RaveFit Origins Muscle Building Workout Schedule

Introduction

Welcome to RaveFit’s muscle building workout program, specially designed to celebrate our new Origins collection and for those focused on gaining muscle mass. RaveFit is all about growth—not just in the gym, but in every dimension of your life. Our program is carefully designed to stimulate maximum muscle growth through a balanced mix of intensity and recovery.

Program Overview

• Type of schedule: Muscle building
• Level: Beginner - Intermediate
• Number of days per week: 5 days
• Duration: 8 weeks (repeatable)
• Goal: Increase muscle mass
• Average training time: 75 - 90 minutes

Download schedule here .

About the Scheme

The Origins muscle building workout plan by RaveFit is based on a cycle of intense workouts followed by strategic rest periods. This plan utilizes both compound and isolation movements to effectively target all muscle groups and maximize hypertrophy. The focus is on progressive overload, which is essential for promoting muscle growth.

Each training session consists of multiple exercises targeting specific muscle groups, varying between heavy sets and higher repetition ranges to improve both strength and muscular endurance.

Program Rules

Before You Begin

• Set your training time based on your current maxes. It is recommended to start with 70% of your 1RM.
• Schedule your weigh-ins for weeks 0, 4 and 8 for accurate progress measurements.
• RaveFit recommends measuring your body weight on Tuesday, Wednesday and Thursday and taking the average for the most accurate measurement.

During the Program

• Monitor your progress carefully. If you reach the target reps, increase the weight by 5%. The goal is to be close to failure.
• If you repeatedly fail on a particular rep range, consider dropping the weight by about 5% and focusing on form.
• Repeat this schedule for 8 weeks.

End of Program

• Complete a comprehensive assessment of your progress in week 8, including new weigh-ins.
• In week 9, have a deload week to let your muscles recover from the work block. Train at 70% of your normal training weight.
• After recovery in week 9, resume the program with adjusted weights based on your new measurements.

Warm-up and Cool Down

RaveFit recommends warming up your muscles properly before your workout with the suggested warm-up sets and doing a low-intensity cardio exercise after your workout, such as treadmill at 10% incline at 3 km per hour, to maintain your fitness level.

Nutrition During the Program

Make sure your protein intake is high enough; RaveFit recommends 1.8g of protein per kilogram of body weight. For more information, please consult our blog . Make sure you are in a calorie surplus of about 500 kilos of calories per day. This means that you should gain +/- 0.5 kg per week on average.

Closure

We are always here to support you. Do you have any suggestions or questions about the plan? Please contact us at info@ravefit.nl, or follow us on Instagram (@ ravefitnl ) and TikTok (@ ravefit ) for updates and community inspiration. Your support, such as sharing our community and following our channels, helps us grow and reach more people.