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Gaining

To gain muscle in three months, follow a structured plan that includes strength training, proper nutrition, and adequate recovery. Focus on compound movements, maintain a caloric surplus, and ensure sufficient protein intake while allowing for rest days. Consistency in tracking workouts and diet is essential for noticeable muscle gains.

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90 views2 pages

Gaining

To gain muscle in three months, follow a structured plan that includes strength training, proper nutrition, and adequate recovery. Focus on compound movements, maintain a caloric surplus, and ensure sufficient protein intake while allowing for rest days. Consistency in tracking workouts and diet is essential for noticeable muscle gains.

Uploaded by

baijayantim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

To gain muscle in 3 months, you’ll need to follow a structured approach that combines strength

training, nutrition, and recovery. Here’s a basic plan:

Scroll for diet plan and workout plan >

1. Strength Training Routine

• Focus on Compound Movements: Exercises like squats, deadlifts, bench presses, and
pull-ups engage multiple muscle groups, promoting faster muscle growth.

• Progressive Overload: Increase the weight or reps each week to challenge your
muscles. Aim for 3–4 sets of 8–12 reps for most exercises.

• Train 4–5 Days per Week: Focus on different muscle groups on each day (e.g., legs,
chest, back, shoulders, arms).

• Include Rest Days: Muscle growth happens during recovery, so rest is essential.

2. Proper Nutrition

• Caloric Surplus: To gain muscle, eat more calories than you burn. Aim for a surplus of
300-500 calories per day.

• Protein Intake: Consume 1.2–2.2 grams of protein per kilogram of body weight daily
(e.g., chicken, fish, tofu, eggs).

• Carbs for Energy: Eat complex carbs (e.g., oats, sweet potatoes, brown rice) to fuel
your workouts.

• Healthy Fats: Include healthy fats like avocado, nuts, and olive oil to support
hormone production.

3. Rest and Recovery

• Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is critical for muscle
recovery.

• Rest Between Workouts: Give muscle groups 48 hours to recover before working
them again.

4. Supplements (Optional)
• Protein Powder: Helps meet your daily protein goals if you struggle to get enough
from food.

• Creatine: Supports muscle strength and recovery, allowing you to push harder in the
gym.

• BCAAs: May aid in reducing muscle soreness and improving recovery.

5. Consistency and Tracking Progress

• Track Your Workouts: Write down the weights, reps, and sets you do to ensure
you’re progressively overloading.

• Monitor Your Diet: Track calories and macronutrients to make sure you’re in a
caloric surplus and getting enough protein.

• Take Progress Photos: Every two weeks, take photos to visually track changes in
muscle size.

If you stay consistent with this approach, you should start seeing noticeable muscle gains within
three months.

Workout split for beginners

 BEGINNERS WORKOUT PLAN

 diet plan without whey protein veg/nonveg

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