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Muscle Growth: Achieving a Sculpted Physique

Are you ready to take your fitness journey to the next level and achieve a sculpted, strong physique? The Muscle Growth phase of the LeanGain 12-Week Training Program is designed specifically for men who want to build muscle and enhance their strength. In this post, we’ll explore the benefits of focusing on muscle growth, provide a detailed look at what you can expect from this phase, and share a sample workout to get you started.

Why Focus on Muscle Growth?

Muscle growth, or hypertrophy, is essential for achieving a sculpted, strong physique. Here’s why focusing on muscle growth is a critical component of the LeanGain program:

1. Increased Muscle Mass: Building muscle not only improves your appearance but also boosts your metabolism, helping you burn more calories even at rest.

2. Enhanced Strength: Stronger muscles improve your overall physical performance, making everyday activities easier and enhancing athletic capabilities.

3. Injury Prevention: Strengthening your muscles supports your joints and reduces the risk of injury during physical activities.

What to Expect in the Muscle Growth Phase

The Muscle Growth phase spans Weeks 5 to 8 of the LeanGain 12-Week Training Program. This phase focuses on medium-rep, targeted workouts designed to stimulate muscle growth. Here’s a breakdown of what you can expect:

• Workout Structure: Each week includes four to five workout sessions targeting specific muscle groups. The exercises are designed to be performed with moderate weights and higher repetitions to maximize muscle growth.

• Sample Exercises: Exercises such as bench presses, bicep curls, shoulder presses, and leg presses are staples of this phase. Each exercise is accompanied by detailed instructions and video demonstrations to ensure proper form and technique.

• Progressive Overload: The program incorporates progressive overload, gradually increasing the weight or resistance to continually challenge your muscles and promote growth.

Sample Workout from the Muscle Growth Phase

Here’s a sneak peek at a sample workout from Week 5 of the Muscle Growth phase, taken directly from the LeanGain Training Program:


• 5 minutes of light jogging or brisk walking

• Dynamic stretches (e.g., leg swings, arm circles)


• Bench Press: 4 sets of 10 reps

• Dumbbell Bicep Curl: 4 sets of 12 reps

• Shoulder Press: 4 sets of 10 reps

• Leg Press: 4 sets of 12 reps

• Core Circuit:

• Russian Twists: 3 sets of 20 reps

• Plank: 3 sets of 45 seconds

• Leg Raises: 3 sets of 15 reps


• 5 minutes of light jogging or brisk walking

• Static stretches (e.g., hamstring stretch, quad stretch)

Tips for Maximizing Muscle Growth

1. Lift Moderate to Heavy Weights: Use weights that challenge you while allowing you to complete the set with proper form. Aim for 70-85% of your one-rep max.

2. Focus on Compound Movements: Compound exercises like bench presses, squats, and deadlifts work multiple muscle groups simultaneously, promoting overall muscle growth.

3. Prioritize Recovery: Allow your muscles time to recover by getting adequate sleep, staying hydrated, and consuming a protein-rich diet.

Are you ready to build muscle and achieve a sculpted physique? The Muscle Growth phase of the LeanGain 12-Week Training Program is designed to help you reach your goals with targeted, effective workouts. As a special offer for our blog readers, use the coupon code “BLOG” to get 50% off your purchase!

Click below to start your Muscle Growth phase and transform your body. Don’t wait—build the strength and muscle you’ve always wanted today!

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