What Would Happen if You Ate Three Eggs a Day?

Okay, you won't gain seven pounds in seven days, but with the appropriate plan, a week is plenty of time to grow some substantial muscle.

And (good news!) that figure is considerably greater for all of the newbie gainers out there. "In general, someone who is already healthy and bulked up may find it difficult to gain 0.5 to 1.5 pounds of muscle per week." According to Wisconsin-based strength coach Pat Gilles, C.S.C.S., "someone who has a ways to go in terms of generating gains but isn't a total gym newbie" can add 1 to 2 pounds of muscle per week at first.Because the closer your muscles go to their maximum size, the less motivation they see to develop, and the harder it becomes to persuade them otherwise.

Day 1: Triceps and Chest

Bench Press with Incline Barbell

Place your body on an incline bench with a 45-degree angle. With an overhand hold somewhat broader than shoulder width, grab a barbell. Extend your arms till the bar is directly above your head. Slowly lower the bar to your chest while keeping your elbows tucked under. Return to your original starting position. Perform three sets of 6 to 8 reps.

Press dumbbells

Lie down on your back on a flat bench with your feet on the floor. Grab a set of dumbbells and hold them on either side of your chest with an overhand grip. Raise the dumbbells above your head so that they meet in the middle. Return to your original starting position. Perform four sets of six to eight reps.

Dip with Weights

At a dip station, grab the ends of the handles and straighten your arms so that you are dangling. Lower yourself till your toes graze the floor while engaging your triceps. Return to the beginning posture by pushing yourself up. Perform four sets of six to eight reps.

Bench Press with a Close-Grip Barbell

Grasp a barbell with a 6- to 12-inch apart grip. With your arms straight, hold the bar above your sternum. Return to the beginning position by lowering the bar to your chest and then pressing back up. Perform four sets of six to eight reps.

Triceps Extension using Dumbbells

Take two dumbbells and lie down on a bench, arms stretched overhead. Longways aligned dumbbells are ideal. Lower the dumbbells to either side of your head while bending at the elbows. Return to the beginning posture by straightening your arms. Perform three sets of 6 to 8 reps.

Legs, Calves, and Abs on Day 2

Leg Extensions

Adjust the seat on a leg press machine so you can sit comfortably with your hips beneath your knees and your knees beneath your feet. Remove the safety pins and bend your knees 90 degrees toward your chest before pressing back up. Perform four sets of six to eight reps.

Squat with a Barbell

With your arms slightly wider than shoulder-width apart, hold the barbell behind your back. You should turn your palms away from you. Maintain a shoulder-width distance between your feet. Engage your core and push your hips back. Lower the bar to the floor by pressing into your heels and bending at the knees. Reverse the movement back to the beginning point after pausing. Perform four sets of six to eight reps.

Deadlift in Romania

With a shoulder-width grip, hold the bar in front of your thighs. Pull it tight against your body. Drive your hips back and lower your torso, bending your knees as needed, until your hamstrings are stretched. Return to the beginning position by extending your hips. Do 4  sets of 6 to 8 reps.

Calf Raise While Standing

For this exercise, you'll need a hefty box. Place it near a wall so you can balance with your hands. On the balls of your feet, stand at the box's edge. Your heels should be dangling off your feet. Raise your heels past the box's edge by pressing onto your toes. Return to your starting position. Perform three sets of 20 reps.

Leg Raise While Hanging

For this activity, you'll need a pullup bar. With an overhand grip on the bar, make sure your arms are absolutely straight and your feet are off the ground. Raise your legs towards your chest using your core. Throughout the exercise, keep your legs straight. Return to the starting position slowly. Do 2 sets of 20 reps.

Crunch of Cables

Connect a rope attachment to a cable machine with a high pulley. Kneeling, put your head between the attachment's sides and grab them with your hands. Lean forward towards the floor while engaging your core and pressing your elbows towards your thighs. Return to the beginning position by slowly raising. Perform two sets of 20 repetitions.

Day 3: Trapezius and Shoulders

Dumbbell Press from Above

With your elbows bent and palms facing each other, hold a set of dumbells outside your shoulders. Standing with your feet shoulder width apart and slightly bent knees Raise both dumbbells to your shoulders until your arms are completely straight. Return the dumbbells to their starting position after a brief pause. Perform three sets of 6 to 8 reps.

Arnold Press 

Hold a set of dumbbells under your chin with your elbows bent while standing with your feet shoulder width apart. The weights' discs should be touching. The palms of your hands should be facing you. Rotate your hands so that your palms are facing away from you at the peak of the movement as you raise your arms above your head. As you lower the weights and return to the starting position, reverse the rotation. Perform four sets of six to eight reps.

Upright Barbell Row

Grab a barbell with an overhand grip while standing with your feet shoulder-width apart. The distance between your hands should be between 6 and 12 inches. Raise the barbell to your chin while flaring out your elbows. Lower the barbell to its starting position after a 1- to 2-second pause. Perform four sets of six to eight reps.

Lateral Raise with Bent-Over

Bend over at the waist and grab a set of dumbbells, letting your arms drop down with palms facing each other. Raise your arms out to the side, keeping your elbows slightly bent, until they are parallel to the ground. Return to the starting position slowly. Perform four sets of six to eight reps.

shrug umbbell

Grab a pair of dumbbells and hang them by your sides at arm's length, palms towards your legs. Shrug your shoulders and maintain your arms straight as you explode upward. Return to the starting position by lowering. Perform three sets of 6 to 8 reps.

Day 4: Abs, Shoulders, and Trapezius

Bench Press using Dumbbells

Place your feet on the floor and lie face up on a bench. Straighten your arms and hold the dumbbells precisely above your sternum. Lower the dumbbells to the side of your chest by pulling your shoulders together. Return to your original starting position. Perform two sets of 12 repetitions.

Upright Row Smith Machine

Set the bar slightly above knee height in the Smith Machine and grab it with a double overhand grip with your hands about 6 inches apart. Raise the bar to your chin by bending your elbows. Throughout the workout, keep the bar as near to your body as possible. Return the bar to its original position. Perform four sets of six to ten reps.

Upright Dumbbell Row

Grab a pair of dumbbells and hang them in front of your thighs with an overhand hold. Pull the dumbbells up to your chest, keeping the weights as near to your body as possible. At the top of your chest, pause for 1 to 2 seconds. Slowly return the weights to their initial position. Perform two sets of 12 repetitions.

Raise the dumbbells laterally

For this exercise, you'll need a squat rack. Hold a dumbbell at arm's length with your right hand, palm facing your body. With your left arm fully extended at chest height, grab the squat rack and place your feet together approximately a foot apart from the rack's base. Raise your right arm until the dumbbell reaches shoulder height, then pause. Lower the weight till it reaches your thigh. Perform four sets of six to ten reps.

Shrug with Barbells

Take an overhand grip on a barbell and hold it at arm's length. The distance between your hands should be shoulder width. Shrug your shoulders as high as you can while maintaining your arms straight as you explode skyward. Return to your starting position. Do 4 sets of 12 reps.

Shrug with Dumbbells

Grab a pair of dumbbells and hang them at arm's length, palms facing each other. Raise your shoulders as high as you can, then lower them. Do two sets of 12 repetitions.

Crunch twice

Lay flat on your back, hands behind your head, legs bent, and feet together. Raise your shoulders, upper back, and knees towards your torso by tightening your abs. Return to the ground. Perform four sets of 20 reps.

Shrug with Dumbbells

Grab a pair of dumbbells and hang them at arm's length, palms facing each other. Raise your shoulders as high as you can, then lower them. Do two sets of 12 repetitions.

Crunch twice

Lay flat on your back, hands behind your head, legs bent, and feet together. Raise your shoulders, upper back, and knees towards your torso by tightening your abs. Return to the ground. Perform four sets of 20 reps.

Day 5: Biceps and Back

Deadlift with barbell

Place the barbell on the ground and approach it with your feet centered over it. Maintain a hip-distance between your feet. Hands shoulder-width apart, palms facing away from you, bend at the hips to hold the bar. Lower your hips and flex your knees until your shins meet the bar, then exhale. Drive through your heels to send the weight upward, keeping your chest high and your back arched. Pull the bar back after it passes your knees, bringing your shoulder blades together and driving your hips forward into the bar. Lower the bar to the floor by bending at the hips. Perform four sets of six to ten reps.

Deadlift using Dumbbells

Stand with your feet hip distance apart and two dumbbells in front of you. Bend your hips and knees and grab the dumbells with an overhand hold from the floor. With the dumbells in hand, stand up and drive your hips forward. Return to the starting position slowly. Perform two sets of 12 repetitions.

Barbell Row with Bent Over

Bend your knees slightly and push your chest forward by bending at the waist while holding a barbell with your palms facing down. Maintain a straight back until it is virtually parallel to the ground. Breathe out and pull the barbell to your chest, keeping your torso still. Only use your forearms to support the weight, keeping your elbows close to your torso. Squeeze the back muscles and hold for a brief pause in the contracted position. Inhale and return the barbell to its starting position slowly. Perform four sets of six to ten reps.

Dumbbell Row with Single Arm Neutral-Grip

Bend at the waist and place your free hand on your hip while holding a dumbbell in one hand. Lower the dumbbell until your arm is absolutely straight, then bring your shoulder blades together and lift the weight to your waist. After 12 repetitions, switch arms. Finish both sets.

T-Bar Row

This exercise requires a barbell with a V-Handle attachment. Straddle the barbell with both hands on the handle. You should have your arms completely extended. Bend your knees and put your back at a 45-degree angle to the ground. Lift the barbell towards your chest while squeezing your shoulder blades together. Return the barbell to its starting position slowly. Perform four sets of six to ten reps.

Pulldown Lat

Grab the bar with an overhand hold slightly beyond shoulder width while sitting at a lat pulldown station. Pull the bar down until it touches your chest while keeping your torso straight. Return to the starting position after a brief pause. Perform four sets of six to ten reps each.

Biceps Curl with Barbell

Take an underhand grip on a barbell and suspend it at arms length. Curl the barbell as close to your shoulders as you can while bending at the elbows. Return the barbell to its starting position slowly. Perform four sets of six to ten reps each.

Hammer Curl using Dumbbells

Grab two dumbbells and hang them at arm's length at your sides, plates facing forward. Bend your elbows and raise the dumbbells to your chest while keeping your upper arms straight. Return to the starting position slowly. Perform four sets of six to ten reps.

Rest days 6 and 7