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Get Fit with FojFit: 10-week Muscle Mass Building Program

Are you a beginner looking to kickstart your journey of gaining muscle mass for defense physical training, but don't know where to start? If you are aspiring to clear the challenging defense physical fitness exam with flying colors, it's crucial to enhance your muscle strength by undergoing potential exercises like running, push-ups, pull ups etc. Also if you aim to track your overall muscle growth by learning proper exercise techniques digitally, a defense physical training app can be invaluable. By offering several structured workout plans tailored to build strength, endurance, and agility, it plays a significant role in any defense physical training regimen.

Science behind Muscle Mass Building

Muscle mass building is a fundamental aspect of physical fitness, especially for defense candidates. Basically muscle mass building refers to the biological process that leads to muscle repair and growth. Building muscle mass depends on various factors such as muscle training, protein rich diet, functional fitness and mental resilience. So it’s important to understand the process of muscle mass building, thereby implementing various strategies to achieve peak physical fitness .

Let’s delve into the ultimate muscle mass building workout plan, specially crafted by the Fojfit experts, that guarantees measurable results within 10 weeks.  

1. Week 1-4

The first four weeks of the fitness training program are particularly focussed toward developing your strong core, so that you can effortlessly proceed to advanced levels without falling short on required physical metrics.  

Day 1: Upper Body Strength

  • Push-Ups: 2 sets of 6-10 reps
  • Russian Twists: 3 sets of 10 reps
  • Plank:  3 sets of 30 seconds

Day 2: Cardio and Core

  • Jogging/Running: 20-30 minutes
  • Cycling : 30-60 minutes, 3-5 times per week.
  • Mountain climbers: 2-3 sets, 10-15 repetitions per set

Day 3: Lower Body Strength

  • Bodyweight Squats: 2 sets of 15 reps
  • Lunges: 3 sets of 10 reps per leg
  • Leg Raises: 3 sets of 10 reps

Day 4: Active Recovery

  • Gentle stretching and mobility exercises, for 20-30 minutes, such as, cat cow stretch , ankle circles and shoulder circle.

Day 5: Full-Body Endurance

  • Push-Ups: 3 sets of 10-15 reps  
  • Bodyweight Squats: 2 sets of 15 reps
  • Plank: 3 sets of 30 seconds

Day 6: Cardio and Core

  • Jogging/Running: 20-30 minutes
  • Bicycle Crunches: 3 sets of 10 reps per side
  • Russian Twists: 3 sets of 15 reps per side

Day 7: Rest

2. Weeks 5-7  

This is the most dynamic phase of our muscle mass building workout plan which usually starts from the fifth week. During this tenure of the heavy workout regimen, you will be required to exhibit some heavy lifting and explosive movements to perform long missions without breaking a sweat. Here is a detailed outline of this dynamic workout scheme.

Day 1: Upper Body Strength

  • Dumbbell rows: 3 sets of 8-12 reps per arm
  • Dumbbell shoulder Press: 3 sets of 8-12 reps
  • Plank:  4 sets of 40 seconds

Day 2: Cardio and Core

  • Sprint with a light jog: Sprint for 30 seconds, then jog for 1-2 minutes to recover.
  • Plank with hip dips: 3 sets of 12- 15 reps per side
  • High knees: aim for 3 sets, 30 to 60 seconds per set

Day 3: Lower Body Strength

  • Bodyweight Squats: 3 sets of 20 reps
  • Walking Lunges: 3 sets of 12 reps per leg
  • Leg Raises: 4 sets of 15 reps

Day 4: Active Recovery

  • Gentle stretching and mobility exercises for 20-30 minutes. Take sufficient rest( 1 to 2 minutes) between sets to allow for muscle recovery.

Day 5: Full-Body Endurance

  • Box jumps: 3 sets of 10-15 reps
  • Assisted pull ups: 3 sets of 8 - 10 reps
  • Burpees : 3 sets of 8 - 10 reps

Day 6: Cardio and Core

  • Jump rope: 3 sets for 1 - 2 minutes
  • Mountain climber twists:  3 sets, 12 -15 reps per side.
  • Bicycle crunches: 3 sets of 15 - 20 reps per side

Day 7: Rest

3. Weeks 8-10

During this final or peak performance week, the goal is to help you achieve your highest level of physical readiness and endurance. This week we will focus on pushing your limits while maintaining proper form and injury prevention.  

Day 1: Upper Body Strength

  • Bicep curls: 4 sets of 10-15 reps
  • Tricep Dips: 3 sets of 8 -12 reps
  • Side Plank with rotation : 4 sets ,hold for 30 - 45 seconds each

Day 2: Cardio and Core

  • Plank with knee to elbow: 4 sets of  12 reps
  • Interval sprints: 5 to 8 sets for 30 seconds followed by 1 - 2 mins of active recovery
  • Jumping jacks: 4 sets for 30 - 60 seconds

Day 3: Lower Body Strength

  • Calf raises: 4 sets of 12 - 15 reps per leg
  • Romanian Deadlifts with dumbbells : 3 sets of 10 - 12 reps  per leg
  • Barbell squats: 4 sets ,6-8 reps

Day 4: Active Recovery

  • Perform dynamic stretching such as leg swing, arm circles or ankle rotation for 20-30 minutes .

Day 5: Full-Body Endurance

  • Burpees: 5 sets of 15-25 reps
  • Russian twists with medicine ball: 20 reps (10 reps per side)
  • Plank with shoulder tap: 5 sets of 50 seconds

Day 6: Cardio and Core

Hanging leg raises: 4 sets of 15 reps per side

Bicycle crunches with legs extended: 4 sets of 20 reps, 10 reps per side.

Mountain climbers: 4 sets of 20 reps (10 reps per leg)

Day 7: Rest

Outdoor activity:  

Try to engage in an outdoor activity such as hiking, swimming or playing any sport of your choice for 60-90 minutes to promote active recovery.

Conclusion

Right exercises not only contribute to your muscle development but also lay the foundation for a healthy and strong physique.  An appropriate combination of proper nutrition, adequate rest, and targeted exercise are essential in achieving the desired goals needed by defense authority. Remember, consistency is key, so keep pushing forward and let the gains begin!

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