Essentials - Muscle Gain for Beginner 2 Days/Week

This is a Beginner program for individuals who have less than 1 year of resistance training or structured exercise experience. 

Muscle gain is referred to as Hypertrophy, which is the increase in the size of our muscle cells. In general, Hypertrophy includes the following variables in a Beginner program:

1. 2-4 Weeks in duration
2. 1-3 sets per exercise
3. 8-12 reps per set
4. 30 seconds to 1.5 minutes of rest between sets
5. 67-80% of 1 repetition maximum (1RM) of given exercise for load/intensity
6. Moderate volume and moderate intensity

The Muscle Gain program for beginners should be followed up with the Strength program for beginners.