Muscle Growth Protocol

The purpose of Muscle Growth Protocol is to provide a structured, split-based training system that maximizes muscle growth and strength by targeting specific muscle groups efficiently through progressive, science-backed workouts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest, shoulders, triceps: compounds first, isolations after, focus on form & overload.

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Seated Incline Cable Chest Fly

Lateral Raise (Cable)

Rear Delt Fly (Cable)

JM Press (Smith Machine)

Seated Overhead Cable Tricep Extension

Push

Back & biceps focus: start with compounds, finish with isolations, control tempo & rest.

Pull-Up (Weighted)

Wide Grip Lat Pulldown

Chest Supported T-Bar Row 

Seated Row (Cable)

Straight Arm Pulldown

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Pull

Focus quads & hip flexors; start with compounds, finish with isolations; control tempo & rest.

Leg Extension

Hack Squat

Leg Press

Sissy Squat (Weighted)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Calf Raise (Leg Press)

Legs (Anterior)

Chest, back, shoulders, arms: start with compounds, finish with isolations; control tempo & rest.

Incline Bench Press (Dumbbell)

Arnold Press

Face Pull

Kelso Shrug

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Pull-Up (Neutral Grip, Bodyweight)

Upper

Hamstrings, glutes: start with compounds, finish with isolations; control tempo & rest.

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