Top Bodybuilding Programs To Gain Weight & Build Muscles

Have you always aspired to be a bodybuilder but been apprehensive of your low weight? Well, all the famous bodybuilders that we admire today did not pack all those great muscles in a day. Some of them even had low weight problems like you. But they did not let that stop them and focused on the right diet and exercises to build that awe-inspiring physique. The post below offers a brief on the best bodybuilding programs that will help you to gain weight and build muscles.

5 by 5 program

This is a popular program when it comes to gaining a solid volume of muscle mass and strength. The 5 by 5 program comprises of 3 major exercises which target your chief muscle groups, both in upper and lower body. This program is great to stimulate a good lot of muscle fibers frequently that leads to a steady testosterone release which eventually promotes higher muscle mass. The exercises to include in this program are:

  • Barbell squat- 5 reps and 5 sets
  • Barbell Medium Grip bench press- 5 reps and 5 sets
  • Bent-over barbell- 5 reps and 5 sets
  • Pullups- 8 reps and 2 sets
  • Side-lateral raise- 8 reps and 2 sets
  • Sit-up- 15 reps and 2 sets

Lower/upper split training

The main maxim of the workout program is to work on all muscle groups minimum 2x every week. The exercises to include in this program are:

  • Barbell squat- 5 reps and 4 sets
  • Leg extensions- 10 reps and 2 sets
  • Dumbbell lunges- 8 reps and 3 sets
  • Lying leg-curls- 10 reps and 2 sets
  • Standing-calf raises- 10 reps and 2 sets
  • Hanging-leg raise- 15 reps and 2 sets

As mentioned previously, you would also need a proper muscle-building diet plan in tandem with these bodybuilding programs here. But when it comes to gaining weight with meals, make sure to consult a certified nutritionist or dietician.