Ultimate 5 Day Workout Schedule for Home Gym Muscle Building

Are you ready for muscle buidling? In this article, we will introduce you the Ultimate 5 Day Workout Schedule for Muscle Building. This program will challenge you, push your limits, and put you on the fast track to lean muscle mass building, whether you are a beginner or an experienced lifter.

Don't have a gym membership? Don’t worry, the days of needing a traditional gym membership to see serious gains are over. Armed with the proper knowledge, commitment, and a few critical pieces of equipment, you can create a professional-grade workout space in your own home.

5 Day Workout Schedule Summary

• Main Goal --> Muscle Gain
• Training Level --> Beginner & Intermediate
• Program Duration --> 10 Weeks
• Days Per Week --> 5 Days
• Time Per Workout --> 45-60 Minutes
• Target Gender --> Male & Female

Understanding the 5-Day Split

A 5-day split workout routine is one of the most widely used and effective formats to build your dream physique. All in a day: This method consists of different muscle groups being trained on separate days with two rest days per week. Based a research from mayoclinic [1], the magic of this combination is it allows you to isolate major muscles while compound lifts engage multiple muscle groups simultaneously.

5 Day Workout Schedule Overview

A good 5-day workout schedule balances muscle training and recovery, and includes warm-up, main workout, and stretching, as follows:

1. Day 1: Chest and Triceps
   • Warm-up
   • Main Workout
   • Stretching
2. Day 2: Back and Biceps
   • Warm-up
   • Main Workout
   • Stretching
3. Day 3: Shoulders
   • Warm-up
   • Main Workout
   • Stretching
4. Day 4: Rest and Recovery
5. Day 5: Legs
   • Warm-up
   • Main Workout
   • Stretching
6. Day 6: Abs and Core
   • Warm-up
   • Main Workout
   • Stretching
7. Day 7: Rest and Recovery

The Best Gear for You Home Gym

Before we dive into the workout routine, let's make sure you have the necessary equipment to follow along. A full-fledged commercial gym has a much larger selection of machines and tools, but you can see impressive outcomes with a more modest Vanswe Home Gym Setup.

You don’t have to buy all of this equipment right away. You can slowly add to it and build the best home gym for yourself. But with a little creativity and some resourcefulness, you can usually find a way to do an exercise using different equipment or bodyweight variations.

• Power Rack or Smith Machine
• Barbell and Weight Plates
• Adjustable Bench
• Dumbbells
• Resistance Bands
• Pull-up Bar
• Cable Machine
• Exercise Mat
• Foam Roller

Day 1: Chest and Triceps

Base on a research form National Library of Medicine [2], most majorchest exercises also work the triceps this is a classic pairing in training program, as it's an efficient way to challenge the entire upper half of the body.

Warm-up (5-10 minutes)

1. Arm Crossover

• Sets: 1 set
• Reps: 30 seconds

2. Plank to Downward Dog

• Sets: 1 set
• Reps: 8-10 reps

3. Resistance Band Face Pulls

• Sets: 2 set
• Reps: 10-15 reps

Back to Schedule Overview

Main Workout

1. Barbell Bench Press

Set & Rep Scheme

• Sets: 4 sets
• Reps: 8-10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Flared Elbows – Keep elbows at ~45° to protect your shoulders.
2. ❌ Bouncing the Bar – Control the descent; don’t use momentum.
3. ❌ Lifting Hips Off Bench – Keep your back and glutes stable for safety.

2. Incline Dumbbell Press

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10-12 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Flared Elbows – Keep elbows at ~45° to protect shoulders.
2. ❌ Partial Range of Motion – Lower dumbbells fully for max activation.
3. ❌ Arching the Lower Back – Keep core engaged to avoid strain.

3. Seated Dumbbell Shoulder Press

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10-12 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Flaring the Elbows – Keep elbows slightly forward to protect your shoulders.
2. ❌ Arching the Back – Maintain a neutral spine and engage your core.
3. ❌ Incomplete Range of Motion – Lower dumbbells to shoulder level for full activation.

4. Cable Triceps Pushdown (Straight Bar)

Set & Rep Scheme

• Sets: 3 sets
• Reps: 12-15 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Using Too Much Shoulder – Keep elbows fixed, only move forearms.
2. ❌ Not Locking Out – Fully extend arms to maximize triceps activation.
3. ❌ Leaning Too Much – Stand tall, avoid excessive body movement.

5. EZ Bar Bicep Curl

Set & Rep Scheme

• Sets: 3 sets
• Reps: 12 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Elbows Flaring Out – Keep elbows close to your sides for proper form.
2. ❌ Using Momentum – Avoid swinging the body; control the movement.
3. ❌ Not Fully Extending – Fully extend arms at the bottom for maximum stretch.

Back to Schedule Overview

Stretching (5-10 minutes)

1. Wall Chest Stretch

Stand next to a wall, place one arm against it, and twist your body away to stretch your chest. Hold for 20-30 seconds per side.

2. Overhead Shoulder Stretch

Pull one arm across your body, holding it with the opposite hand. Hold for 20-30 seconds per arm to stretch your shoulders.

3. Child Pose with Arm Reach

Sit back onto your heels, stretch your arms forward, and slightly angle them to one side for a deeper stretch in your lats. Hold for 20-30 seconds on each side.

4. Standing Tricep Stretch

Raise one arm overhead, bend it behind your head, and use the opposite hand to gently pull it further. Hold for 20-30 seconds per arm.

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Day 2: Back and Biceps

Back and Biceps, this combo truly kills two birds with one stone. Based on a peper from National Library of Medicine [3], the majority of back exercises are also biceps dominant workouts. So this pairing is just a natural fit for upper body growth in a workout schedule.

Warm-up (5-10 minutes)

1. Battle Rope Alternating Arm Waves:

• Sets：2 sets
• Reps: 30 seconds

2. Cat-Cow Stretch:

• Sets：4 sets
• Reps: 8-10 reps

3. Band Pull-Aparts:

• Sets：2 sets
• Reps: 15 reps

Back to Schedule Overview

Main Workout

1. Barbell Deadlift

Set & Rep Scheme

• Sets: 4 sets
• Reps: 8-10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Rounding the Back – Keep your spine neutral to prevent injury.
2. ❌ Pulling with Arms – Engage your legs and hips, not just your arms.
3. ❌ Bar Too Far from Shins – Keep the bar close to maintain balance and power.

2. Pull-Ups (Wide Grip)

Set & Rep Scheme

• Sets: 3 sets
• Reps: 8-10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Swinging the Body – Keep control; no momentum.
2. ❌ Half Reps – Go full range, chin above the bar.
3. ❌ Shrugging Shoulders – Engage lats, not just arms.

3. Barbell Bent-Over Row

Set & Rep Scheme

• Sets: 4 sets
• Reps: 10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Rounding the Back – Keep your spine neutral to avoid lower back strain.
2. ❌ Using Too Much Momentum – Control the movement; don’t jerk the weight up.
3. ❌ Elbows Flaring Out – Keep elbows close to engage the back properly.

4. Single-Arm Dumbbell Row

Set & Rep Scheme

• Sets: 3 sets
• Reps: 12 reps
• Set Break: 30 seconds

Top 3 common mistakes:

1. ❌ Rounding the Back – Keep your spine neutral to avoid strain.
2. ❌ Using Momentum – Control the movement, don’t swing the dumbbell.
3. ❌ Elbow Flaring Out – Keep your elbow close to your body for better lat activation.

5. Seated Cable Row (Close Grip)

Set & Rep Scheme

• Sets: 3sets
• Reps: 12-15 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Using Too Much Momentum – Control the movement, don’t swing your torso.
2. ❌ Rounding the Back – Keep your spine neutral to avoid strain.
3. ❌ Pulling with Arms Only – Engage your back, not just your biceps.

6. Dumbbell Shrugs

Set & Rep Scheme

• Sets: 3 sets
• Reps: 15-20 reps
• Set Break: 30 seconds

Top 3 common mistakes:

1. ❌ Using Too Much Weight – Go lighter to focus on full range of motion.
2. ❌ Rolling the Shoulders – Lift straight up and down, not in circles.
3. ❌ Shrugging Too Fast – Control each rep for better muscle activation.

Back to Schedule Overview

Stretching (5-10 minutes)

1. Child Pose with Side Reach

From child pose, walk your hands to one side to stretch your lats. Hold for 20-30 seconds, then switch sides.

2. Doorway Stretch

Place both hands on either side of a doorway and gently lean forward. Feel the stretch in your chest and shoulders—it’s a great counter-stretch after all those pulling movements.

3. Kneeling Lat Stretch

Kneel in front of a bench, place your hands on it, and push your hips back. Hold for 30 seconds to release tension in your lats.

Back to Schedule Overview

Day 3: Shoulders

Focus on developing strong, well-rounded shoulders and a solid core. This combination not only contributes to an impressive physique but also supports overall upper body strength and stability. From the study "Shoulder muscle activity and function in common shoulder exercises" [4], we selected the following movements for you.

Warm-up (5-10 minutes)

1. Jump Rope

• Sets: 1 set
• Reps: 2 minutes

2. Resistance Band External Rotations

• Sets: 2 sets
• Reps: 12 reps

Back to Schedule Overview

Main Workout

1. Seated Overhead Dumbbell Press

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10-12 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Arching the Lower Back – Keep core tight to avoid lower back strain.
2. ❌ Elbows Flaring Out – Keep elbows at a slight angle, not wide.
3. ❌ Not Fully Extending Arms – Press all the way up for full range of motion.

2. Lateral Raises (Dumbbell)

Set & Rep Scheme

• Sets: 3 sets
• Reps: 12-15 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Using Too Much Weight – Focus on form, not heavy loads.
2. ❌ Swinging the Body – Keep the movement controlled, avoid using momentum.
3. ❌ Lifting Too High – Raise the dumbbells to shoulder height, not above.

3. EZ Bar Bicep Curls

Set & Rep Scheme

• Sets: 4 sets
• Reps: 10-12 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Using Too Much Weight – Avoid swinging the bar, focus on control.
2. ❌ Elbows Flaring Out – Keep elbows close to your body for better isolation.
3. ❌ Not Full Extension – Lower the bar fully to engage the entire bicep.

4. Dumbell Arnold Press

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Elbows Flaring Out – Keep elbows closer to your body for better shoulder engagement.
2. ❌ Lifting Too Heavy – Use a manageable weight to maintain control and form.
3. ❌ Not Full Rotating – Ensure a full rotation for maximum range of motion and muscle activation.

5. Dumbell Hammer Curls

Set & Rep Scheme

• Sets: 3 sets
• Reps: 12 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Using Momentum – Avoid swinging; keep the movement controlled.
2. ❌ Elbows Flaring Out – Keep elbows close to your torso for proper form.
3. ❌ Incomplete Range of Motion – Fully extend and contract your arms for maximum activation.

6. Bench Tricep Dips

Set & Rep Scheme

• Sets 3 sets
• Reps to failure
• Set Break 1 minutes

Top 3 common mistakes

1. ❌ Elbows Flaring Out – Keep elbows close to your body to target triceps.
2. ❌ Sagging Hips – Engage your core and keep hips aligned with your body.
3. ❌ Going Too Deep – Don’t lower past a 90-degree angle to avoid shoulder strain.

Back to Schedule Overview

Stretching (5-10 minutes)

1. Cross-Body Shoulder Stretch

Pull one arm across your chest and hold it with your opposite hand. Hold for 20-30 seconds per arm. This stretches your rear delts and shoulders.

2. Overhead Tricep Stretch

Raise one arm overhead, bend it behind your head, and gently push it further with your opposite hand. Hold for 20-30 seconds per side to stretch your triceps.

Back to Schedule Overview

Day 4: Rest and Recovery

Rest and recovery are essential for muscle growth. Rest days in training plan allow your muscles to repair and heal, which is why they are necessary. It is during these periods that your muscles grow stronger and more resilient, prepping you for the next workout session with increased power.

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Day 5: Legs

A strong lower body is crucial for overall strength, athleticism, and a balanced physique. This leg day workout will target all major muscle groups in your lower body, including quadriceps, hamstrings, glutes, and calves. And we list the most common mistake from a studay "Muscle Activation Patterns During Different Squat Techniques" [5].

Warm-up (5-10 minutes)

1. In-and-Out Squat Jumps

• Sets: 2 sets
• Rep: 20 Reps

2. Leg Swings

• Sets: 2 sets
• Rep: 20 Reps

3. Bodyweight Forward Lunges

• Sets: 2 sets
• Rep: 20 Reps

Back to Schedule Overview

Main Workout

1. Barbell Squat

Set & Rep Scheme

• Sets: 4 sets
• Reps: 8-10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Knees Caving In – Keep knees aligned with toes to prevent injury.
2. ❌ Rounding the Back – Maintain a neutral spine to protect your lower back.
3. ❌ Shallow Squat – Go deep enough (at least parallel) for full muscle activation.

2. Sumo Dumbell Deadlift

Set & Rep Scheme

• Sets: 3 sets
• Reps: 8-10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Rounding the Back – Keep your spine neutral to avoid injury.
2. ❌ Knees Caving In – Push knees out to maintain proper alignment.
3. ❌ Lifting with Arms – Drive through legs and hips, not your arms.

3. Bulgarian Split Dumbbell Squats

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10 reps
• Set Break: 1-2 minutes

Top 3 common mistakes:

1. ❌ Front Knee Passing Toes – Keep knee stacked over ankle to avoid strain.
2. ❌ Uneven Weight Distribution – Drive through the front heel, not the back foot.
3. ❌ Leaning Too Far Forward – Keep chest up and core engaged for balance.

4. Glute Bridge with Abduction (Bodyweight)

Set & Rep Scheme:

• Sets: 3 sets
• Reps: 12-15 reps
• Set Break: 1-2 minutes

Top 3 Common Mistakes:

1. ❌ Arching the Lower Back – Keep your core tight to prevent arching in the lower back. Focus on lifting with the glutes.
2. ❌ Knees Not Pressing Out – Ensure your knees are pushed out during the abduction phase to activate the glutes properly.
3. ❌ Not Engaging the Core – Engage your core throughout the movement to protect your lower back and maximize glute activation.

Back to Schedule Overview

Stretching (5-10 minutes)

1. Seated Single Leg Hamstring Stretch

Sit on the ground with one leg extended straight and the other foot tucked against your inner thigh. Reach forward towards the toes of your extended leg to stretch your hamstrings and lower back. Hold for 30 seconds per side.

Back to Schedule Overview

Day 6: Abs and Core

The sixth day of our 5-day home gym fitness plan is dedicated to a full-body session with an emphasis on core strength. This workout serves to maintain the gains you've made throughout the week. And base on a research from NIM [6], we selected the following exercise for you.

Warm-up (5-10 minutes)

Before we dive into the core workout, let’s activate those abs and get your body ready for action!

1. Arm Circles

• Sets: 1 set
• Reps: 1 minute

2. Jump Rope

• Sets: 1 set
• Reps: 2 minute

Back to Schedule Overview

Main Workout

1. Ab Crunch

Set & Rep Scheme

• Sets: 3 sets
• Reps: 15-20 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Pulling on the Neck – Keep hands lightly behind your head to avoid neck strain.
2. ❌ Not Engaging Core – Focus on squeezing your abs, not just moving the torso.
3. ❌ Using Momentum – Control the movement, avoid swinging for more effectiveness.

2. Spider Plank

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10-12 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Hips Too High – Keep your body in a straight line from head to heels.
2. ❌ Collapsing the Chest – Maintain a strong, stable core and open chest.
3. ❌ Not Fully Engaging Core – Avoid sagging or arching by tightening your abs.

3. Alternating Leg Lift Downward Dog

Set & Rep Scheme

• Sets: 3 sets
• Reps: 10 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Arching the Back – Keep your back straight and core engaged.
2. ❌ Not Keeping Hips Square – Avoid twisting your hips; keep them level.
3. ❌ Overextending the Leg – Lift your leg only as high as your mobility allows, without compromising form.

4. Resistance Band Standing External Rotation

Set & Rep Scheme

• Sets: 3 sets
• Reps: 15 reps
• Set Break: 1 minutes

Top 3 common mistakes

1. ❌ Elbows Flared Out – Keep elbows tucked in at your sides.
2. ❌ Using Too Much Resistance – Start with a manageable tension to maintain control.
3. ❌ Not Engaging Core – Keep your core tight for stability and better form.

Back to Schedule Overview

Stretching (5-10 minutes)

1. Child Pose

Sit back on your heels and extend your arms forward on the mat. Hold for 30 seconds to stretch your back and abs.

2. Kneeling Hip Flexor Stretch

Kneel on one knee with the other foot forward. Push your hips forward to stretch the hip flexors and engage your core. Hold for 20-30 seconds on each side.

3. Standing Overhand Shoulder Stretch

Stand tall and reach both arms overhead, stretching your shoulders and the sides of your core. Hold for 20-30 seconds.

Back to Schedule Overview

Day 7: Rest and Recovery

Rest days in exercise plan are not merely about taking some time off; they are important for performance enhancement. With proper recovery, your energy levels get restored, repairs muscle fibers, and your hormones come back into balance so you can approach your next workout with full strength.

These rests are crucial, in order to successfully build endurance, strength, and muscle.

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Nutrition and Supplementation

A proper fitness program is essential for muscle building, but a good nutrition plan is just as important to support your gains. With the right nutrition and supplementation, you can take the growth of your muscles, recovery, and performance to the next level [7].

Macronutrient Balance

1. Protein:
• Strive for 1.6-2.2 grams of protein/kg of body weight per day.
• Include lean sources such as chicken, fish, lean beef, eggs and plant-based sources such as legumes and tofu.
• Right after with a protein-rich snacks and within two hours post-exercise.
2. Carbohydrates:
• Eat 3-5 grams of carbs per kilogram of body weight for the entire day; modify according to action level and goals.
• They provide real sustained energy (think complex carbs: whole grains, sweet potatoes and fruits).
• Add in some simple carbs in the time around your workout for quick energy.
3. Fats:
• Target 0.5-1g/kg fat for the day.
• Healthy sources: avocados, nuts, seeds, olive oil, fatty fish

Meal Timing

1. Pre-Workout:
• A meal of both carbs and protein, 2-3 hours before workout.
• A small snack 30-60min before training if required.
2. Post-Workout:
• Eat a snack, food or shake that has protein and carbs in it within 30-60 of finishing your workout.
• 20-30 grams of protein; 30–40 grams of carbs.
3. Throughout the Day:
• Eat every 3–4 hours to maintain a positive nitrogen balance, which is essential for optimal muscle growth.

Hydration

1. Drink 3-4 liters of water a day, and if you are sweating heavily during a workout, drink more.
2. Electrolyte drinks are useful for long, heavy training sessions.

Supplementation

It is best to base your nutrition plan around whole foods, but some muscle-building supplements can be beneficial:

1. Whey Protein:
• Good source of protein, especially if you have just worked out.
2. Creatine Monohydrate:
• Assist with increasing strength and muscle mass. 3-5 grams daily.
3. Omega-3 Fatty Acids:
• For your overall health, it may also help muscle recovery.
4. Vitamin D:
• Essential for muscles and overall health, especially if you don't get a lot of sun.
5. Multivitamin:
• Fills any nutrition gaps from diet.
6. Branched-Chain Amino Acids (BCAAs)
• May help reduce muscle soreness and support muscle growth, especially if training fasted.

Tracking Progress and Adjusting Your Exercise Routine

To properly gauge whether your 5-day training schedule is still working for you, you will need to track your progress and be willing to change your routine up every so often. Like any well-tuned machine, this method of following and fine-tuning your program will prevent you from plateauing, keep you motivated, and ensure maximum efficiency. Here’s how to effectively monitor your progress and modify your routine:

Tracking Progress

1. Workout Log:
• Track every workout very vigilantly, logging exercises, sets, repetitions, and loads used.
• Take note of any variations or modifications of exercises.
• Record your perceived exertion level for each workout.
2. Body Measurements:
• Measure your main body parts (chest, waist, hips, arms, thighs) every 2-4 weeks.
• To be consistent, use a flexible tape measure, and measure at the same time of day.
3. Progress Photos:
• Every 2–4 weeks, take front, side and back photos.
• Make sure to have consistent lighting and the same pose so various scans can be compared.
4. Body Weight:
• Step on the scale once a week, if possible at the same time each day and under similar conditions (for instance, first thing in the morning after you’ve gone to the bathroom).
• Keep in mind that if you are adding muscle while potentially losing fat, you may not see this in the scale!
5. Strength Gains:
• Keep track of your lifting numbers on key lifts (e.g., bench press, squats, deadlifts).
• Take note of whenever you can lift heavier or do more reps at the same weight.
6. Body Composition:
• If possible, measure your body fat
  

Conclusion

Building muscle is easier if you want to go on a journey to achieve it, it takes time and effort to prepare for that. Whether you're new to the world of meticulously designed training programs or simply looking to take your gains to the next level, the 5 Day Workout Schedule for Muscle Building is here for you.

With the right Vanswe Fitness Equipments and a focused routine, you can build lean muscle mass without a gym membership. While you’re working through the program, don’t forget that rest, recovery, and nutrition are equally important as the workouts themselves.

Adhering to the process is your best option however tracking your progress and stretching yourself is important. In due time, you’ll reap the benefits in strength, physique, and general well-being. You are going to discover the power of your muscle and how to achieve your body goals with this plan that is very systematic and helpful.

Refference

1. Mayo Clinic Staff. Weight training: Do's and don'ts of proper technique. Mayo Clinic; [cited 2025 Feb 21]
2. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of five bench inclinations on the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii during the bench press exercise. J Strength Cond Res. 2020;34(11):3119-3127. doi: 10.1519/JSC.0000000000003676. PMID: 33049982; PMCID: PMC7579505.
3. Marchetti PH, Uchida MC. Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. J Appl Biomech. 2011;27(4):380-386. doi: 10.1123/jab.27.4.380. PMID: 21975179.
4. Escamilla RF, Yamashiro K, Paulos L, Andrews JR. Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Med. 2009;39(8):641-656. doi: 10.2165/00007256-200939080-00004. PMID: 19769415.
5. Slater LV, Hart JM. Muscle activation patterns during different squat techniques. J Strength Cond Res. 2016;30(7):1968-1973. doi: 10.1519/JSC.0000000000001323. PMID: 26808843.
6. Bird M, Fletcher KM, Koch AJ. Electromyographic comparison of the ab-slide and crunch exercises. J Strength Cond Res. 2006;20(3):517-521. doi: 10.1519/R-15814.1. PMID: 16686576.
7. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2017;51(19):1414-1422. doi: 10.1136/bjsports-2017-097608. PMID: 28698222; PMCID: PMC5867436.