This 5-day workout routine for weight loss and muscle gain is a calculated program with just the right amount of volume to push the boundaries of your physique. The first two weeks of the program are all about lifting heavy with mass-building compound exercises. Pin On Exercise Our two-phase program is designed to build muscle via the right balance of mass-building exercises sufficient volume and intensity-boosting techniques. Best weight loss and muscle gain program . To gain weight you must eat more and stimulate muscle growth. The Program With a scientific understanding of nutrition providing the base to this program it is not only easy and accessible but also completely safe for practically all demographics- across gender age and. Week 12 - 3 low carb days with 2000 calories 3 moderate carbs days with 2200 calories 1 high carb day of 2700 calories. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. This surplus provides the energy your body r...