Workout Plan

Chris0795

Hey folks,

Anyone here who can give me nice tips for a workout plan to gain up some muscle but also hold the body fat as low as possible? Would be greatfull to get some tips for exercises and thinks I should eat.

Have a good day and never give up!!

Cheers

Chris

rabbyduby

Check out bodybuilding.com they have a ton of programs

jemhh

Here are several lifting programs that run the gamut from dumbbells to barbells, low reps to mid-range reps (with some high thrown in), and 3-5 days per week. All are centered around approximately the same compound exercises. Your body fat will be based on your eating practices more than your lifting program.

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

tillerstouch

Bodybuilding.com remember though keeping your fat low is going to be a matter of diet not the workout plan, lifting plans dont build fat it builds muscle. The smaller your calorie surplus the smaller your fat gain will be, although it would also mean adding muscle slower.