Muscle Building Plans – 3, 4 or 5 Days a Week

Stop guessing in the gym. Pick a plan, track your lifts, and get stronger every week.

This is exactly how I built my own physique. No hype, no crazy exercises. Just the basics done right, with a clear plan that shows you what to do every session.

What’s inside:

• 3 complete training plans. Choose the one that fits your week:
• Plan 1: 3x Full Body (3 days a week)
• Plan 2: Upper / Lower (4 days a week)
• Plan 3: Push / Pull / Legs / Upper / Lower (5 days a week)
• Every exercise laid out. Sets, reps, rest times and 1–2 alternatives per exercise, so it works in any gym.
• The why behind it. How muscle growth works, how heavy to go, how to warm up, and how to progress every week.
• Fillable 12-week logs. Track your weight and reps for every set, right in the PDF on your phone, tablet or laptop. Or print it out.
• A simple guide to choose your plan. Based on how many days you can actually train, your experience, and whether you also run.

Who it’s for: men who can train on their own in the gym, from beginner to advanced. All you need is a regular gym with barbells, dumbbells, cables and machines.

Instant download. You get the PDF straight after payment, so you can start today.

Questions? Send me a DM on Instagram: @benjaminberendsen

Disclaimer: This guide is not medical advice. Consult a doctor before starting a new training program. Train at your own risk.