5 Best Strength Training Workouts to Gain Muscle Fast

If your goal is to pack on lean muscle, feel stronger, and look more defined, strength training should be your go-to. But it’s not about spending hours in the gym doing random exercises. What really matters is choosing the right workouts that trigger growth and maximize your results. That’s why we’ve put together this guide on the 5 best strength training workouts to gain muscle fast—designed for real people with real goals.

Each workout below is built around compound movements that engage multiple muscle groups, stimulate testosterone, and help you build size and strength quickly. Whether you’re a beginner or looking to break through a plateau, these routines will push you toward your muscle-building goals.

Why Strength Training Is Key for Gaining Muscle

Before we dive in, let’s talk about why strength training is so effective for muscle gain.

• Activates large muscle groups
• Boosts anabolic hormones like testosterone and growth hormone
• Increases muscle protein synthesis
• Improves bone density and joint health
• Elevates metabolism, helping you burn fat as you grow muscle

If you’re training consistently and eating enough protein and calories, these workouts will help you grow faster than traditional isolation-only routines.

5 Best Strength Training Workouts to Gain Muscle Fast

1. Full-Body Compound Lift Routine

This is your bread and butter. It focuses on the “big five” lifts: squat, deadlift, bench press, overhead press, and bent-over rows. These exercises activate multiple muscle groups at once, making them essential for rapid gains.

Workout Breakdown:

• Barbell Back Squat – 4 sets of 6–8 reps
• Deadlift – 3 sets of 4–6 reps
• Barbell Bench Press – 4 sets of 6–8 reps
• Overhead Press – 3 sets of 8–10 reps
• Bent-Over Rows – 4 sets of 8 reps

Rest: 60–90 seconds between sets

Best For: Building total-body strength and size

Pro Tip: Focus on proper form over heavy loads if you’re new. Use progressive overload weekly to increase weight gradually.

2. Push-Pull-Legs (PPL) Split

The PPL split is a time-tested, muscle-building classic. It breaks your workouts into movement patterns that target different muscle groups, giving each area enough attention and rest.

Push Day:

• Incline Dumbbell Press – 4×10
• Seated Shoulder Press – 3×10
• Triceps Dips – 3×12
• Dumbbell Lateral Raises – 3×15

Pull Day:

• Pull-Ups or Lat Pulldown – 4×10
• Barbell Rows – 4×8
• Face Pulls – 3×12
• Dumbbell Bicep Curls – 3×15

Leg Day:

• Back Squats – 4×6
• Walking Lunges – 3×12 per leg
• Leg Press – 3×10
• Romanian Deadlifts – 3×8

Best For: Intermediate to advanced lifters who want to grow evenly

Pro Tip: Run this cycle twice per week for faster gains (i.e., PPL x 2 = 6 training days).

3. Upper-Lower Split With Heavy Lifts

If you want a balanced mix of strength and hypertrophy, an upper-lower split is highly effective. It gives you two upper-body and two lower-body sessions weekly—great for recovery and muscle stimulation.

Day 1 – Upper Heavy:

• Barbell Bench Press – 4×5
• Pull-Ups – 4×6
• Seated Dumbbell Shoulder Press – 3×8
• Barbell Curl – 3×10

Day 2 – Lower Heavy:

• Deadlifts – 4×4
• Front Squats – 4×6
• Leg Curl Machine – 3×12
• Standing Calf Raise – 3×15

Day 3 – Upper Volume:

• Incline Dumbbell Press – 4×12
• Cable Rows – 4×15
• Lateral Raises – 3×20
• Skull Crushers – 3×15

Day 4 – Lower Volume:

• Leg Press – 4×15
• Bulgarian Split Squats – 3×12
• Romanian Deadlifts – 3×12
• Seated Calf Raise – 3×20

Best For: Lifters who like variety and want consistent gains

Pro Tip: Mix low-rep strength sets with higher-rep hypertrophy to hit both goals in one plan.

4. German Volume Training (GVT)

This high-volume method is perfect if you’ve hit a plateau and want to shock your muscles. GVT involves 10 sets of 10 reps at about 60% of your 1RM. It’s brutal—but effective.

Day 1 – Chest & Back:

• Bench Press – 10×10
• Barbell Row – 10×10
• Incline Dumbbell Fly – 3×12
• Face Pulls – 3×15

Day 2 – Legs:

• Squats – 10×10
• Hamstring Curls – 10×10
• Leg Extensions – 3×15
• Standing Calf Raises – 3×20

Day 3 – Arms & Shoulders:

• Barbell Curls – 10×10
• Skull Crushers – 10×10
• Lateral Raises – 3×15
• Shrugs – 3×15

Best For: Lifters looking to gain size and endurance fast

Pro Tip: Use the same weight across all 10 sets and keep rest at 60 seconds.

5. Bodyweight Strength Builder (For Home Training)

No gym? No problem. This bodyweight-focused strength routine will still help you build muscle, especially when paired with slow, controlled movement and increased reps.

Workout:

• Push-Ups (Standard or Decline) – 4×15
• Bodyweight Squats – 4×20
• Bulgarian Split Squats – 3×12 per leg
• Pike Push-Ups – 3×10
• Plank-to-Push-Up – 3×12
• Chin-Ups – 3xMax

Best For: Beginners or anyone training at home

Pro Tip: Slow down the reps and pause at the peak contraction for more tension and growth.

Sample Weekly Schedule

Day	Workout Type
Monday	Full-Body Compound Lifts
Tuesday	Rest or Active Recovery
Wednesday	Push-Pull-Legs Split
Thursday	Lower Body (Upper-Lower Split)
Friday	GVT Chest/Back or Arms
Saturday	Optional Bodyweight Circuit
Sunday	Rest

Tips to Maximize Muscle Growth

To truly benefit from these 5 best strength training workouts to gain muscle fast, you need to support them with smart strategies:

• Eat in a calorie surplus: Your body needs extra fuel to grow
• Prioritize protein intake: Aim for 1.6–2.2g/kg of body weight
• Track your lifts: Progressively increase weight, sets, or reps
• Sleep well: Muscle grows during rest, not while lifting
• Stay consistent: Results don’t come overnight—stick to your program

FAQs About Strength Training to Gain Muscle

How many times per week should I do strength training to gain muscle?

Aim for at least 3–5 strength sessions weekly, targeting each muscle group twice for optimal growth.

How fast can I gain visible muscle?

Beginners often see results in 4–6 weeks. Advanced lifters may require longer depending on intensity and nutrition.

Do I need supplements to gain muscle?

Not necessarily. A balanced diet with enough protein and calories is key. However, creatine, protein powder, and fish oil can help support your efforts.

What’s more important: volume or intensity?

Both matter. Volume stimulates hypertrophy, while intensity builds strength. Combining both, as shown in these workouts, is most effective.

Can I gain muscle with just bodyweight workouts?

Yes, especially for beginners. As you get stronger, you’ll need to increase difficulty or add resistance to keep progressing.

Final Thoughts

If you’re serious about building muscle quickly and efficiently, these 5 best strength training workouts to gain muscle fast will guide you in the right direction. Whether you’re working out at home, in the gym, or using a split routine, the key is consistency, progressive overload, and supporting your efforts with smart recovery and nutrition.

Muscle doesn’t come from just lifting heavier—it comes from lifting smarter. Start today, commit for the long haul, and watch your strength and size improve week after week.