Coaching Sessions: Mon-Fri, 6/7/9am & 5/6/7pm
HOME | ARTICLES

The Best Gym Workout Plans

Best Gym Workout Plans
In this post:

As a beginner, the gym can seem intimidating with all those machines, weights, and fit people doing exercises you might not recognise. But with the right gym workout plans for muscle gain, even a newbie can start seeing positive changes in just a few weeks.

The Beginner's Guide to Workout Plans for Muscle Gain

Have you ever set out on a journey without a map or a clear destination in mind? 

It's akin to starting your fitness journey without a well-structured workout plan. 

So, why is it essential to begin on the right foot with a thoughtfully designed plan? 

Let's delve into the numerous benefits:

1. Guidance and Direction

Starting your fitness journey without a plan is like trying to navigate a new city without a map. You might wander aimlessly, unsure of where to go or what to do next. A workout plan provides you with a clear path, ensuring that you know precisely what exercises to perform each day at the gym. It acts as your navigational tool, keeping you on course towards your fitness goals.

2. Maximising Your Time

Time is a precious resource, and none of us want to waste it. With a well-structured workout plan, you can make the most of your time at the gym. No more wandering from one machine to another, uncertain of what exercise to do next. Every minute spent in the gym is purposeful and focused, ensuring that you are getting the most out of your workout sessions.

3. Avoiding Plateaus

Have you ever felt stuck in your fitness journey, where it seems like no progress is being made? This is often due to a lack of variety in your workouts. When you don't have a structured plan, your body can become accustomed to the same exercises, leading to a plateau in your progress. A well-designed plan keeps things fresh and challenging, preventing those frustrating plateaus and helping you continually make progress.

4. Monitoring Progress

A workout plan is not just a tool for the present but also for the future. It allows you to track your progress systematically. With a plan in place, you can easily monitor your journey, recording the weights you lift, the number of repetitions you complete, and any changes in your body composition. This data is invaluable because it shows you how far you've come and where adjustments might be needed. Tracking progress is a motivating way to see your hard work paying off.

Crafting Your Muscle Gain Workout Plan

Now, let's delve into the steps involved in crafting a workout plan specifically tailored for muscle gain:

1. Setting Clear Goals

Your fitness journey should always begin with a clear set of goals. Are you looking to build muscle, shed excess fat, or improve your overall health? In the context of muscle gain, defining your objective is essential. It will act as a beacon, guiding the creation of your workout plan and shaping the path toward achieving your goals.

2. Frequency

Determine how many days a week you can dedicate to working out. For beginners, it's advisable to start with three to four days per week. This frequency allows you to establish a consistent routine without overexerting yourself, giving your body ample time to adapt to the new demands of your workout plan.

3. Exercise Selection

Incorporate a variety of resistance training exercises into your plan. These exercises encompass weight lifting, bodyweight movements, and the utilisation of resistance bands. Such exercises are particularly effective for muscle gain as they engage multiple muscle groups and stimulate muscle growth.

4. Balance is Key

To ensure comprehensive muscle development, it's crucial to strike a balance in your workout routine. Target different muscle groups, including your upper body, lower body, and core. This balanced approach not only promotes symmetry but also minimises the risk of muscular imbalances.

5. Compound Movements

Integrate compound exercises into your plan, as they are remarkably efficient for muscle gain. Compound movements, like squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously. They promote strength and muscle development in a holistic manner.

6. Repetitions and Sets

For muscle gain, it's advisable to aim for 3-4 sets of 8-12 repetitions per exercise. This range is particularly suitable for beginners who are looking to build muscle effectively. It strikes a balance between building muscular strength and hypertrophy (muscle size).

7. Progressive Overload

Progressive overload is a fundamental principle in muscle gain. To continue building muscle, gradually increase the amount of weight you lift as your strength improves. This approach challenges your muscles to adapt and grow, a concept known as progressive overload.

8. Rest and Recovery

It's crucial to allocate adequate time for rest and recovery between your workouts. Your muscles need time to repair and grow. Overworking your body can lead to overtraining and hinder your muscle-building progress. Ensuring you get enough sleep is also vital, as the majority of muscle repair and growth happens during rest.

9. Nutrition

A workout plan is only part of the equation; proper nutrition plays a critical role in supporting muscle gain. Ensure that your diet includes an adequate amount of protein, complex carbohydrates, and healthy fats. These nutrients provide the energy and building blocks your body needs for muscle growth and repair.

Get Fit and Feel Great with Primal's KICKSTART Program

Primal Gym's KICKSTART program is no ordinary fitness program. The word 'Primal' suggests our innate desire and instinctual push to be our best selves. 

It's about tapping into our body's natural capabilities and optimising them. 

Whether you've been a gym buff in the past who's lost that spark, or you're entirely new to the idea of lifting anything heavier than a grocery bag, the KICKSTART program is tailored to catapult you towards your health and fitness aspirations.

Why Choose Primal's KICKSTART Program?

Getting fit is not just about looking good but feeling your absolute best. It's about pushing past those self-imposed limitations and surprising yourself with what your body can truly achieve. 

Here's how Primal's KICKSTART program ensures that:

1. Tailored Training Programs

The unique thing about fitness is that every person's journey is distinct. What works wonders for one might not yield the same results for another. Recognising this, Primal moves away from the outdated, cookie-cutter training modules. 

Instead, the focus is on individuality. By offering a diverse range of programs simultaneously, Primal ensures that members aren’t just part of a routine; they are at the heart of a tailored experience. 

This customisation means that you’re not just following a generic plan, but embarking on a journey sculpted to your specific needs and goals.

2. Coach-Led Sessions

The importance of proper guidance cannot be overstated in the fitness realm. A wrong posture or incorrect technique can not only hamper progress but can lead to potential injuries. This is where Primal's expert coaches step in. Their profound knowledge of fitness ensures that every move you make is in line with achieving optimum results. 

From correcting the angle of your squats to ensuring your spine remains neutral during core exercises, they've got you covered. And if a particular exercise isn’t working out for you? They’re equipped with a plethora of alternatives to ensure you continue without a hitch.

3. Expert Guidance

Group sessions are fantastic for fostering a sense of community and mutual motivation. However, there's often a fear of getting lost in the crowd. 

At Primal, this is never a concern. While the energy of group sessions is harnessed, the coaches provide a touch of personalisation. 

Imagine getting the benefits of personal training – the focused attention, tailored advice, and individual feedback – all while enjoying the community spirit of group sessions. It’s the best of both worlds, ensuring you’re always on track and motivated.

4. Community Focus

The path to fitness is as much a mental challenge as it is a physical one. At Primal Gym, this journey isn't something you undertake alone. 

From the moment you step in, you become part of a tight-knit community – a family that sweats together, celebrates together, and sometimes, commiserates together. 

It’s this sense of belonging that can make all the difference on tough days. When you’re surrounded by individuals who share your aspirations and challenges, every step becomes easier. You’re not just working towards your own goals; you’re uplifted by the collective spirit of the Primal family.

Primal’s KICKSTART program isn’t just another fitness routine; it’s a holistic experience that caters to your body, mind, and spirit. It understands that fitness isn’t just a destination but a journey, and every journey is better with the right companions by your side.

Benefits of Primal's Approach

Become stronger

Strength is the foundation of nearly every athletic and daily activity. It's not just about looking good; it's about functional power that makes life's tasks easier. Whether your goal is to lift heavy weights, play with your children without getting tired, or carry groceries effortlessly, strength is key. 

At Primal, the emphasis is on understanding your body's potential. Not everyone will become a professional bodybuilder, but everyone has the potential to be stronger than they are now.

Building strength is about more than just lifting weights. It's about understanding muscle groups, using the correct form, and ensuring that each workout targets different aspects of strength, from endurance to raw power. 

Whether you are looking for muscle hypertrophy or just overall health benefits, Primal ensures that you walk away from each session feeling stronger and more empowered.

Get fitter 

As we grow older, our priorities often shift. While looking good remains a goal, feeling good and staying healthy becomes equally crucial. The heart, being a vital organ, requires special attention. 

Cardiovascular health can often be a clear indicator of our overall health. Especially for those in the age bracket of 40 and above, maintaining heart health becomes critical.

Primal recognises this importance. The cardio systems incorporated are not just generic run-of-the-mill exercises. They are tailored, especially considering the needs of those aged 40 and above. 

These exercises don’t just challenge the heart; they strengthen it, ensuring improved endurance and stamina. With a fitter heart, daily tasks become easier, energy levels rise, and the overall quality of life sees a significant enhancement.

Move freely 

Our modern world has bestowed many conveniences upon us. Yet, the sedentary nature of many of our jobs and routines has taken a toll on our physical well-being. Long hours at desks, extended driving sessions, or even binge-watching favourite shows can lead to stiff joints, decreased mobility, and postural problems.

Primal addresses this issue head-on with a comprehensive workout plan for muscle gain. The programs are not just about strength and cardio; they are about holistic health. At Primal, participants are introduced to exercises and routines that counteract the adverse effects of today’s sedentary lifestyle.

By focusing on joint flexibility, posture correction, and functional movements, members learn to move as the human body is intended to. 

As a result, they experience less pain, better posture, and a newfound freedom in their movements, making daily tasks more manageable and life more enjoyable.

Your Fitness, Your Choice

To cater to varied needs, we offer two enticing options:

Option A: Ideal for beginners or those returning after a hiatus. With three sessions a week, it allows flexibility and a gentle push into the fitness world. All this at a pocket-friendly rate of £143 for six weeks.

Option B: For the enthusiasts. Five intensive sessions a week, designed to challenge and mould. Priced at £170 for six weeks, it's perfect for those seeking a deeper dive into fitness.

Making Fitness Dreams a Reality with Primal

The road to a successful workout plan for muscle gain and overall fitness isn't always straightforward. There will be days of doubt, fatigue, and maybe even the occasional desire to quit.

But with the Primal family by your side, every drop of sweat will be worth it. So, don't let time or hesitation hold you back. 

Enrol in Primal's KICKSTART program today and embark on a transformative journey towards a healthier, fitter, and happier you.

Written by Pól Murray

Pól Murray boasts 15 years of coaching experience, with a decade dedicated to Strength and Movement. His journey started as a professional MMA fighter, evolving into a respected coach, notably guiding Ireland's first UFC fighter. Pól holds a wealth of qualifications from kettlebell and barbell instruction to suspension and resistance training. He emphasises that true expertise is a journey of continuous learning, investing significantly in education from renowned coaches and organisations. Pól simplifies fitness for everyone, believing it's about moving, feeling, and looking better. His lifelong dedication to well-being ensures those he guides achieve their best.

Related Posts

The Weathered Warriors 6 week Kettlebell Challenge

The Weathered Warriors Training System is a program for men hitting 40 and older that produces the results you are […]

Read More
Shape Up: Ultimate Legs, Bums, and Tums Workout for Toned Results

Are you aiming to shape up your legs, bums, and tums?  Many people aim to strengthen these areas for better […]

Read More
Sculpt and Strengthen: A Complete Pilates Leg Workout Guide

Do you want strong, toned legs that show confidence? With the right exercises and your commitment, you can make that […]

Read More
1 2 3 80
Web design in Belfast by SMK Creations
© 2024 Primal Strength and Movement. All rights reserved
left arrowright arrow