{"id":175,"date":"2024-12-15T01:42:48","date_gmt":"2024-12-15T01:42:48","guid":{"rendered":"https:\/\/art88bcc.com\/johna\/?p=175"},"modified":"2024-12-16T22:55:35","modified_gmt":"2024-12-16T22:55:35","slug":"muscle-building-workout","status":"publish","type":"post","link":"https:\/\/art88bcc.com\/johna\/2024\/12\/15\/muscle-building-workout\/","title":{"rendered":"Progressive Overload"},"content":{"rendered":"
\"\"<\/a>This plan focuses on progressive overload with compound exercises to maximize muscle growth. Rest and recovery are essential<\/div>\n
<\/div>\n
Frequency:<\/strong> 4-5 days a week<\/div>\n
<\/div>\n
Duration:<\/strong> 45-60 minutes per session<\/div>\n
<\/div>\n
Structure:<\/strong> Split training (e.g., Upper Body\/Lower Body split or Push\/Pull\/Legs)<\/div>\n
<\/div>\n
Example Workout (Push\/Pull\/Legs Split)<\/div>\n
<\/div>\n
Day 1 (Push – Chest, Shoulders, Triceps):<\/strong><\/div>\n
<\/div>\n
\u2022Bench press: 4 sets of 6-8 reps<\/div>\n
\u2022Overhead dumbbell press: 3 sets of 8-10 reps<\/div>\n
\u2022Incline dumbbell press: 3 sets of 8-10 reps<\/div>\n
\u2022Lateral raises: 3 sets of 12 reps<\/div>\n
\u2022Triceps dips: 3 sets of 8-10 reps<\/div>\n
<\/div>\n
Day 2 (Pull – Back, Biceps):<\/strong><\/div>\n
<\/div>\n
\u2022Deadlifts: 4 sets of 5-6 reps<\/div>\n
\u2022Pull-ups (or lat pulldown): 3 sets of 6-8 reps<\/div>\n
\u2022Barbell rows: 3 sets of 8-10 reps<\/div>\n
\u2022Dumbbell curls: 3 sets of 10-12 reps<\/div>\n
\u2022Face pulls: 3 sets of 12-15 reps<\/div>\n
<\/div>\n
Day 3 (Legs – Quads, Hamstrings, Glutes):<\/strong><\/div>\n
<\/div>\n
\u2022Squats: 4 sets of 6-8 reps<\/div>\n
\u2022Romanian deadlifts: 3 sets of 8-10 reps<\/div>\n
\u2022Leg press: 3 sets of 10-12 reps<\/div>\n
\u2022Walking lunges: 3 sets of 12 reps per leg<\/div>\n
\u2022Calf raises: 4 sets of 12-15 reps<\/div>\n
<\/div>\n
Day 4 (Optional – Full Body\/Accessory Work or Rest)<\/h6>\n

<\/h3>\n","protected":false},"excerpt":{"rendered":"

This plan focuses on progressive overload with compound exercises to maximize muscle growth. Rest and recovery are essential Frequency: 4-5 days a week Duration: 45-60 …<\/p>\n","protected":false},"author":66,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building"],"_links":{"self":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/users\/66"}],"replies":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":7,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"predecessor-version":[{"id":225,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/175\/revisions\/225"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/media\/219"}],"wp:attachment":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}