Ryan Hughes Muscle Building Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Ryan Hughes Muscle Building Workout Plan

Ryan Hughes Muscle Building Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Ryan Hughes Muscle Building Workout Plan

4 Weeks / 5 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Ryan Hughes Chest Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
5 sets, 15,12,10,10,10 reps, 01:00 rest
5 15,12,10,10,10 -- 01:00
Chest / Beginner
4 sets, 12,10,10,8 reps, 01:00 rest
4 12,10,10,8 -- 01:00
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
--
--
3 sets, 15,12,10 reps, 01:00 rest
3 15,12,10 -- 01:00
--
--
4 sets, 12 reps, 00:30 rest
4 12 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Bench Press - Medium Grip

Workout Plan Summary

Coming Soon!

Ryan Hughes Quads & Calves Workout

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Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
6 sets, 8 reps, 01:00 rest
6 8 -- 01:00
Calves / Beginner
6 sets, 8 reps, 01:00 rest
6 8 -- 01:00
Quads / Beginner
5 sets, 15,12,12,10,10 reps, 01:00 rest
5 15,12,12,10,10 -- 01:00
--
--
6 sets, 12,12,10,10,8,6 reps, 01:00 rest
6 12,12,10,10,8,6 -- 01:00
--
--
4 sets, 12,10,10,8 reps, 01:00 rest
4 12,10,10,8 -- 01:00
--
--
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Do your best to follow the rep scheme outlined. This will involve choosing the correct weights so that you are challenging yourself and not making it too easy or going too heavy.

Workout Plan Summary

Coming Soon!

Ryan Hughes Shoulders Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 12,10,8,8 -- 01:00
Chest / Beginner
4 sets, 10,10,8,8 reps, 01:00 rest
4 10,10,8,8 -- 01:00
Traps / Beginner
4 sets, 15,12,12,10 reps, 01:00 rest
4 15,12,12,10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
--
--
3 sets, 12,10,8 reps, 01:00 rest
3 12,10,8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Front Plate Raise - 25, 35, 45 lb plates respectively.

Workout Plan Summary

Coming Soon!

Ryan Hughes Arms Workout

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Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
--
Biceps / Beginner
--
Biceps / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

As always, be sure you perform static stretching immediately following your workout and get in a post workout shake that is full of carbs and protein to allow your body to begin the repairing process.

Workout Plan Summary

Coming Soon!

Ryan Hughes Back & Hamstrings Workout

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
--
Middle Back / Intermediate
--
Lats / Beginner
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

As always, be sure you perform static stretching immediately following your workout and get in a post workout shake that is full of carbs and protein to allow your body to begin the repairing process.

Workout Plan Summary

Coming Soon!

Workout Goals

  • Gain Mass
  • Get Ripped
Ryan Hughes Muscle Building Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped