--- title: "Science-Based Workout Plans | Custom Training by Manish" description: "Get custom, science-based workout plans for muscle growth. I use progressive overload and data-driven methods to help you build an aesthetic, strong physique." canonical: https://mytribe.in/master_manish8/fat-loss-body-transformation/the-playbook-science-based-workouts last_updated: 2025-09-20 --- # Science-Based Workout Plans for Muscle Growth Tribe Verified · Science-backed workouts, no guesswork. By [Manish Kumar](https://mytribe.in/master_manish8) · 1:1 Online coaching · ₹3,500 per month (estimate) Part of [Fat Loss & Body Transformation](https://mytribe.in/master_manish8/fat-loss-body-transformation). [View full gallery](https://mytribe.in/master_manish8/fat-loss-body-transformation/gallery) Stop guessing and start training. I build science-based workout programs focused on hypertrophy and strength—no fluff, just results. ## Photos and videos - [Video: Day 1 of a 6-day muscle building routine: Chest & Back. This workout combines compound movements like the Barbell Bench Press and Pull-Ups with isolation exercises to maximize muscle growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f50b74ce-45a6-457b-9d90-f4bd6dbee00f) - [Video: Day 4 of the same routine, hitting Chest & Back again with different exercises. We use variety like the Incline Bench Press and Pec Deck Fly to ensure we stimulate the muscles from all angles for complete development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a2305ae-5252-458b-a923-fa1ac50585a6) - [Video: A classic Back & Biceps workout. This routine focuses on building a wide, thick back with exercises like Lat Pull-Downs and Rows, followed by direct arm work with curls for a powerful upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f901b2cd-7460-46e2-a4f3-25597726fcb1) - [Video: A dumbbells-only Back & Biceps workout. Perfect for when you have limited equipment. You can still get an effective session with foundational movements like Dumbbell Rows and Concentration Curls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec9896bc-1fdb-4765-b5a9-2d95041213cb) - [Video: A machine-focused Chest & Triceps workout. Using machines like the Pec Deck Fly and Cable Pushdowns allows for constant tension on the muscle, which is excellent for hypertrophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/153196cb-b2ab-4123-84e7-e3a580f55546) - [Video: A dumbbells-only Chest & Triceps workout. This routine shows how to build your chest and arms with just dumbbells, using exercises like the Dumbbell Press, Fly, and Pullover.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1572c055-b2d1-4fa1-a3ad-12cbd0d0bd36) - [Video: Day 3: Shoulders & Arms. This workout is designed to build broad shoulders and muscular arms using a mix of presses, raises, curls, and extensions to hit every muscle head.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01f28b28-cfea-49e5-a821-ead4d12d8279) - [Video: A simple but brutal dumbbells-only Shoulder Day workout. With just four key movements, you can effectively target the front, side, and rear deltoids for that 3D shoulder look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25eec53f-3914-47b9-84dd-e03d1e6f5901) - [Video: Day 2: Lower Body. A powerful leg day routine built around the Barbell Squat, supported by exercises like Sumo Squats and Leg Curls to build strong, muscular legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dad4962-995b-4639-bcfe-bc6bccfd2f37) - [Video: Day 5: Another Lower Body session. This workout continues to build leg strength with exercises like Leg Press and Stiff Leg Deadlifts, ensuring balanced development of the quads, hamstrings, and glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80a0b466-3ca7-44cc-95a8-2c4f3f691772) - [Video: A comprehensive Lower Body workout. This routine includes key movements like the Barbell Squat, Bulgarian Split Squat, and Romanian Deadlift to build a powerful and athletic lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5cc86c6-49b2-4034-be41-ab87f91fea33) - [Video: A complete dumbbells-only Lower Body workout. This shows you how to build strong legs and glutes at home or with minimal equipment, using staples like Dumbbell Squats and Lunges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1008642-380a-4073-b0f1-2e906307eb24) - [Video: The 3 best exercises for building your lats (Latissimus Dorsi). To get a wide back, you need to focus on movements like Lat Pull-Downs, Pull-Ups, and Straight-Arm Pull-Downs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58af77ba-d82e-4a26-a5b9-ee4a48a9a76c) - [Video: The 3 best exercises for building your glutes (Gluteus Maximus). For powerful glutes, focus your training on Stiff Leg Deadlifts, Squats, and Hip Thrusts to target the muscle effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c830e742-a5fe-4a5e-8ad9-522fa44d185d) - [Video: A sample Biceps workout. This shows a classic Dumbbell Curl, a foundational exercise for building the peak of the bicep. Proper form is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3b8a640-118b-4cf8-afe1-11a14e4c301a) - [Video: Another bicep builder: the Dumbbell Hammer Curl. This variation helps build the brachialis muscle, adding overall thickness to your arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4337bf25-ee56-4fbd-8411-b16ec499e378) - [Video: The Concentration Curl. This is an excellent isolation exercise to really focus on squeezing the bicep for a maximum pump and muscle connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/364492d5-0a34-48bf-b3a4-db8897c58aeb) - [Video: The Cable Bicep Curl. Using a cable provides constant tension throughout the entire range of motion, which is a great stimulus for muscle growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41f18da1-11d1-43cf-8e08-08db09de991f) - [Video: The Rope Curl. This is another great cable variation that allows for a slightly different wrist position, helping to target the biceps from a new angle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb0f5be1-37a5-44b0-88fc-6cf55293e498) - [Video: A foundational Abs Workout. A strong core is essential for everything. This routine includes a mix of crunches and planks to build core stability and visible abs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dcc731d-4b65-463e-bd04-b2f67d15b2eb) ## About The Playbook: Science-Based Workouts Most people go to the gym and just 'lift things' without a plan, which is why they plateau within a month. I build routines focused on progressive overload and strategic hypertrophy. We track every rep, every set, and every bit of volume so you know exactly how you are changing. If you are doing a barbell bench press or a back row, it needs to be with perfect form and intentional effort, not just moving weight from A to B. Random YouTube routines are the enemy of progress. If you want to build muscle effectively, you need a structured plan that considers your recovery, experience level, and available equipment. ### The Science-Based Difference Every workout plan I provide follows an evidence-led approach. We don't rely on 'feelings'—we rely on data. - **Hypertrophy Focus:** We target muscle groups with the right volume to trigger growth, ensuring you aren't just tired, but actually stimulating tissue adaptation. - **Progressive Overload:** My programs force your body to improve. We track your weights and reps to ensure you are doing slightly more over time. - **Form Correction:** You aren't left on your own. I use video reviews to check your squat depth, deadlift posture, and pressing mechanics. If your form is shaky, we fix it before you add weight. ### Your Workout Setup Whether you are training in a fully equipped gym or using just dumbbells at home, I customize the split. You get access to a training app where your entire week is laid out. We log your lifts, track your progress, and adjust your routine based on how your body is responding. Fitness isn't just about the physical transformation; it is about the discipline you build while doing it. As I tell my clients, 'gym is therapy.' It is the place where you show up for yourself. If you are ready to stop wasting time on hacks and want to commit to a real, science-backed roadmap, I am ready to guide you. ## About Manish Kumar I’m just a simple guy who found peace in the gym when life got tough. My coaching isn't about fancy machines or quick fixes; it’s about honest, science-based work that gives you real results you can see in the mirror. If you're ready to put in the effort, I’m ready to show you the way. [See all of Manish Kumar's services](https://mytribe.in/master_manish8) ## More from Fat Loss & Body Transformation by Manish Kumar - [Featured](https://mytribe.in/master_manish8/fat-loss-body-transformation/featured) - [Male Body Transformations](https://mytribe.in/master_manish8/fat-loss-body-transformation/male-body-transformations) - [Female Body Transformations](https://mytribe.in/master_manish8/fat-loss-body-transformation/female-body-transformations) - [My Journey: Practice What You Preach](https://mytribe.in/master_manish8/fat-loss-body-transformation/my-journey-practice-what-you-preach) ## More services by Manish Kumar - [Muscle Building & Physique Development](https://mytribe.in/master_manish8/muscle-building-physique-development) ## Similar work from other experts - [Targeted Hypertrophy Workouts for Muscle Growth](https://mytribe.in/_fit_with_vishal_/physique-and-strength-coaching/building-the-physique-targeted-workouts) by Vishal Musyuni · Physique and Strength Coaching · Online coaching globally & In-person training across Greater Noida - [Body Sculpting: Muscle Gain and Hypertrophy Plans](https://mytribe.in/shubhamm_shinta_dass/strength-training-body-transformation/body-sculpting-muscle-gain-definition) by Shubham · Strength Training & Body Transformation · Online & In-person sessions in Bengaluru - [Science-Based Strength Training & Workout Philosophy](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/training-philosophy-workouts) by Shreyas Kamath · Personalized Online Fitness & Nutrition Coaching · Available online - [Online Strength & Muscle Building Coaching](https://mytribe.in/kenny_kanik/online-personal-training/strength-muscle-building) by Kenny Kanik · Online Personal Training · Available exclusively online - [Effective Workouts and Strength Training](https://mytribe.in/fitterwithrahul/1-on-1-online-fitness-nutrition-coaching/effective-workouts-training) by Rahul Prasad · 1-on-1 Online Fitness & Nutrition Coaching · 1-on-1 Online Coaching - [Strength Training Fundamentals and Techniques](https://mytribe.in/vaibhavr_1896/online-fitness-coaching/building-strength-workouts-exercises) by Vaibhav Rastogi · Online Fitness Coaching · Available online ## Book To book Manish Kumar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Manish%2C%20I%20saw%20your%20science-based%20workouts%20page.%20I'm%20looking%20for%20a%20structured%20training%20plan.%20Can%20we%20chat%3F)