Who this plan suits
- Muscle gain is your main training goal.
- You can train four days and eat enough to support recovery.
- You want a balanced base with one optional weak-point emphasis.
Before you start: use pain-free ranges of motion and loads you can control. If you have an injury, medical condition, are pregnant or are returning after a long break, get individual guidance from an appropriately qualified professional.
Your weekly plan
Upper A · Chest Focus
Lower A · Quad Focus
Upper B · Back Focus
Lower B · Posterior Focus
How to progress
Use double progression and keep most working sets one to three reps from failure. When you add weak-point volume, add two to four weekly sets first and observe performance for several weeks.
How to manage recovery
Muscle gain also depends on sufficient protein, energy and sleep. If added sets reduce loads, reps or motivation across the rest of the plan, the extra volume is not currently productive.
Frequently asked questions
How many sets per muscle do I need?
There is no universal perfect number. Start with a moderate amount you can recover from, track progress and add volume only where performance and recovery support it.
Do I need a calorie surplus?
A modest surplus can support muscle gain, especially for trained people, but beginners and people with higher body fat may gain muscle without an aggressive surplus.
How often should I train a weak muscle?
Two or three manageable weekly exposures are often easier to perform well and recover from than putting all the work into one session.
The plan should learn from the result
Turn this starting point into an adaptive plan.
Adapt Fitness records what you actually complete, highlights undertrained muscles, and adjusts the next workout around your progress, equipment and recovery.
See Adapt Fitness ↗