💪

10-Week Ultimate Muscle Build Program

Five gym days a week — push, pull, legs, upper, lower

10 weeks 5 days/week Level 3–5 Build muscle 30 exercises/week

The high-volume option. Five sessions a week over ten weeks: a push/pull/legs block followed by an upper and a lower day, so every muscle group gets hit close to twice a week. Built around barbell and dumbbell work with machines filling in the isolation.

AI-drafted This program was written by AI, not taken from a published plan.

Nobody has rated this program yet. Finish it and you'll be the first — the rating is what tells the next person whether it's worth their 10 weeks.

Fit it to you

The plan below is this program adapted to your settings. Change anything and it recalculates — exercises, working weights and volume. Every week is written out: load climbs, accessories rotate, and deload weeks are marked.

Harder exercises unlock as the level goes up.
Full length is 10 weeks.
Short on time? Optional exercises drop out and sets get trimmed.
Log in to start
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.