Training plan for muscle building

Training plans from Drachensang – Your path to peak performance!
Whether you're aiming for muscle building, fat loss, or definition – our professional training plans will guide you step by step to your goal. Effective, personalized, and with maximum results.

🧩 Training structure

Training frequency: 3 times per week (e.g. Mon – Wed – Fri or Tue – Thu – Sat)

Duration: approx. 60–75 minutes

Goal: Hypertrophy (muscle building)

Rest period: 60–90 seconds

🏋️‍♂️ Day 2 – Pull (Back / Biceps / Rear Shoulders)

1. Deadlifts – 4 × 6–8
2. Pull-ups (or lat pulldowns) – 4 × 8–10
3. Barbell rows – 3 × 8–10
4. Face pulls – 3 × 12–15
5. Barbell curls – 3 × 10–12
6. Concentration curls – 2 × 12–15
7. Forearm raises (optional) – 2 × 15

💤 regeneration

At least one rest day between sessions.

7–8 hours of sleep

Light stretching or walks on rest days

🍽️ Nutritional recommendations for muscle building

Calorie surplus: approx. +300–500 kcal/day above maintenance requirements

Protein: 1.8–2.2 g per kg body weight

Carbohydrates: Main source of energy (rice, oatmeal, potatoes, whole grains)

Fat: approx. 0.8–1 g/kg

Drink: at least 3 liters of water daily

🏋️‍♂️ Day 1 – Push (Chest / Shoulders / Triceps)

1. Bench press (barbell) – 4 × 8–10
2. Incline bench press (dumbbells ) – 3 × 10–12
3. Shoulder press (dumbbells or machine) – 4 × 8–10
4. Lateral raises – 3 × 12–15
5. Dips or cable tricep extensions – 3 × 10–12
6. Abdominals: Cable crunches – 3 × 15–20

🏋️‍♂️ Day 3 – Legs / Core

1. Squats (barbell) – 4 × 8–10
2. Leg press – 3 × 10–12
3. Lunges with dumbbells – 3 × 10 per leg
4. Leg curls (machine) – 3 × 12
5. Calf raises (standing or seated) – 4 × 15–20
6. Plank (forearm support) – 3 × 60 sec.
7. Hanging leg raises – 3 × 15