30 Day Muscle Building Workout Plan: Transform Your Body

Hey, fitness fam! Welcome back to Men’s Dream Lifestyle. Today, I’ve got something super special for you: a 30-day muscle-building workout plan. This plan is designed to push you to your limits, help you pack on muscle, and transform your physique in just one month. Every day, we’ll focus on a different muscle group with six killer exercises to maximize growth and strength. Make sure to warm up before each session and cool down afterward. Now, let’s dive right in!

Day 1: Chest Day

Exercise 1: Bench Press

Start with the classic bench press. Lie flat on a bench with your feet on the ground. Grip the barbell slightly wider than shoulder-width apart. Lower the bar to your chest, then push it back up. Aim for 4 sets of 8-12 reps.

Exercise 2: Incline Dumbbell Press

Set an incline bench at a 30-45 degree angle. Hold a dumbbell in each hand at shoulder level, palms facing forward. Press the weights overhead until your arms are fully extended, then lower them back down. Perform 3 sets of 10-12 reps.

Exercise 3: Chest Flyes

Lie on a flat bench with a dumbbell in each hand. Extend your arms straight above your chest, palms facing each other. Lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Bring them back together. Do 3 sets of 12-15 reps.

Exercise 4: Push-Ups

Get into a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up. Complete 4 sets of 15-20 reps.

Exercise 5: Dips

Using parallel bars, lift yourself so your arms are straight. Lower your body until your elbows are at a 90-degree angle, then push back up. Aim for 3 sets of 10-12 reps.

Exercise 6: Cable Crossovers

Set the pulleys on a cable machine to the highest position. Grab a handle in each hand, step forward, and pull the handles down and together in front of you. Slowly let them return to the starting position. Perform 3 sets of 15 reps.

Day 2: Back Day

Exercise 1: Deadlifts

Stand with your feet hip-width apart, barbell on the ground. Bend at your hips and knees to grab the bar with an overhand grip. Lift the bar by straightening your hips and knees. Lower it back down. Do 4 sets of 6-8 reps.

Exercise 2: Pull-Ups

Grab a pull-up bar with a shoulder-width grip. Hang with your arms fully extended, then pull yourself up until your chin is over the bar. Lower back down. Aim for 4 sets of 8-12 reps.

Exercise 3: Bent-Over Rows

Hold a barbell with a shoulder-width grip, bend your knees slightly, and hinge at your hips. Pull the bar towards your stomach, keeping your elbows close to your body. Lower it back down. Perform 4 sets of 10-12 reps.

Exercise 4: Single-Arm Dumbbell Rows

Place one knee and hand on a bench, holding a dumbbell in the other hand. Pull the dumbbell towards your hip, then lower it back down. Switch sides after each set. Do 3 sets of 12-15 reps per side.

Exercise 5: Lat Pulldowns

Sit at a lat pulldown machine, grab the bar with a wide grip. Pull the bar down to your chest, then let it rise back up. Perform 4 sets of 10-12 reps.

Exercise 6: Face Pulls

Set the cable machine to head height. Grab the rope attachment with both hands, pull towards your face, keeping your elbows high. Slowly release. Do 3 sets of 15 reps.

Day 3: Leg Day

Exercise 1: Squats

Stand with your feet shoulder-width apart, barbell on your upper back. Bend your knees and hips to lower your body, then push back up. Aim for 4 sets of 8-10 reps.

Exercise 2: Leg Press

Sit on a leg press machine with your feet shoulder-width apart on the platform. Lower the platform until your knees are at a 90-degree angle, then push back up. Perform 4 sets of 10-12 reps.

Exercise 3: Lunges

Stand with your feet together, hold dumbbells in each hand. Step forward with one leg, lower your body until your front thigh is parallel to the ground. Push back to the starting position. Alternate legs for each rep. Do 3 sets of 12 reps per leg.

Exercise 4: Hamstring Curls

Lie face down on a leg curl machine, place your ankles under the padded lever. Curl your legs up towards your butt, then slowly lower them back down. Perform 4 sets of 12-15 reps.

Exercise 5: Calf Raises

Stand with the balls of your feet on a raised surface, hold a dumbbell in each hand. Raise your heels as high as possible, then lower them back down. Aim for 4 sets of 15-20 reps.

Exercise 6: Leg Extensions

Sit on a leg extension machine, place your ankles under the padded lever. Extend your legs until they are straight, then lower them back down. Do 4 sets of 12-15 reps.

Day 4: Shoulders Day

Exercise 1: Overhead Press

Stand with your feet shoulder-width apart, hold a barbell at shoulder height. Press the bar overhead until your arms are straight, then lower it back down. Aim for 4 sets of 8-12 reps.

Exercise 2: Lateral Raises

Hold a dumbbell in each hand at your sides. Raise your arms out to the sides until they are shoulder-height, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 3: Front Raises

Hold a dumbbell in each hand in front of your thighs. Raise your arms straight in front of you until they are at shoulder height, then lower them back down. Do 4 sets of 12-15 reps.

Exercise 4: Rear Delt Flyes

Hold a dumbbell in each hand, bend at your hips until your torso is almost parallel to the ground. Raise your arms out to the sides until they are in line with your body, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 5: Arnold Press

Hold a dumbbell in each hand at shoulder height, palms facing your body. Press the weights overhead, rotating your palms to face forward. Lower them back down. Aim for 4 sets of 10-12 reps.

Exercise 6: Shrugs

Hold a dumbbell in each hand at your sides. Shrug your shoulders up towards your ears, then lower them back down. Do 4 sets of 15-20 reps.

Day 5: Arms Day

Exercise 1: Barbell Curls

Hold a barbell with an underhand grip, hands shoulder-width apart. Curl the bar up towards your chest, then lower it back down. Perform 4 sets of 10-12 reps.

Exercise 2: Tricep Dips

Using parallel bars, lift yourself so your arms are straight. Lower your body until your elbows are at a 90-degree angle, then push back up. Aim for 4 sets of 10-12 reps.

Exercise 3: Hammer Curls

Hold a dumbbell in each hand at your sides, palms facing your body. Curl the weights up towards your shoulders, then lower them back down. Do 4 sets of 12-15 reps.

Exercise 4: Tricep Overhead Extension

Hold a dumbbell with both hands, lift it overhead. Lower the weight behind your head, then straighten your arms. Perform 4 sets of 10-12 reps.

Exercise 5: Preacher Curls

Sit at a preacher bench with a barbell. Curl the weight towards your shoulders, then lower it back down. Aim for 4 sets of 10-12 reps.

Exercise 6: Skull Crushers

Lie on a bench with a barbell. Lower the weight towards your forehead, then extend your arms back up. Do 4 sets of 10-12 reps.

Day 6: Rest and Recovery

Today is all about rest and recovery. Stretch, hydrate, and let your muscles repair. Remember, rest is just as important as the workout itself.

Day 7: Full Body Circuit

Exercise 1: Burpees

Stand with your feet shoulder-width apart. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position. Perform a push-up, then jump your feet back to your hands and explosively jump up. Aim for 3 sets of 10-15 reps.

Exercise 2: Kettlebell Swings

Hold a kettlebell with both hands, stand with your feet hip-width apart. Swing the kettlebell between your legs, then drive your hips forward to swing it up to shoulder height. Perform 3 sets of 15-20 reps.

Exercise 3: Jump Squats

Stand with your feet shoulder-width apart. Lower into a squat, then explosively jump up, reaching your arms overhead. Land softly and go right into the next rep. Do 3 sets of 10-15 reps.

Exercise 4: Mountain Climbers

Get into a plank position. Bring one knee towards your chest, then switch legs quickly. Perform the movement at a fast pace as if running in place. Aim for 3 sets of 30-60 seconds.

Exercise 5: Plank to Push-Up

Start in a plank position on your forearms. Push up onto your hands one at a time to get into a full push-up position, then lower back down to your forearms. Alternate which hand you start with. Perform 3 sets of 10-12 reps.

Exercise 6: Russian Twists

Sit on the ground with your knees bent and feet flat. Lean back slightly and hold a weight with both hands. Twist your torso to the right, then to the left, tapping the weight on the ground next to you each time. Aim for 3 sets of 20 twists per side.

Day 8: Chest Day

Exercise 1: Decline Bench Press

Lie on a decline bench with your feet secured. Grip the barbell slightly wider than shoulder-width apart. Lower the bar to your chest, then push it back up. Aim for 4 sets of 8-12 reps.

Exercise 2: Dumbbell Pullover

Lie on a flat bench, holding a dumbbell with both hands above your chest. Lower the weight back over your head, then bring it back to the starting position. Perform 3 sets of 10-12 reps.

Exercise 3: Cable Flyes

Set the pulleys on a cable machine to shoulder height. Grab a handle in each hand, step forward, and pull the handles together in front of you. Slowly let them return to the starting position. Perform 3 sets of 12-15 reps.

Exercise 4: Diamond Push-Ups

Get into a plank position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest almost touches the ground, then push back up. Complete 4 sets of 15-20 reps.

Exercise 5: Pec Deck Machine

Sit on the pec deck machine, grip the handles with your elbows bent. Bring the handles together in front of you, then slowly return to the starting position. Aim for 3 sets of 12-15 reps.

Exercise 6: Chest Dips

Using parallel bars, lift yourself so your arms are straight. Lean forward slightly and lower your body until your elbows are at a 90-degree angle, then push back up. Aim for 3 sets of 10-12 reps.

Day 9: Back Day

Exercise 1: T-Bar Rows

Stand with your feet shoulder-width apart, holding the T-bar handle. Pull the bar towards your chest, keeping your elbows close to your body. Lower it back down. Do 4 sets of 10-12 reps.

Exercise 2: Wide Grip Pull-Ups

Grab a pull-up bar with a wide grip. Hang with your arms fully extended, then pull yourself up until your chin is over the bar. Lower back down. Aim for 4 sets of 8-12 reps.

Exercise 3: Seated Cable Rows

Sit at a cable row machine with your feet on the footrests. Grab the handle with both hands, pull it towards your torso, then slowly return to the starting position. Perform 4 sets of 10-12 reps.

Exercise 4: Dumbbell Pullover

Lie on a flat bench, holding a dumbbell with both hands above your chest. Lower the weight back over your head, then bring it back to the starting position. Do 3 sets of 10-12 reps.

Exercise 5: Hyperextensions

Lie face down on a hyperextension bench, with your ankles secured. Lift your upper body until it’s in line with your lower body, then lower it back down. Aim for 3 sets of 15 reps.

Exercise 6: Straight-Arm Pulldowns

Stand at a cable machine with a straight bar attachment set high. Grab the bar with an overhand grip, pull it down to your thighs, keeping your arms straight, then slowly let it rise back up. Perform 3 sets of 12-15 reps.

Day 10: Leg Day

Exercise 1: Front Squats

Stand with your feet shoulder-width apart, holding a barbell across the front of your shoulders. Bend your knees and hips to lower your body, then push back up. Aim for 4 sets of 8-10 reps.

Exercise 2: Bulgarian Split Squats

Stand a few feet in front of a bench, holding dumbbells in each hand. Place one foot on the bench behind you, lower your body until your front thigh is parallel to the ground. Push back up. Switch legs after each set. Do 3 sets of 12 reps per leg.

Exercise 3: Sumo Deadlifts

Stand with your feet wider than shoulder-width apart, toes pointing out. Grip the barbell with both hands inside your legs. Lift the bar by straightening your hips and knees. Lower it back down. Perform 4 sets of 8-10 reps.

Exercise 4: Leg Curl Machine

Lie face down on a leg curl machine, place your ankles under the padded lever. Curl your legs up towards your butt, then slowly lower them back down. Aim for 4 sets of 12-15 reps.

Exercise 5: Standing Calf Raises

Stand on the edge of a raised surface with your heels hanging off. Hold a dumbbell in each hand. Raise your heels as high as possible, then lower them back down. Do 4 sets of 15-20 reps.

Exercise 6: Box Jumps

Stand in front of a sturdy box or platform. Jump onto the box, landing softly on both feet, then step back down. Perform 3 sets of 10-15 reps.

Day 11: Shoulders Day

Exercise 1: Seated Dumbbell Press

Sit on a bench with a back support, hold a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended, then lower them back down. Aim for 4 sets of 8-12 reps.

Exercise 2: Upright Rows

Hold a barbell with an overhand grip, hands shoulder-width apart. Lift the bar straight up to your collarbone, keeping your elbows higher than your hands. Lower it back down. Perform 4 sets of 10-12 reps.

Exercise 3: Rear Delt Cable Flyes

Set the pulleys on a cable machine to head height. Grab the handles with the opposite hands, cross your arms in front of you. Pull the handles out to your sides, then slowly return to the starting position. Do 4 sets of 12-15 reps.

Exercise 4: Dumbbell Shrugs

Hold a dumbbell in each hand at your sides. Shrug your shoulders up towards your ears, then lower them back down. Aim for 4 sets of 15-20 reps.

Exercise 5: Single-Arm Lateral Raises

Hold a dumbbell in one hand at your side. Raise your arm out to the side until it is shoulder-height, then lower it back down. Switch arms after each set. Perform 3 sets of 12-15 reps per arm.

Exercise 6: Front Plate Raises

Hold a weight plate with both hands in front of your thighs. Raise the plate straight up to shoulder height, then lower it back down. Do 3 sets of 12-15 reps.

Day 12: Arms Day

Exercise 1: Concentration Curls

Sit on a bench, hold a dumbbell in one hand. Rest your elbow on the inside of your thigh. Curl the weight up towards your shoulder, then lower it back down. Switch arms after each set. Perform 4 sets of 12-15 reps per arm.

Exercise 2: Tricep Kickbacks

Hold a dumbbell in each hand, bend at your hips until your torso is almost parallel to the ground. Extend your arms straight back, then bend your elbows to lower the weights. Do 4 sets of 12-15 reps.

Exercise 3: EZ-Bar Curls

Hold an EZ-bar with an underhand grip, hands shoulder-width apart. Curl the bar up towards your chest, then lower it back down. Perform 4 sets of 10-12 reps.

Exercise 4: Close-Grip Bench Press

Lie on a flat bench, grip the barbell with your hands closer than shoulder-width apart. Lower the bar to your chest, then push it back up. Aim for 4 sets of 8-10 reps.

Exercise 5: Rope Cable Curls

Stand at a cable machine with a rope attachment set low. Grab the rope with both hands, curl it up towards your shoulders, then lower it back down. Do 4 sets of 12-15 reps.

Exercise 6: Overhead Tricep Rope Extension

Stand at a cable machine with a rope attachment set high. Grab the rope with both hands, extend your arms overhead, then bend your elbows to lower the rope behind your head. Straighten your arms back up. Perform 4 sets of 10-12 reps.

Day 13: Rest and Recovery

Another rest day! Focus on stretching, foam rolling, and hydration. Your muscles need this time to repair and grow stronger.

Day 14: Full Body Circuit

Exercise 1: Battle Ropes

Stand with your feet shoulder-width apart, hold a rope in each hand. Wave the ropes up and down as fast as you can. Aim for 3 sets of 30-60 seconds.

Exercise 2: Kettlebell Clean and Press

Hold a kettlebell in one hand. Clean it to your shoulder by pulling it up and flipping your wrist, then press it overhead. Lower it back down and switch hands. Perform 3 sets of 10-12 reps per arm.

Exercise 3: Box Jumps

Stand in front of a sturdy box or platform. Jump onto the box, landing softly on both feet, then step back down. Perform 3 sets of 10-15 reps.

Exercise 4: Medicine Ball Slams

Hold a medicine ball overhead. Slam it down onto the ground as hard as you can, squat to pick it up, and repeat. Aim for 3 sets of 15-20 reps.

Exercise 5: Bear Crawls

Get on all fours with your knees off the ground. Crawl forward, moving your opposite hand and foot simultaneously. Crawl for 30-60 seconds, rest, and repeat for 3 sets.

Exercise 6: Burpee to Pull-Up

Combine a burpee with a pull-up. Drop into a squat, kick your feet back into a plank, perform a push-up, jump up to a pull-up bar, and complete a pull-up. Aim for 3 sets of 8-10 reps.

Day 15: Chest Day

Exercise 1: Dumbbell Bench Press

Lie on a flat bench with a dumbbell in each hand. Press the weights up until your arms are fully extended, then lower them back down to your chest. Perform 4 sets of 8-12 reps.

Exercise 2: Incline Push-Ups

Place your hands on a bench or elevated surface. Lower your body until your chest almost touches the bench, then push back up. Aim for 4 sets of 15-20 reps.

Exercise 3: Chest Press Machine

Sit at a chest press machine, grip the handles with your palms facing forward. Press the handles forward until your arms are fully extended, then slowly return to the starting position. Perform 3 sets of 10-12 reps.

Exercise 4: Decline Dumbbell Flyes

Lie on a decline bench with a dumbbell in each hand. Extend your arms straight above your chest, palms facing each other. Lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Bring them back together. Do 3 sets of 12-15 reps.

Exercise 5: Push-Up Variations

Perform different push-up variations, such as diamond push-ups, wide-grip push-ups, and clap push-ups. Do 3 sets of each variation for 10-15 reps.

Exercise 6: Machine Flyes

Sit on a machine flye, grip the handles with your elbows slightly bent. Bring the handles together in front of you, then slowly return to the starting position. Aim for 3 sets of 12-15 reps.

Day 16: Back Day

Exercise 1: Rack Pulls

Set a barbell on a rack just below knee height. Stand with your feet shoulder-width apart, grip the bar with both hands. Lift the bar by straightening your hips and knees, then lower it back down. Perform 4 sets of 6-8 reps.

Exercise 2: Close-Grip Lat Pulldowns

Sit at a lat pulldown machine, grip the bar with a close grip. Pull the bar down to your chest, then let it rise back up. Perform 4 sets of 10-12 reps.

Exercise 3: One-Arm Dumbbell Rows

Place one knee and hand on a bench, holding a dumbbell in the other hand. Pull the dumbbell towards your hip, then lower it back down. Switch sides after each set. Do 3 sets of 12-15 reps per side.

Exercise 4: Cable Rows

Sit at a cable row machine with your feet on the footrests. Grab the handle with both hands, pull it towards your torso, then slowly return to the starting position. Perform 4 sets of 10-12 reps.

Exercise 5: Inverted Rows

Lie under a bar set at waist height. Grip the bar with both hands, pull your chest up to the bar, then lower back down. Aim for 3 sets of 12-15 reps.

Exercise 6: Back Extensions

Lie face down on a hyperextension bench, with your ankles secured. Lift your upper body until it’s in line with your lower body, then lower it back down. Perform 3 sets of 15 reps.

Day 17: Leg Day

Exercise 1: Deadlifts

Exercise 2: Walking Lunges

Hold dumbbells in each hand, step forward with one leg, lower your body until your front thigh is parallel to the ground. Push back up and step forward with the other leg. Do 3 sets of 12 reps per leg.

Exercise 3: Romanian Deadlifts

Stand with your feet shoulder-width apart, hold a barbell with an overhand grip. Bend at your hips and lower the bar down your legs, then lift it back up. Perform 4 sets of 8-10 reps.

Exercise 4: Goblet Squats

Hold a dumbbell with both hands at your chest. Lower your body into a squat, then push back up. Aim for 4 sets of 12-15 reps.

Exercise 5: Seated Calf Raises

Sit on a calf raise machine, place the balls of your feet on the footrest. Raise your heels as high as possible, then lower them back down. Perform 4 sets of 15-20 reps.

Exercise 6: Glute Bridges

Lie on your back with your knees bent and feet flat on the ground. Lift your hips until your body forms a straight line from your shoulders to your knees, then lower back down. Do 4 sets of 15 reps.

Day 18: Shoulders Day

Exercise 1: Standing Military Press

Stand with your feet shoulder-width apart, hold a barbell at shoulder height. Press the bar overhead until your arms are straight, then lower it back down. Aim for 4 sets of 8-12 reps.

Exercise 2: Dumbbell Lateral Raises

Hold a dumbbell in each hand at your sides. Raise your arms out to the sides until they are shoulder-height, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 3: Reverse Pec Deck

Sit on a reverse pec deck machine, grip the handles with your palms facing each other. Pull the handles back, squeezing your shoulder blades together, then slowly return to the starting position. Do 4 sets of 12-15 reps.

Exercise 4: Dumbbell Front Raises

Hold a dumbbell in each hand in front of your thighs. Raise your arms straight in front of you until they are at shoulder height, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 5: Landmine Press

Place one end of a barbell in a landmine attachment. Hold the other end with one hand at shoulder height. Press the bar up and away from your body, then lower it back down. Switch arms after each set. Aim for 3 sets of 10-12 reps per arm.

Exercise 6: Dumbbell Shrugs

Hold a dumbbell in each hand at your sides. Shrug your shoulders up towards your ears, then lower them back down. Do 4 sets of 15-20 reps.

Day 19: Arms Day

Exercise 1: Cable Bicep Curls

Stand at a cable machine with a straight bar attachment set low. Grab the bar with an underhand grip, curl it up towards your shoulders, then lower it back down. Perform 4 sets of 12-15 reps.

Exercise 2: Overhead Dumbbell Tricep Extension

Hold a dumbbell with both hands, lift it overhead. Lower the weight behind your head, then straighten your arms. Aim for 4 sets of 10-12 reps.

Exercise 3: Spider Curls

Lie face down on an incline bench, hold a dumbbell in each hand. Curl the weights up towards your shoulders, then lower them back down. Do 4 sets of 12-15 reps.

Exercise 4: Tricep Rope Pushdowns

Stand at a cable machine with a rope attachment set high. Grab the rope with both hands, push it down until your arms are fully extended, then slowly let it rise back up. Perform 4 sets of 12-15 reps.

Exercise 5: Zottman Curls

Hold a dumbbell in each hand at your sides, palms facing forward. Curl the weights up, then rotate your wrists so your palms face down, and lower them back down. Do 4 sets of 10-12 reps.

Exercise 6: Bench Dips

Place your hands on the edge of a bench behind you, feet extended out in front. Lower your body until your elbows are at a 90-degree angle, then push back up. Aim for 4 sets of 12-15 reps.

Day 20: Rest and Recovery

Rest day! Take time to stretch, foam roll, and recover. Your muscles need this downtime to grow and get stronger.

Day 21: Full Body Circuit

Exercise 1: Jumping Jacks

Stand with your feet together, hands by your sides. Jump up, spreading your feet and raising your arms overhead. Jump back to the starting position. Perform 3 sets of 30-60 seconds.

Exercise 2: Dumbbell Clean and Press

Hold a dumbbell in each hand at your sides. Squat down and clean the dumbbells to your shoulders by pulling them up and flipping your wrists. Press the dumbbells overhead until your arms are fully extended, then lower them back down to your shoulders and return to the starting position. Perform 3 sets of 10-12 reps.

Exercise 3: Burpees

Stand with your feet shoulder-width apart. Drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and jump up with your arms overhead. Aim for 3 sets of 10-15 reps.

Exercise 4: Kettlebell Swings

Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Swing the kettlebell back between your legs, then thrust your hips forward to swing it up to shoulder height. Let it swing back down and repeat. Perform 3 sets of 15-20 reps.

Exercise 5: Mountain Climbers

Start in a plank position. Quickly bring one knee to your chest, then switch legs as if running in place. Aim for 3 sets of 30-60 seconds.

Exercise 6: Medicine Ball Rotational Throws

Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Rotate your torso to the right and throw the ball against a wall, catch it on the rebound, and repeat to the left. Perform 3 sets of 10 throws per side.

Day 22: Chest Day

Exercise 1: Incline Dumbbell Press

Lie on an incline bench with a dumbbell in each hand. Press the weights up until your arms are fully extended, then lower them back down to your chest. Perform 4 sets of 8-12 reps.

Exercise 2: Push-Up Variations

Perform different push-up variations, such as wide-grip push-ups, close-grip push-ups, and decline push-ups. Aim for 3 sets of each variation for 10-15 reps.

Exercise 3: Cable Crossovers

Set the pulleys on a cable machine to the highest setting. Grab a handle in each hand, step forward, and pull the handles together in front of you. Slowly let them return to the starting position. Perform 3 sets of 12-15 reps.

Exercise 4: Dumbbell Flyes

Lie on a flat bench with a dumbbell in each hand, arms extended above your chest with palms facing each other. Lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Bring them back together. Do 4 sets of 10-12 reps.

Exercise 5: Chest Press Machine

Exercise 6: Pec Deck Flyes

Sit on the pec deck machine, grip the handles with your elbows bent. Bring the handles together in front of you, then slowly return to the starting position. Aim for 3 sets of 12-15 reps.

Day 23: Back Day

Exercise 1: Deadlifts

Exercise 2: Wide-Grip Pull-Ups

Grab a pull-up bar with a wide grip. Hang with your arms fully extended, then pull yourself up until your chin is over the bar. Lower back down. Aim for 4 sets of 8-12 reps.

Exercise 3: Bent-Over Rows

Stand with your feet shoulder-width apart, hold a barbell with an overhand grip. Bend at your hips and knees, keeping your back flat. Pull the barbell to your upper abdomen, then lower it back down. Perform 4 sets of 10-12 reps.

Exercise 4: One-Arm Dumbbell Rows

Place one knee and hand on a bench, holding a dumbbell in the other hand. Pull the dumbbell towards your hip, then lower it back down. Switch sides after each set. Do 3 sets of 12-15 reps per side.

Exercise 5: Lat Pulldowns

Sit at a lat pulldown machine, grip the bar with a wide overhand grip. Pull the bar down to your chest, then let it rise back up. Perform 4 sets of 10-12 reps.

Exercise 6: Hyperextensions

Lie face down on a hyperextension bench, with your ankles secured. Lift your upper body until it’s in line with your lower body, then lower it back down. Perform 3 sets of 15 reps.

Day 24: Leg Day

Exercise 1: Squats

Stand with your feet shoulder-width apart, barbell on your upper back. Lower your body by bending your knees and hips, then push back up. Perform 4 sets of 8-12 reps.

Exercise 2: Lunges

Exercise 3: Leg Press Machine

Sit on a leg press machine, place your feet shoulder-width apart on the footrest. Push the platform up by straightening your legs, then lower it back down. Perform 4 sets of 10-12 reps.

Exercise 4: Romanian Deadlifts

Stand with your feet shoulder-width apart, hold a barbell with an overhand grip. Bend at your hips and lower the bar down your legs, then lift it back up. Perform 4 sets of 8-10 reps.

Exercise 5: Calf Raises

Stand on the edge of a raised surface with your heels hanging off. Hold a dumbbell in each hand. Raise your heels as high as possible, then lower them back down. Do 4 sets of 15-20 reps.

Exercise 6: Leg Curl Machine

Lie face down on a leg curl machine, place your ankles under the padded lever. Curl your legs up towards your butt, then slowly lower them back down. Aim for 4 sets of 12-15 reps.

Day 25: Shoulders Day

Exercise 1: Standing Military Press

Stand with your feet shoulder-width apart, hold a barbell at shoulder height. Press the bar overhead until your arms are straight, then lower it back down. Aim for 4 sets of 8-12 reps.

Exercise 2: Dumbbell Lateral Raises

Hold a dumbbell in each hand at your sides. Raise your arms out to the sides until they are shoulder-height, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 3: Rear Delt Flyes

Sit on a bench, bend forward at your hips. Hold a dumbbell in each hand, raise your arms out to the sides until they are parallel to the ground, then lower them back down. Do 4 sets of 12-15 reps.

Exercise 4: Dumbbell Front Raises

Hold a dumbbell in each hand in front of your thighs. Raise your arms straight in front of you until they are at shoulder height, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 5: Cable Face Pulls

Stand at a cable machine with a rope attachment set at head height. Grab the rope with both hands, pull it towards your face, keeping your elbows high. Slowly return to the starting position. Do 4 sets of 12-15 reps.

Exercise 6: Dumbbell Shrugs

Hold a dumbbell in each hand at your sides. Shrug your shoulders up towards your ears, then lower them back down. Perform 4 sets of 15-20 reps.

Day 26: Arms Day

Exercise 1: Barbell Curls

Hold a barbell with an underhand grip, hands shoulder-width apart. Curl the bar up towards your chest, then lower it back down. Perform 4 sets of 10-12 reps.

Exercise 2: Tricep Dips

Place your hands on the edge of a bench behind you, feet extended out in front. Lower your body until your elbows are at a 90-degree angle, then push back up. Aim for 4 sets of 12-15 reps.

Exercise 3: Hammer Curls

Hold a dumbbell in each hand at your sides, palms facing each other. Curl the weights up towards your shoulders, then lower them back down. Perform 4 sets of 10-12 reps.

Exercise 4: Skull Crushers

Lie on a flat bench, hold an EZ-bar with an overhand grip above your chest. Lower the bar towards your forehead by bending your elbows, then extend your arms back up. Do 4 sets of 10-12 reps.

Exercise 5: Cable Reverse Curls

Stand at a cable machine with a straight bar attachment set low. Grab the bar with an overhand grip, curl it up towards your shoulders, then lower it back down. Perform 4 sets of 12-15 reps.

Exercise 6: Overhead Tricep Extension

Hold a dumbbell with both hands, lift it overhead. Lower the weight behind your head, then straighten your arms. Aim for 4 sets of 10-12 reps.

Day 27: Rest and Recovery

Another rest day! Focus on stretching, foam rolling, and light mobility exercises to ensure your muscles are recovering well and you’re staying flexible. Hydrate, eat well, and get plenty of sleep.

Day 28: Full Body Circuit

Exercise 1: Jump Squats

Stand with your feet shoulder-width apart. Squat down, then explode up into a jump. Land softly and go right into the next squat. Perform 3 sets of 10-15 reps.

Exercise 2: Renegade Rows

Get into a push-up position with a dumbbell in each hand. Row one dumbbell to your hip, then lower it back down and switch sides. Perform 3 sets of 10-12 reps per side.

Exercise 3: Box Jumps

Stand in front of a sturdy box or platform. Jump onto the box, landing softly on both feet, then step back down. Perform 3 sets of 10-15 reps.

Exercise 4: Battle Rope Slams

Hold a battle rope in each hand. Slam the ropes down as hard as you can, then bring them back up and repeat. Aim for 3 sets of 30-60 seconds.

Exercise 5: Kettlebell Swings

Exercise 6: TRX Rows

Hold the TRX handles with your palms facing each other, lean back until your arms are straight. Pull your chest up to the handles, then lower yourself back down. Aim for 3 sets of 12-15 reps.

Day 29: Chest and Back Superset Day

Superset 1: Bench Press and Bent-Over Rows

Bench Press: Lie on a flat bench with a barbell. Lower the bar to your chest, then press it back up. Perform 4 sets of 8-12 reps.
Bent-Over Rows: Stand with your feet shoulder-width apart, hold a barbell with an overhand grip. Bend at your hips and knees, keeping your back flat. Pull the barbell to your upper abdomen, then lower it back down. Perform 4 sets of 10-12 reps.

Superset 2: Incline Dumbbell Press and Pull-Ups

Incline Dumbbell Press: Lie on an incline bench with a dumbbell in each hand. Press the weights up until your arms are fully extended, then lower them back down to your chest. Perform 4 sets of 8-12 reps.
Pull-Ups: Grab a pull-up bar with an overhand grip. Hang with your arms fully extended, then pull yourself up until your chin is over the bar. Lower back down. Aim for 4 sets of 8-12 reps.

Superset 3: Cable Crossovers and Lat Pulldowns

Cable Crossovers: Set the pulleys on a cable machine to the highest setting. Grab a handle in each hand, step forward, and pull the handles together in front of you. Slowly let them return to the starting position. Perform 3 sets of 12-15 reps.
Lat Pulldowns: Sit at a lat pulldown machine, grip the bar with a wide overhand grip. Pull the bar down to your chest, then let it rise back up. Perform 4 sets of 10-12 reps.

Superset 4: Push-Ups and Inverted Rows

Push-Ups: Perform standard push-ups, keeping your body straight. Aim for 3 sets of 15-20 reps.
Inverted Rows: Lie under a bar set at waist height. Grip the bar with both hands, pull your chest up to the bar, then lower back down. Aim for 3 sets of 12-15 reps.

Day 30: Final Leg and Arm Day

Exercise 1: Squats

Stand with your feet shoulder-width apart, barbell on your upper back. Lower your body by bending your knees and hips, then push back up. Perform 4 sets of 8-12 reps.

Exercise 2: Lunges

Exercise 3: Leg Extensions

Sit on a leg extension machine, place your legs under the padded lever. Extend your legs until they are straight, then lower them back down. Perform 4 sets of 12-15 reps.

Exercise 4: Bicep Curls

Hold a dumbbell in each hand at your sides, palms facing forward. Curl the weights up towards your shoulders, then lower them back down. Perform 4 sets of 10-12 reps.

Exercise 5: Tricep Pushdowns

Stand at a cable machine with a straight bar attachment set high. Grab the bar with both hands, push it down until your arms are fully extended, then slowly let it rise back up. Perform 4 sets of 12-15 reps.

Exercise 6: Calf Raises

Stand on the edge of a raised surface with your heels hanging off. Hold a dumbbell in each hand. Raise your heels as high as possible, then lower them back down. Do 4 sets of 15-20 reps.

Conclusion

Congratulations, you’ve completed the 30-day muscle-building workout plan! By sticking to this plan, you’ve built strength, endurance, and muscle. Remember, consistency is key. Keep challenging yourself, mix up your routines, and don’t forget the importance of rest and recovery. Share your progress in the comments, and let’s keep this fitness journey going strong! If you found this plan helpful, give this content a thumbs up, subscribe to our YouTube channel for more workout plans and fitness tips, and hit that notification bell so you never miss an update. Stay fit, stay strong, and see you in the next content!

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