MUSCLE GAIN: TARGETED TRAINING FOR MORE MUSCLE MASS

STRUCTURED TRAINING FOR GREATER MUSCLE GROWTH

The foundation for targeted muscle growth and consistent progress. This effective muscle-building concept was developed by Drachensang Academy to create targeted training stimuli and support the body in building new muscle tissue. By combining controlled exercises, appropriate weights, and a balanced number of sets and repetitions, each muscle group can be trained effectively. With consistent workouts and gradual increases in training demands, you can improve your performance and work toward building more muscle over time.

MUSCLE GAIN – 3-DAY SPLIT FOR STRUCTURED TRAINING VOLUME

DAY 1 – CHEST & TRICEPS: STRENGTH TRAINING

* Barbell Bench Press: 4 sets × 8–12 reps
* Incline Bench Press: 3 sets × 8–12 reps
* Dumbbell Flyes: 3 sets × 10–12 reps
* Parallel Bar Dips: 3 sets × 8–12 reps
* Cable Triceps Pushdowns: 3 sets × 10–12 reps

DAY 2 – BACK & BICEPS: FOCUSED STRENGTH TRAINING

* Conventional Deadlifts: 4 sets × 6–10 reps
* Pull-Ups: 4 sets × 8–12 reps
* Barbell Rows: 3 sets × 8–12 reps
* Lat Pulldowns: 3 sets × 10–12 reps
* Barbell Curls: 3 sets × 10–12 reps

DAY 3 – LEGS & SHOULDERS: STRENGTH TRAINING

* Barbell Squats: 4 sets × 8–12 reps
* Leg Press: 3 sets × 10–12 reps
* Walking Lunges: 3 sets × 10 reps per leg
* Standing Military Press: 4 sets × 8–12 reps
* Dumbbell Lateral Raises: 3 sets × 12–15 reps

ACADEMY GUIDELINES FOR EFFECTIVE MUSCLE GROWTH

* Complete a specific 5–10 minute warm-up before heavy training to prepare your body and joints for exercise.
* Apply progressive overload consistently by gradually increasing the weight, repetitions, or overall training demand as your fitness improves.
* A daily protein intake of approximately 1.6–2.2 g per kg of body weight can be appropriate for many people who are training to build muscle, depending on individual needs and overall diet.
* Aim for approximately 7–9 hours of quality sleep each night to support recovery, training performance, and muscle adaptation.
* Combine structured resistance training with appropriate nutrition and sufficient recovery to support long-term muscle growth.

**Drachensang GYM Global – Train with Structure. Build with Consistency.**