Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts. While you may not see results right away, even a single strength training session can help promote muscle growth.

TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. Hypertrophy (bigger muscles): 6-12 reps per set. Strength (dense, powerful muscle): 1-5 reps per set.

The results of most studies concerning developing muscle hypertrophy favoured 90% intensity with lower volume and longer interval of rest for resistance training athletes.

Spend most of your time in the gym doing heavy compound movements. Best compound movements in no particular order are: the Deadlift, the Squat, the Bench Press, the Bent Over Row, the Dips, the Chin-ups, the Overhead Press and all their variations.

Here’s our ultimate 5-day workout split routine!

• Monday: Chest and triceps.
• Tuesday: Back and biceps.
• Wednesday: Rest day.
• Thursday: Shoulders and triceps.
• Friday: Legs and biceps.
• Saturday: Rest day.
• Sunday: Core and cardio.

6 Day Workout Schedule

• Day 1: Workout A – Chest and Triceps.
• Day 2: Workout A – Back and Biceps.
• Day 3: Workout A – Legs and Shoulders.
• Day 4: Rest.
• Day 5: Workout B – Chest and Triceps.
• Day 6: Workout B – Back and Biceps.
• Day 7: Workout B – Legs and Shoulders.
• Day 8: Rest.

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Here is an example of a great, effective simple gym workout:

• Barbell squats: 5 sets of 5 reps.
• Barbell Deadlifts: 3 sets of 3 reps.
• Push-ups (or dips): 3 sets of 15 reps.
• Pull-ups (or Inverted Rows): 3 sets of 8 reps.
• Planks: 3 sets, 1 minute hold each.