Strength Training for Weight Gain

About the plan

10-week strength training plan for gaining weight and muscle mass, with 5 weekly workouts from Monday to Friday: chest and triceps, back and biceps, legs, shoulders and arms, and a shorter full body on Friday that gives the main muscles a second frequency. Progression is by load and reps within the prescribed ranges — adaptation (weeks 1–2), progression (3–6), intensification (7–9) and assessment (week 10) — with a check of body weight and measurements every 4 weeks. If you keep gaining weight and strength, the plan can be repeated for another cycle without changing the exercises.