4-Week Muscle-Building Plan: Gain 10 Pounds of Lean Muscle

Are you ready to transform your physique and pack on 10 pounds of lean muscle in just 4 weeks? This comprehensive plan combines strength training, nutrition, and recovery strategies to help you achieve your muscle-building goals. Let’s dive in!

Week 1: Establishing the Foundation

• Workout Focus: Full-body workouts, compound movements (squats, deadlifts, bench presses)
• Repetitions and Sets: 3 sets of 10 reps per exercise
• Nutrition Tips: Increase your daily protein intake. Aim for 1 gram of protein per pound of body weight.
• Recommended Supplements: Whey protein and creatine
• Recovery: Get at least 7-8 hours of sleep each night.

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• Whey Protein Isolate
• High-Quality Creatine

Week 2: Building Strength and Endurance

• Workout Focus: Push/pull splits (upper body one day, lower body the next)
• Repetitions and Sets: 4 sets of 8 reps
• Nutrition Tips: Add healthy fats such as nuts, avocado, and olive oil to your diet.
• Recommended Supplements: BCAAs and pre-workout supplements
• Recovery: Incorporate light stretching sessions.

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• BCAA Supplements
• Top-Rated Pre-Workout Supplement

Week 3: Muscle Hypertrophy

• Workout Focus: Focus on isolation exercises (bicep curls, tricep extensions) along with compound lifts
• Repetitions and Sets: 3 sets of 12-15 reps
• Nutrition Tips: Incorporate complex carbohydrates like brown rice, quinoa, and sweet potatoes.
• Recommended Supplements: Protein bars for on-the-go nutrition
• Recovery: Schedule a rest day mid-week to allow muscles to recover.

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• Healthy Protein Bars
• Quality Resistance Bands

Week 4: Maximal Effort and Finishing Strong

• Workout Focus: Max-effort training (lift heavier weights with fewer reps)
• Repetitions and Sets: 5 sets of 5 reps
• Nutrition Tips: Maintain high protein intake and focus on post-workout recovery meals.
• Recommended Supplements: Post-workout recovery drinks
• Recovery: Focus on foam rolling and massage therapy.

Amazon Product Picks:

• Post-Workout Recovery Drink
• High-Quality Foam Roller

Additional Tips for Success:

1. Track Your Progress: Keep a workout and diet journal.
2. Stay Consistent: Stick to the plan and trust the process.
3. Hydration: Drink plenty of water throughout the day.
4. Stay Positive: Building muscle takes time and dedication.

Follow this 4-week muscle-building plan, and you’ll be well on your way to gaining 10 pounds of lean muscle. Pair your hard work with the right tools and supplements from Amazon to maximize your results.