Plan Details
MuscleMax Method
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Beginner Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 158 |
| Total Workouts | 32 |
| Equipment Required | Medicine Ball, Leverage machine, Barbell, Cable, Body weight, Dumbbell, Band, EZ Barbell, Rope, Kettlebell, Sled machine, Smith machine, Weighted, Stability ball, Suspension, Resistance Band, Power Sled |
Fitness Plan Description
The MuscleMax Method is an 8-week strength training program designed for beginner to intermediate individuals seeking to maximize muscle growth and strength through targeted exercises and structured rest periods.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Landmine Kneeling Squeeze Press | 4 | 10 reps | 60 sec |
| Side Push-up with Towel | 3 | 10 reps | 60 sec |
| Landmine Floor One Arm Chest Fly | 3 | 10 reps | 60 sec |
| Floor Fly with Towels | 3 | 10 reps | 60 sec |
| Chest Dip | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High Knee Skips | 3 | 50 reps | 30 sec |
| Jump Rope | 3 | 50 reps | 30 sec |
| Kettlebell Swing | 3 | 20 reps | 60 sec |
| Band push-up | 3 | 15 reps | 60 sec |
| Run (equipment) | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Narrow Row | 4 | 8 reps | 90 sec |
| Barbell Decline Bent Arm Pullover | 3 | 10 reps | 60 sec |
| Barbell One Arm Bent over Row | 3 | 12 reps | 60 sec |
| Assisted Parallel Close Grip Pull-up | 3 | 8 reps | 90 sec |
| Barbell Decline wide-grip pullover | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Seated Calf Raise | 4 | 12 reps | 90 sec |
| Dumbbell Standing Calf Raise | 3 | 14 reps | 60 sec |
| Barbell Snatch Balance | 3 | 1 min | 60 sec |
| One Leg Donkey Calf Raise | 4 | 12 reps | 90 sec |
| Circles Knee Stretch | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Rear Delt Raise shoulder | 4 | 12 reps | 90 sec |
| Cable Side Lying Lateral Raise | 3 | 15 reps | 60 sec |
| Kettlebell Kneeling One Arm Bottoms Up Press | 3 | 12 reps | 60 sec |
| Kettlebell Kneeling One Arm Shoulder Press | 3 | 12 reps | 60 sec |
| Kettlebell Half Kneeling Shoulder Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Achilles Stretch | 3 | 30 sec | 30 sec |
| Sitting Wide Leg Adductor Stretch | 3 | 30 sec | 30 sec |
| Seated Knee Flexion Stretch | 3 | 30 sec | 30 sec |
| Standing Shin Stretch | 3 | 30 sec | 30 sec |
| Lying Leg Raise to Side | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band straight back stiff leg deadlift | 3 | 10 reps | 60 sec |
| Lever Standing Hip Extension | 3 | 12 reps | 60 sec |
| Lever Side Hip Abduction | 3 | 12 reps | 60 sec |
| Lever Standing Leg Raise | 3 | 12 reps | 60 sec |
| Lever Standing Rear Kick | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Barbell Close-grip Curl | 3 | 12 reps | 60 sec |
| EZ Barbell Curl | 3 | 12 reps | 60 sec |
| EZ Barbell Decline Close grip Face Press | 3 | 12 reps | 60 sec |
| EZ Barbell Incline Triceps Extension | 3 | 12 reps | 60 sec |
| EZ Barbell Spider Curl | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Vertical Leg Raise (on parallel bars) | 3 | 12 reps | 60 sec |
| Weighted Lying Hip Abduction | 3 | 12 reps | 60 sec |
| Cable hip abduction (version 2) | 3 | 12 reps | 60 sec |
| Standing Hip Abduction (bent knee) | 3 | 12 reps | 60 sec |
| Standing Hip Extension (bent knee) | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High knees butt kicks | 3 | 30 sec | 30 sec |
| Forward Hops | 3 | 20 reps | 30 sec |
| High Knee Run | 3 | 1 min | 30 sec |
| High Knee against wall | 3 | 1 min | 30 sec |
| Walking on Treadmill | 1 | 10 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Bench Press | 4 | 8 reps | 60 sec |
| Dumbbell Incline Fly | 3 | 10 reps | 60 sec |
| Dumbbell Incline Hammer Press | 3 | 10 reps | 60 sec |
| Dumbbell Incline Shoulder Raise | 3 | 12 reps | 60 sec |
| Dumbbell Incline Twisted Flyes | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Side Bridge | 3 | 12 reps | 60 sec |
| Plank Jump | 3 | 15 reps | 60 sec |
| Barbell Seated Alternating Leg Raise | 3 | 12 reps | 60 sec |
| Twisted Leg Raise | 3 | 15 reps | 60 sec |
| V-Up Down (with Stability ball) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Row in Doorway | 4 | 8 reps | 90 sec |
| Cable One Arm Pulldown | 3 | 10 reps | 60 sec |
| Inverted Underhand Grip Row between Chairs | 3 | 10 reps | 60 sec |
| Elevated Inverted Underhand Grip Row between 3 Chairs | 3 | 10 reps | 60 sec |
| Pull-up with Bent Knee between Chairs | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lying (prone) Abdominal Stretch | 3 | 30 sec | 30 sec |
| Calves Stretch Static Position | 3 | 30 sec | 30 sec |
| Finger Extension Stretch | 3 | 30 sec | 30 sec |
| Recumbent Knee Flexion Stretch | 3 | 30 sec | 30 sec |
| Tibial Flexion Stretch On Wall Bar | 3 | 30 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Lateral Raise | 4 | 12 reps | 90 sec |
| Dumbbell Incline Front Raise with Chest Support | 3 | 15 reps | 60 sec |
| EZ-bar Front Twist Raise | 3 | 12 reps | 60 sec |
| EZ-bar Seated Close grip Shoulder Press | 3 | 12 reps | 60 sec |
| Cable Kneeling Rear Delt Row (with rope) | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Single Leg Calf Raise | 4 | 12 reps | 90 sec |
| One Leg Floor Calf Raise | 3 | 15 reps | 60 sec |
| Smith Standing Leg Calf Raise | 3 | 12 reps | 60 sec |
| Smith Reverse Calf Raises | 3 | 12 reps | 60 sec |
| Lever Seated Calf Press | 4 | 15 reps | 90 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell one leg squat | 3 | 10 reps | 60 sec |
| Weighted Sissy Squat | 3 | 12 reps | 60 sec |
| Barbell Full squat (with rack) | 3 | 8 reps | 60 sec |
| Twist Squat | 3 | 12 reps | 60 sec |
| Weighted Reduction Triangle | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assisted Motion Russian Twist | 3 | 15 reps | 60 sec |
| Barbell One Arm Bent over Row | 4 | 8 reps | 90 sec |
| Barbell Seated Overhead Press | 4 | 8 reps | 90 sec |
| Barbell Upright Row | 4 | 10 reps | 90 sec |
| Cable Bar Lateral Pulldown | 4 | 10 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bar Grip Sumo Squat | 3 | 10 reps | 60 sec |
| Dumbbell Sumo Squat off Benches | 3 | 10 reps | 60 sec |
| Power Sled Anti-Rotation Forward Walk | 3 | 12 reps | 60 sec |
| Resistance Band Lateral Walk | 3 | 12 reps | 60 sec |
| Side Lying Clam | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Alternating Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Close-grip Press | 3 | 12 reps | 60 sec |
| Dumbbell Concentration Curl | 3 | 12 reps | 60 sec |
| Dumbbell Incline Curl | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clock Push-Up | 4 | 8 reps | 60 sec |
| Decline Push-Up | 4 | 10 reps | 60 sec |
| Dumbbell Around Pullover | 3 | 12 reps | 60 sec |
| Dumbbell Decline Hammer Press | 3 | 10 reps | 60 sec |
| Dumbbell Fly | 3 | 8 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Preacher Curl | 3 | 12 reps | 60 sec |
| Weighted Round Arm | 3 | 12 reps | 60 sec |
| Elbows Back Stretch | 3 | 30 sec | 30 sec |
| Side Push Neck Stretch | 3 | 30 sec | 30 sec |
| Fixed Bar Back Stretch | 3 | 30 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Lateral Pulldown (with rope attachment) | 4 | 10 reps | 60 sec |
| Cable Low Seated Row | 4 | 12 reps | 60 sec |
| Cable Lying Extension Pullover (with rope attachment) | 3 | 10 reps | 60 sec |
| Cable One Arm Bent over Row | 3 | 12 reps | 60 sec |
| Cable Reverse-grip Straight Back Seated High Row | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspended Reverse Crunch | 3 | 15 reps | 60 sec |
| Twist Crunch (leg-up) | 3 | 12 reps | 60 sec |
| Twist Sit-up | 3 | 12 reps | 60 sec |
| Twisting Crunch (arms straight) | 3 | 15 reps | 60 sec |
| Twisting Crunch | 3 | 15 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Lateral Raise | 4 | 12 reps | 90 sec |
| Lateral Raise with Towel | 3 | 15 reps | 60 sec |
| Rear Delt Fly with Bed Sheet | 3 | 12 reps | 60 sec |
| Front Plank Side Hop | 3 | 12 reps | 60 sec |
| Dumbbell Archer | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Incline Shoulder Raises | 4 | 12 reps | 60 sec |
| Smith Squat | 4 | 10 reps | 60 sec |
| Band Bench Press | 4 | 12 reps | 60 sec |
| Dumbbell Incline One Arm Press | 4 | 10 reps | 60 sec |
| Cable Rope Seated Row | 4 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Single Leg Platform Slide | 3 | 10 reps | 60 sec |
| Single Leg Sit (wall) | 3 | 12 reps | 60 sec |
| Single Leg Step-up | 3 | 12 reps | 60 sec |
| Sled 45° Leg Wide Press | 3 | 12 reps | 60 sec |
| Smith Single Leg Split Squat | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band single leg calf raise | 4 | 15 reps | 90 sec |
| Suspension Calf Raise | 3 | 12 reps | 60 sec |
| Smith Calf Raise (version 2) | 3 | 12 reps | 60 sec |
| Band single leg reverse calf raise | 3 | 12 reps | 90 sec |
| Lever seated one leg calf raise | 4 | 15 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Resistance Band One Leg Glute Bridge With Straight Leg | 3 | 10 reps | 60 sec |
| Resistance Band One Leg Glute Bridge With Straight Leg | 3 | 10 reps | 60 sec |
| Resistance Band One Leg Kickback (Bent Position) | 3 | 12 reps | 60 sec |
| Resistance Band One Leg Kickback | 3 | 12 reps | 60 sec |
| Resistance Band Reverse Hyperextension | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chin-to-chest Stretch | 3 | 30 sec | 30 sec |
| Dumbbell Lying Pronation | 3 | 12 reps | 60 sec |
| Dumbbell Seated Front Raise | 3 | 12 reps | 60 sec |
| Knee to chest Stretch | 3 | 30 sec | 30 sec |
| Lunge with Twist | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Bench Press | 4 | 10 reps | 60 sec |
| Smith Decline Bench Press | 3 | 12 reps | 60 sec |
| Smith Decline Reverse-grip Press | 3 | 12 reps | 60 sec |
| Smith Incline Bench Press | 3 | 12 reps | 60 sec |
| Smith Incline Reverse-grip Press | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Curl | 4 | 12 reps | 60 sec |
| Cable Incline Triceps Extension | 4 | 12 reps | 60 sec |
| Cable Kneeling Triceps Extension | 4 | 12 reps | 60 sec |
| Cable Lying Close-grip Curl | 3 | 12 reps | 60 sec |
| Cable Lying Triceps Extension | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
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3 days ago
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3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.