Le migliori routine di allenamento per l'aumento muscolare: programma completo di allenamento della forza settimanale

You already know the basics: lift heavy things, eat protein, sleep well. But knowing what to do and actually doing it with the right system in place are two completely different things. Most people jump into a random workout plan and hope it works. Others bounce between routines every three weeks because they’re not seeing the results they expected. The frustration is real—you’re in the gym consistently, you’re trying hard, but something feels off about your approach.

Here’s the truth: Having the right programma di allenamento della forza isn’t just about exercise selection. It’s about structure. It’s about knowing exactly which muscle groups you’re training each day, how much volume you’re hitting them with, and whether your rep velocity is actually in the hypertrophy zone. A good best workout routine gives you clarity. And when you combine that clarity with objective measurement, results follow.

Let’s break down what a complete strength exercise program per muscle gain actually looks like—week by week, day by day—and how to measure your progress so you’re not just hoping you’re improving.

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The Science Behind Gaining Muscle: Understanding Your Body’s Adaptation

Before we talk about specific exercises, understand this: crescita muscolare (hypertrophy) isn’t magic. It’s the direct result of three factors: mechanical tension, metabolic stress, and muscle damage. When you train properly, you’re creating a stimulus that forces your muscles to adapt by growing larger.¹

The challenge is that most best workout routines address only one or two of these factors clearly. A workout plan that’s scattered or unfocused delivers weak signals. But a well-structured best workout routine strategically targets all three across the week.²

The research is clear: To maximize muscle growth, you need:

• Sovraccarico progressivo: Gradually increasing demands on your muscles over time³

• Adequate volume: Roughly 10-20 sets per muscle group per week⁴

• Proper frequency: Training each muscle group 2-3 times per week⁵

• Controlled rep ranges: Typically 6-12 reps per set for hypertrophy⁶

• Consistent velocity: Moving with intent to maintain rep quality across sets

This last point is often overlooked but critical: the velocity at which you perform reps directly impacts your training stimulus. Research shows that maintaining a velocity loss of around 30-40% per set—moving from explosive early reps to more controlled later reps—produces optimal hypertrophy stimulus.⁷ This is where most athletes miss the mark. They grind out extra reps beyond where the intended stimulus lies, accumulating fatigue without proportional hypertrophy benefit.

Choosing Your Workout Split: Which Strength Training Program Structure Is Right?

Before designing your specific programma di allenamento della forza, you need to decide how to distribute your training across the week. Research shows several approaches work; the “best” is the one you’ll actually follow consistently.⁸

Full-Body Split (3 Days Per Week)

Vantaggi:

• Highest frequency per muscle group (3x weekly)

• Excellent for beginners and recovery-limited athletes

• Efficient for time-constrained lifters

• Better motor learning through high-frequency practice

Disadvantages:

• High fatigue per session

• Less opportunity for isolation work

• May not suit advanced athletes seeking high volume

Best for: Beginners, busy schedules, returning to training

Upper-Lower Split (4 Days Per Week)

Vantaggi:

• Balanced frequency (2x per muscle group weekly)

• Moderate session duration

• Allows compound and isolation work

• Research-backed for muscle growth⁴

Disadvantages:

• Requires 4-day commitment

• More complex programming needed

Best for: Intermediate lifters with consistent schedule

Push-Pull-Legs Split (5-6 Days Per Week)

OR (6-day version):

Vantaggi:

• High training frequency (2-3x per muscle group)

• Balanced muscle development

• Allows significant volume per muscle group

• Popular among serious builders

Disadvantages:

• High weekly commitment

• Requires excellent recovery practices

• Can lead to overtraining if not programmed carefully

Best for: Advanced lifters, those with excellent recovery, muscle-building focused

Push-Pull-Legs (3-1-3) Upper-Lower Hybrid

This variant offers balanced training frequency while preserving rest days.

A Complete Weekly Muscle-Building Workout Plan: The Push-Pull-Legs Model

Here’s what a complete evidence-based strength exercise program actually looks like when designed for maximum muscle gain:

Monday: Push Day (Chest, Shoulders, Triceps)

Primary Focus: Hypertrophy

1. Panca piana con bilanciere — 4 sets × 6-8 reps @ 70% 1RM

   • Intervallo di velocità target: 0,65-0,75 m/s nella prima ripetizione

   • Velocity loss cap: 30-40% across set

   • Rest: 2-3 minutes

2. Incline Dumbbell Press — 4 sets × 8-10 reps

   • Target: 0.55-0.65 m/s on first rep

   • Velocity loss cap: 30-35%

   • Rest: 2 minutes

3. Machine Chest Fly — 3 sets × 10-12 reps

   • Isolation focus, controlled tempo

   • Rest: 60-90 seconds

4. Lateral Raises — 3 sets × 12-15 reps

   • Target shoulders with isolation work

   • Rest: 60 seconds

5. Tricep Pushdowns — 3 sets × 10-12 reps

   • Metabolic stress emphasis

   • Rest: 60 seconds

Total weekly push volume: ~16 sets

Tuesday: Pull Day (Back, Biceps)

1. Barbell Deadlift (or Trap Bar) — 4 sets × 5-6 reps @ 75% 1RM

   • Target velocity: 0.50-0.60 m/s

   • Velocity loss cap: 35-40%

   • Rest: 3 minutes

2. Bent-Over Barbell Row — 4 sets × 6-8 reps

   • Target: 0.60-0.70 m/s on first rep

   • Velocity loss cap: 30-35%

   • Rest: 2-3 minutes

3. Lat Pulldown — 3 sets × 8-10 reps

   • Isolation work, controlled descent

   • Rest: 90 seconds

4. Curl con bilanciere — 3 sets × 8-10 reps

   • Bicep isolation

   • Rest: 90 seconds

5. Face Pulls — 3 sets × 12-15 reps

   • Rear delt and shoulder health

   • Rest: 60 seconds

Total weekly pull volume: ~17 sets

Wednesday: Rest or Active Recovery

Light activity: walking, stretching, yoga, or light conditioning. This day permits nervous system recovery and tissue repair.

Thursday: Legs (Quads, Hamstrings, Glutes, Calves)

1. Barbell Back Squat — 4 sets × 6-8 reps @ 72% 1RM

   • Target velocity: 0.55-0.65 m/s

   • Velocity loss cap: 30-35%

   • Rest: 2-3 minutes

2. Stacco rumeno— 4 sets × 8-10 reps

   • Hamstring and posterior chain emphasis

   • Rest: 2 minutes

3. Pressa per le gambe — 3 sets × 8-10 reps

   • Quad isolation, reduced joint stress

   • Rest: 2 minutes

4. Leg Curl Machine — 3 sets × 10-12 reps

   • Hamstring isolation

   • Rest: 90 seconds

5. Calf Raises — 3 sets × 12-15 reps

   • Metabolic stress and volume

   • Rest: 60 seconds

Total weekly leg volume: ~17 sets

Friday: Push Day (Repeat)

Repeat Monday’s structure. This hits push muscles a second time per week, essential for hypertrophy.⁵ You can use slightly different exercises (dumbbell bench instead of barbell, machine press instead of incline) or the same movements with different rep ranges.

Saturday: Pull Day (Repeat)

Repeat Tuesday’s structure with strategic exercise variation. Different angles, different implements, same muscles.

Sunday: Rest

Full recovery day. No training. This permits complete neuromuscular and hormonal recovery.

The Missing Link: Measuring Your Progress with Velocity Data

Ecco dove la maggior parte best workout routines fail athletes: They prescribe exercises but never verify whether the training is actually happening at the right intensity.

When you perform rep 1 of a set at high velocity and rep 8 at very low velocity, you’ve created a wide range of training stimuli across one set. Early reps bias strength; late reps bias metabolic stress. That’s not necessarily wrong—metabolic stress does drive hypertrophy—but it’s uncontrolled.

Research shows that maintaining a velocity loss of 30-40% per set—moving from crisp early reps to controlled (but not grinding) later reps—produces optimal hypertrophy stimulus.⁷ Here’s a practical example:

Example Set: Bench Press @ 75% 1RM

• Rep 1: 0.68 m/s ✓

• Rep 2: 0.65 m/s ✓

• Rep 3: 0.62 m/s ✓

• Rep 4: 0.60 m/s (12% loss)

• Rep 5: 0.55 m/s (19% loss)

• Rep 6: 0.50 m/s (26% loss)

• Rep 7: 0.45 m/s (34% loss) — Stop here

By stopping at 34% velocity loss, you’ve captured the hypertrophy sweet spot. An 8th rep moving at 0.40 m/s would’ve crossed into grinding territory where adaptive stimulus diminishes but fatigue accumulates.

Spleeft App makes this objective. Track velocity on every rep of every set. Instead of guessing whether you’re in the right zone, you see the data. When first-rep velocity drops below your target on subsequent sets, you reduce load. When velocity loss drops below 20%, you know you’re undertrained for that set. When it exceeds 40%, you know you’ve drifted into unnecessary grinding.

This precision compounds over weeks and months into noticeably superior results compared to traditional rep-counting approaches.⁷

Progressive Overload: How Your Best Workout Routine Drives Continuous Growth

A well-designed programma di allenamento della forza isn’t static. It evolves. Progressive overload—gradually increasing training demands—is non-negotiable for continued muscle growth.⁹

Progressive overload methods:

1. Increase weight: Add 5 pounds (2.5 per side) to barbell exercises

2. Increase reps: Add 1-2 reps per set while maintaining velocity

3. Increase sets: Add one volume-matching set per exercise

4. Decrease rest periods: Reduce inter-set recovery by 15-30 seconds

5. Improve range of motion: Increase depth or full ROM

6. Improve form: Better technique recruits more muscle fibers

Research shows that progressive overload via load increase and rep increase produce equivalent hypertrophy when volume is matched.⁹ This matters because it gives you flexibility. Some weeks, add weight. Other weeks, add reps. The stimulus accumulates either way.

A simple 12-week progressive overload protocol:

Weeks 1-4: Establish baseline. Focus on perfect form. Add weight whenever you hit the upper end of your target rep range (e.g., 8 reps) for 3 consecutive sets.

Weeks 5-8: Increase volume. Either add one set per exercise or increase reps by 1-2 per set.

Weeks 9-12: Intensity focus. Increase weights by 5-10% from week 1. Adjust reps down if necessary, then build back up.

FAQs: Key Questions About Your Workouts and Plans

1. How long should I follow one workout plan before changing?

At minimum 8 weeks. Your nervous system needs time to adapt to movement patterns and loading demands. Research shows that gains accelerate weeks 4-8 as your body becomes efficient at the stimulus. Changing every 2-3 weeks prevents adaptation. That said, exercise variation (different exercises hitting the same muscle groups) every 4-6 weeks prevents boredom and addresses muscles from different angles.

2. Can I do this strength training program as a beginner?

Yes, but simplify it. Start with the 3-day full-body version. Reduce volume to 3 sets per exercise. Master form before adding complexity. Beginners see exceptional gains from even modest structure because they’re coming from zero training stimulus.

3. If I can only train 3 days per week, what’s the best best workout routine structure?

Full-body splits work beautifully. Hit every muscle group all three days with compound movements (squats, deadlifts, bench press, rows). Keep sessions to 45-60 minutes. Even with lower total volume than 5-day splits, the high frequency compensates and produces solid hypertrophy in 3-day models.¹⁰

4. Should I train to absolute failure on every set?

No. Research shows that stopping 1-2 reps short of failure produces equivalent hypertrophy to training to failure while creating less fatigue and injury risk.¹¹ Train to near failure (RPE 8-9/10), not absolute failure.

5. How do I know if I’m eating enough to support the muscle growth from this strength exercise program?

You should be gaining 0.5-1 pound per week on average. If weight stalls after 2-3 weeks, increase calories by 200-300/day. If gaining faster than 1 pound per week, you’re carrying excess fat. Adjust accordingly.

Iván de Lucas Rogero

Prestazioni fisiche MSC e CEO SpleeftApp

Dedicato al miglioramento delle prestazioni atletiche e dell'allenamento ciclistico, unendo scienza e tecnologia per ottenere risultati.

Allenamento Ciclismo LinkedIn Medio Cinguettio

Riferimenti

1. Schoenfeld BJ. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J Strength Cond Res. 2010;24(10):2857–2872.

2. Schoenfeld BJ, Ogborn D, Krieger JW. Relazioni dose-risposta tra volume di allenamento di resistenza e massa muscolare. Med Sport. 2017;47(5):955–963.

3. Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, et al. Regional differences in muscle activation during hamstring machine exercise: An electromyographic analysis. J Sports Med Phys Fitness. 2016;56(4):428–432.

4. Schoenfeld BJ. Does Exercise-Induced Muscle Damage Play a Role in Skeletal Muscle Hypertrophy? J Strength Cond Res. 2012;26(5):1441–1453.

5. Schoenfeld BJ, Ratamess NA, Peterson MD, Alvar BA, Safety R. Consensus on the Training Volume, Intensity, and Frequency for Muscle Hypertrophy. Sports Med. 2016;46(11):1689–1697.

6. Lasevicius T, Schoenfeld BJ, Silva-Batista A, et al. Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load But Not in High-Load Resistance Training. J Strength Cond Res. 2016;30(11):3128–3135.

7. Pareja-Blanco F, Rodríguez-Rosell D, Sánchez-Medina L, et al. Effetti della perdita di velocità durante l'allenamento di resistenza sulle prestazioni atletiche, sull'aumento della forza e sugli adattamenti muscolari. Scand J Med Sci Sports. 2017;27(7):724–735.

8. Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, et al. Regional Hypertrophy Differences Between Barbell Bench Press and Dumbbell Flyes: A Mechanistic Insight and Application. Strength Cond J. 2016;38(5):51–57.

9. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer Interset Rest Periods Promote Greater Muscle Strength and Hypertrophy Gains During Resistance Training. J Sports Sci Med. 2016;15(3):540–547.

10. Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Significant Differences in Muscle Hypertrophy After Equal-Volume Resistance Training Performed 1 or 3 Days Per Week. J Strength Cond Res. 2021;35(12):3273–3278.

11. Sampson JA, Groeller H. Is the Painfulstimulus Sufficient to Initiate Muscle Protein Synthesis and Muscle Growth? Sports Med. 2016;46(8):1149–1155.

12. Applicazione Spleeft. Real-Time Velocity Tracking for Hypertrophy Optimization. Available at spleeft.app. Track barbell velocity across every set and rep, monitoring for optimal 30-40% velocity loss per set to ensure precise hypertrophy stimulus without excess grinding fatigue.