Workout program for gaining muscle

7 day gym workout plan for gaining muscle 

Day 1: Chest and Triceps

Barbell bench press: 4 sets of 8-12 reps

Incline dumbbell press: 3 sets of 10-12 reps

Cable flyes: 3 sets of 12-15 reps

Tricep pushdowns: 3 sets of 12-15 reps

Overhead tricep extensions: 3 sets of 12-15 reps

Day 2: Back and Biceps

Deadlifts: 4 sets of 8-10 reps

Pull-ups: 3 sets to failure

Barbell rows: 3 sets of 10-12 reps

Dumbbell curls: 3 sets of 12-15 reps

Hammer curls: 3 sets of 12-15 reps

Day 3: Legs

Squats: 4 sets of 8-10 reps

Leg press: 3 sets of 12-15 reps

Leg extensions: 3 sets of 12-15 reps

Hamstring curls: 3 sets of 12-15 reps

Calf raises: 3 sets of 15-20 reps

Day 4: Shoulders and Traps

Military press: 4 sets of 8-10 reps

Lateral raises: 3 sets of 12-15 reps

Rear delt flyes: 3 sets of 12-15 reps

Shrugs: 3 sets of 12-15 reps

Upright rows: 3 sets of 12-15 reps

Day 5: Chest and Triceps (variation)

Incline barbell press: 4 sets of 8-12 reps

Dumbbell bench press: 3 sets of 10-12 reps

Decline cable flyes: 3 sets of 12-15 reps

Skull crushers: 3 sets of 12-15 reps

Dips: 3 sets to failure

Day 6: Back and Biceps (variation)

T-bar rows: 4 sets of 8-10 reps

Lat pulldowns: 3 sets of 12-15 reps

Seated cable rows: 3 sets of 12-15 reps

Concentration curls: 3 sets of 12-15 reps

Preacher curls: 3 sets of 12-15 reps

Day 7: Rest

Note: Make sure to warm up properly before each workout and stretch after to prevent injury. Also, adjust the weight and reps to suit your current fitness level and increase gradually over time as you get stronger.