Free Download · Shab Fitness
The exact weekly training plan I use with clients who want more muscle, more strength, and a body that looks and performs the way they want it to.
Free Guide
5-Day Muscle Building Plan
by Shab Fitness
A complete 5-day training split — exactly what to do each day, in what order, with how many sets and reps
The progressive overload system that keeps your muscles growing week after week, not just the first two
Nutrition principles to support muscle growth — what to eat, when to eat it, and how much protein you actually need
What's Inside
Day 1 – 2
Chest, shoulders, triceps, back, and biceps — the compound movements that trigger the most muscle growth.
Day 3 – 4
Lower body strength paired with full-body metabolic work to maximize muscle while keeping body fat in check.
Day 5
Arms, shoulders, glutes — the areas most people want to improve. Targeted work that finishes the week strong.
Bonus
The nutrition and sleep principles that make the training actually work — because results happen outside the gym.
Your Coach
I've spent years helping men and women build muscle, lose fat, and completely change the way they feel about their bodies — without extreme diets or hours in the gym every day.
I believe in training smart, eating enough, and being consistent — and I've seen this approach work for clients in their 30s, 40s, 50s and beyond.
This plan is the starting point. Follow me at @shab_fitnesss for more.
"I've tried so many programs and nothing stuck. This approach is different — I'm actually seeing my body change and I'm not exhausted all the time."
James T.
Age 44 · Lost 12kg, gained muscle
"Shab's plan taught me how to train properly. I'd been going to the gym for years with no real results. Within 8 weeks everything changed."
Sarah M.
Age 38 · Body recomposition
"Simple, clear, and it actually works. I finally understand why I wasn't building muscle before — and now I am."
Marcus R.
Age 51 · 8kg muscle gained
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