Last updated: September 22, 2025
How Do You Build Muscle? Sets, Reps, Calories & an 8-Week Plan
Answer: Train each major muscle 2–3×/week for about 10–20 hard sets/week, mostly in the 5–12 rep range, leaving 1–2 reps in reserve (RIR). Add small loads or reps weekly, rest 90–180s, eat a small calorie surplus (or tight maintenance), and hit 0.8–1.0 g protein/lb/day. Details and an 8-week plan below.
- Frequency: Each muscle 2–3×/week (upper/lower or push–pull–legs).
- Volume: Start near 10–14 hard sets/muscle/week; cap ~20 as needed.
- Progression: Add +2.5–5 lb or +1 rep/session when sets are crisp (RIR 1–2).
- Protein: 0.8–1.0 g/lb/day; 25–45 g per meal (use our Protein Calculator).
- Calories: Small surplus (+150–300 kcal) or slow-gain recomposition at maintenance (set with Calorie Calculator).
How Many Sets and Reps Build Muscle?
| Parameter | Practical target | Notes |
|---|---|---|
| Weekly volume | 10–20 hard sets per muscle | Start 10–14; only increase if recovering well |
| Reps per set | 5–12 most sets | 3–6 reps for strength bias; 10–20 also works if near failure |
| Effort | RIR 1–2 | Stop with 1–2 “in the tank”; save failures for last set on machines |
| Rest | 90–180 s | Heavier compounds need longer; isolate work 60–90 s |
| Exercise mix | Compound + isolation | Push, pull, squat, hinge, carry + 1–2 isolates per area |
Need help picking moves? See How Many Exercises Per Muscle? and Beginner Barbell Guide.
How Do I Progress Without Stalling?
- Double progression: Keep weight until you hit rep top-end on all sets, then add the smallest plate next time.
- Small jumps: +2.5 lb upper-body, +5 lb lower-body when sets are clean at RIR 1–2.
- Logbook: Track load × reps. If a lift stalls 2–3 weeks, rotate the variation (e.g., incline DB press for flat).
- Deload: Every 6–8 weeks or when beat-up: reduce load −10–20% and cut sets in half for one week.
How Many Calories & How Much Protein?
- Calorie target: Use the Calorie Calculator. For lean gain, aim a small surplus (+150–300 kcal). If you prefer recomposition, eat near maintenance and push protein + training quality.
- Protein: 0.8–1.0 g/lb/day (25–45 g per meal). See why protein matters.
- Sample day (~2,600 kcal, ~180 g protein): Skyr + fruit; chicken burrito bowl; CEK High-Protein Box entrée + veg; whey shake + banana; salmon + rice + broccoli.
Carbs, Fats & Peri-Workout Timing
- Carbs: Center around training (pre/post). Oats, rice, potatoes, fruit, and beans work well.
- Fats: Keep moderate; measure oils/cheese to avoid calorie creep.
- Pre-workout (1–3 h): Protein + carbs (e.g., eggs + toast, yogurt + fruit).
- Post-workout (within a few hours): 25–45 g protein + smart carbs.
- Hydration: Water first; add light electrolytes on hot/hard days (guide).
8-Week Hypertrophy Plan (Upper/Lower)
Train 4 days/week (e.g., Mon/Tue/Thu/Fri). If you need 3 days, alternate Upper A/Lower A/Upper B this week, then Lower B next week.
Upper A
- Bench Press — 3×5–8 @ RIR 1–2
- One-Arm Dumbbell Row — 3×8–12/side
- Incline DB Press — 3×8–12
- Lat Pulldown or Pull-ups — 3×6–10
- Lateral Raise — 3×12–15
- Triceps Pressdown — 2–3×10–15
Lower A
- Back Squat — 3×5–8
- Romanian Deadlift — 3×6–10
- Leg Press or Split Squat — 3×8–12
- Hamstring Curl — 3×10–15
- Standing Calf Raise — 3×10–15
- Hanging Knee Raise / Plank — 3×10–15 or 3×30–45s
Upper B
- Overhead Press — 3×5–8
- Chest-Supported Row — 3×6–10
- Dumbbell Bench or Push-Up — 3×8–12
- Seated Cable Row — 3×8–12
- Incline Curl — 2–3×10–15
- Face Pull — 2–3×12–15
Lower B
- Deadlift (conventional or hex-bar) — 1×5 top set + 2×5 back-off at −10–15%
- Front Squat or Hack Squat — 3×6–10
- Leg Extension — 3×10–15
- Glute Bridge or Hip Thrust — 3×8–12
- Seated Calf Raise — 3×10–15
- Side Plank — 2×20–40s/side
Progression: When all sets hit the top of the rep range with good form, add the smallest plate next session (upper +2.5 lb; lower +5 lb). If a lift stalls, repeat the load or rotate a variation for 3–4 weeks.
3, 4 & 5-Day Split Options
| Days | Structure | Example |
|---|---|---|
| 3 | Full-Body A/B/C | Mon Full A • Wed Full B • Fri Full C |
| 4 | Upper/Lower | Mon Upper A • Tue Lower A • Thu Upper B • Fri Lower B |
| 5 | Push/Pull/Legs + 2 focuses | Mon Push • Tue Pull • Wed Legs • Fri Upper focus • Sat Lower focus |
Common Mistakes and Easy Fixes
| Mistake | What happens | Easy fix |
|---|---|---|
| Program hopping | No progressive overload | Run a plan 8–12 weeks; change after progression stalls |
| Always training to failure | Fatigue > progress | Keep most sets at RIR 1–2; save failure for the last isolation set |
| Under-eating protein | Poor recovery | Hit 0.8–1.0 g/lb/day; use protein powder if needed |
| Guessing calories | Gain too much fat or none | Set numbers with the Calorie Calculator |
| Sleep & steps ignored | Low recovery & appetite control | 7–9 hours sleep; 7–10k steps/day plus easy cardio |
Related CEK Tools, Guides & Meals
- Calculators: Calories • Protein
- Training: Beginner Barbell • 5-Day Routine • Plank Guide
- Nutrition: Protein for Fat Loss/Gain • Smart Swaps • High-Calorie Recipes
- Meals: High-Protein Box • Build-a-Meal Plan • Protein Powder
FAQs
How fast can I build muscle?
Beginners often gain strength quickly and may add a few pounds of lean mass over the first few months if protein, sleep, and training are consistent.
Do I need a calorie surplus?
A small surplus (+150–300 kcal) speeds gains, but many can slowly recomposition at maintenance if protein and training quality are high.
Is creatine worth it?
Creatine monohydrate is widely used; many lifters take about 3–5 g daily. Stay hydrated. As always, discuss supplements with a clinician.
Can I gain muscle while losing fat?
Possible for beginners/returners and those increasing protein and training quality. Expect slower scale changes; track strength and measurements.
How do I pick exercises?
Base days on squats, hinges, presses, and pulls, then add 1–2 isolations per area. See exercise count guide.
Disclaimer: General fitness and nutrition guidance—not medical advice. If you have injuries, medical conditions, or take medications, consult a qualified clinician.
