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Start 2-minute quiz. Get personalized gym workout program to reach your body goal! Reach your muscle goals easily with MadMuscles.
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Find the best workout routine for your goal and experience level from over 1000 free plans. Choose from categories such as muscle building, fat loss, strength, bodyweight, and more.
Learn how to build muscle and strength in four weeks with this progressive plan. Start with full-body workouts, then move to upper/lower splits, push/pull/legs, and full-body again.
- Walking through the door makes you a winner. Ask for a tour if you need to know where things are! Change into workout clothes. Stand in one spot, do a few stretches, get the lay of the land.
- What you do in the gym doesn’t matter – build the habit of going regularly. Develop confidence at the treadmill with just walking. Start to realize you have just as much of a right to be there as anybody else.
- Warm up on the treadmill with a 10-minute walk. Find a place where you can do bodyweight movements out of the way. Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you.
- Remember you have just as much a right as everybody else to use the free weights. Take a deep breath, go into free weights section, and get a 10 lb.
Jun 7, 2019 · Learn how to optimize your recovery and build muscle with a 6 day gym workout routine. Find out the best exercises, sets, reps, and tips for each body part.
- Jake Boly
- Establish a Goal. When you’re starting your first training program — regardless of your experience level — it’s going to be most effective if you’re clear about your goals from the jump.
- Select a Workout Split. A workout split is how you decide to break up your program day-by-day. Workout splits are a great way to emphasize certain aspects of your routine and manage your energy.
- Choose Your Exercises. Once you have your split worked out, you need to pick which exercises you’ll do each day. The exercises you choose for your program are an important factor and should reflect what your primary goals are.
- Choose Your Sets and Reps. Repetitions — or reps as they’re commonly called — are the number of times you perform a certain exercise. A set is how many times you do those repetitions.
May 8, 2022 · Learn how to build muscle and strength with a 3-day split workout that suits your fitness level and goal. Choose from two different splits: upper/lower or push/pull/legs, and follow the exercises, sets, reps, and rest instructions in this guide.
Mar 21, 2024 · Build workout plans that fit your schedule and goals! Learn which exercises to pick for your workout routine or program with this step-by-step guide!
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