for muscle gain for beginners, weekly gym workout plan for muscle building, two body parts workout schedule, beginner workout at gym, beginners, intermediate, buddy fitness, training split, workout, workout plan, gym workout plan, gym workout plan for beginners, full week gym workout plan for weight loss<\/p>\n<p>#Workoutplan #musclegain #buddyfitness #ravikumar<\/p>\n<p>Chapters :<br \/>\n0:00 INTRODUCTION<br \/>\n0:14 WORKOUT SUMMARY<br \/>\n0:32 TIPS BEFORE WE START<br \/>\n0:49 MONDAY (DAY 1)<br \/>\n0:51 CHEST &#038; TRICEPS WORKOUTS<br \/>\n0:53 BARBELL BENCH PRESS<br \/>\n1:07 INCLINE BARBELL BENCH PRESS<br \/>\n1:20 DECLINE BARBELL BENCH PRESS<br \/>\n1:34 INCLINE DUMBBELL FLY<br \/>\n1:48 DUMBBELL PULLOVER<br \/>\n2:01 TRICEP PUSH-DOWN (CABLE)<br \/>\n2:14 TRICEPS DIPS<br \/>\n2:27 REVERSE PULL-DOWN<br \/>\n2:42 TUESDAY (DAY 2)<br \/>\n2:44 CARDIO\/REST<br \/>\n2:48 WEDNESDAY (DAY 3)<br \/>\n2:50 BACK &#038; BICEPS WORKOUT<br \/>\n2:54 BARBELL DEADLIFT<br \/>\n3:09 LAT PULL-DOWN<br \/>\n3:22 DUMBBELL ROW<br \/>\n3:36 SEATED CABLE ROW<br \/>\n3:47 CHIN-UP<br \/>\n4:00 DUMBBELL BICEP CURL<br \/>\n4:13 Z &#8211; BAR PREACHER CURL<br \/>\n4:25 DUMBBELL HAMMER CURL<br \/>\n4:38 CONCENTRATION CURL<br \/>\n4:52 THURSDAY (DAY 4)<br \/>\n4:55 CARDIO\/REST<br \/>\n4:58 FRIDAY (DAY 5)<br \/>\n5:01 SHOULDERS &#038; FOREARMS<br \/>\n5:06 DUMBBELL SHOULDER PRESS (SEATED)<br \/>\n5:20 DUMBBELL SIDE RAISE<br \/>\n5:33 CABLE FRONT RAISE<br \/>\n5:46 BARBELL OVERHEAD PRESS<br \/>\n5:59 DUMBBELL SHRUG<br \/>\n6:11 DUMBBELL WRIST CURL<br \/>\n6:26 DUMBBELL REVERSE WRIST CURL<br \/>\n6:40 SATURDAY (DAY 6)<br \/>\n6:42 LEGS &#038; ABS WORKOUT<br \/>\n6:46 Ex. 1 BARBELL SQUAT<br \/>\n6:59 DUMBBELL LUNGES<br \/>\n7:11 LEG EXTENSION<br \/>\n7:24 LEG CURL<br \/>\n7:36 SEATED CALF RAISE<br \/>\n7:47 BICYCLE CRUNCHES<br \/>\n8:00 REVERSE CRUNCHES<br \/>\n8:12 DECLINE SIT &#8211; UP<br \/>\n8:24 SUNDAY<br \/>\n8:26 ONLY REST<br \/>\n8:35 BUDDY FITNESS WEBSITE<\/p>\n","protected":false},"excerpt":{"rendered":"<p>CONTENT OF VIDEO :- Full Week Gym Workout Plan For Muscle Gain | Beginners &#038; Intermediate Training Two Body Parts [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":444,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abouthealthfitness.com\/?p=442\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Week Gym Workout Plan For Muscle Gain | Beginners | Intermediate @BuddyFitness - Health &amp; 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