How I Built Muscle (With Weights)

[@Kameron2335]

*The Workout Routine* Monday: Push Workout (Chest + Triceps + Shoulders Tuesday: Pull Workout (Back + Biceps) Wednesday: Leg Workout Thursday: Rest Friday: Push Workout (Chest + Triceps + Shoulders) Saturday: Pull Workout (Back + Biceps Sunday: Leg Workout *Push Day* 4:20 Incline Bench Press: 4 sets of 6-8 reps 4:47 Shoulder Press: 3 sets of 8-12 reps 5:03 Dumbbell Bench Press: 3 sets of 8-12 reps 5:26 *Superset:* Lateral Raise: 3 sets of 10-15 reps and Face Pulls 3 sets of 10-15 reps 6:03 Dips or Skull Crushers: 3 sets of 10-15 reps 6:49 Tricep Extensions: 3 sets of 10-15 reps *Pull Day* 7:11 Weighted Pull-Ups or Easier Variation: 5 sets of 5 reps 7:52 Barbell Row: 3 sets of 8-12 reps 8:11 Reverse Grip Lat Pulldown: 3 sets of 8-12 reps 8:23 One Arm Dumbbell Row: 3 sets of 8-12 reps 8:37 EZ Bar or Barbell Curls: 3 sets of 10-15 reps 8:48 Incline Dumbbell Curls: 3 sets of 10-15 reps *Leg Day* 1:16 Back Squat or Front Squat: 5 sets of 5 reps 1:43 Split Squat: 3 sets of 8-12 reps 2:26 Hip Thrusts or Goblet Squats: 3 sets of 8-12 reps 2:58 RDL’s Or Nordics: 3 sets of 8-12 reps 3:56 Calf Raises: 3 sets of 10-15 reps 9:01 Core: Hanging Leg Raises: 3 sets of 15 reps Decline Sit-Ups: 3 sets of 15 reps Hope that helps y’all. Thanks for the vid colin 🔥🔥

[@colinmurrayYT]

legend 🐐

[@Kameron2335]

@@colinmurrayYT thank you bro 💪💪

[@tyler238]

Will you do a video on what you ate

[@newchangeunlisted_viewer5594]

Thank you man, I use this list in the gym and when I need explanation? I can scroll through the video to find what I need

[@user-hx8qn5uk9s]

So u use the same excersises for push and pull twice a week ?

[@TheUrbanAntKeeper]

The goat of realistic fitness content returns

[@colinmurrayYT]

Yessir 🙏

[@sexobrara]

Colin it's my first time watching your videos, please never change your style because we're lacking chill and authentic fitness influencers like you. Love from Tunisia 🇹🇳

[@SkidesGames]

Eating is really my biggest challenge but I'll get there! Been enjoying the uploads, learning a lot!

[@colinmurrayYT]

Glad they’re helping and just keep improving what you eat you got it!

[@harveymoment]

man this is one of my fave channels on here, keep up the great stuff bro I've never felt so motivated and equipped to get in shape

[@colinmurrayYT]

That’s awesome I’m glad the videos are helpful. Keep at it!

[@Omar.R]

MY NEW FAVORITE CHANNEL ♥️🙏😁

[@colinmurrayYT]

yessir 🙌

[@andrewgarfield9898]

You should become a model or something you look godly

[@colinmurrayYT]

like literally tho?

[@GebJungle]

@@colinmurrayYT he aint lying

[@andrewgarfield9898]

@@colinmurrayYT yes you are one of the most beautiful man I ever seen in my life 😍

[@kevincoleman242]

Really enjoying your videos, it's rare you come across a fitness content creator who just seems like a cool guy and isn't shoving nonsense and products down your throats.

[@colinmurrayYT]

Thank you and I’m glad you’re rocking with the content

[@Jen999]

Colin this video is amazing! You hit all the bases preparing plans and then demonstrating everything you do.. and dropping encouraging words along the way.. Watch your channel because no one else does this like you do., thorough you are... anticipating questions and providing answers.. seeing is believing.. watching you do these encourages guys to TRY and do their best.. And your results are obvious.. you have in my opinion a beautiful aesthetic body you are building yourself naturally., you can be proud of what you are accomplishing.. and watching you do these moves and lift what to me are awesome weights with the ease and grace that you do is so beautiful to see.. what an inspiration you are! Maybe you don't realize it but you are using your own self to start young and older guys down the right path to fitness that will last a lifetime.. your gentle personable presentation makes viewers believe in you and want to do this too.. every guy wants to be fit and look great.. and you show by using your own body that this is so possibke if you work hard and are consistent. Another outstanding video Colin.. practice makes improvement.. and with every video you do you show just how this is done! Thank you so much :) Jen999💙

[@colinmurrayYT]

Thank you Virginia! The support you give helps me a lot and encourages me to continue. I'll keep at it and I hope you have a great day 🙏

[@Jen999]

@@colinmurrayYT You are welcome Colin.. so rare it is today to find someone who cares about others as much as you do.. and actually does something to help them.. you are a truly awesome guy who deserves to be supported.. encouraged.. and respected .. it is my privilege to do so..keep at it bro.. you are amazing :)

[@Suhayl_Khatib]

This video is perfect!

[@colinmurrayYT]

Thank you 🙏

[@HexRunner]

Colin your honestly the best fitness KZbinr and thanks for the great information and motivation. And I hope everyone has a good day 🙂👍

[@loganwaffle]

THE MICROPHONE UPGRADE!! We’re going places

[@colinmurrayYT]

lol major improvements!!

[@mateoarcila9690]

Colin you're great. I like the way you break things down. I'm definitely a beginner when it comes to building muscle, thank you for making it so easy :)

[@colinmurrayYT]

Happy to help!

[@ilovemusty]

you’re the best bro

[@colinmurrayYT]

Thanks bro 🙌

[@nilsaguilarrosas1958]

Thank you!! straight to the point Your videos have been really helpful to start my workout routine. Now I love do these exercises Thanks!!

[@colinmurrayYT]

You’re welcome! Hope you like them

[@Walking_the_walk_0]

Thank you bro You inspired me i will try to follow your routine and one day will send you my transformation video if get chance.

[@colinmurrayYT]

You better I can’t wait to see the results!

[@Walking_the_walk_0]

@@colinmurrayYT thank you for reply it will motivate me more it means a lot to me

[@peteryum6561]

honestly this channels super helpful and will be recommending this video to friends. you have great intentions and your explanations are always straight forward. keep it up

[@colinmurrayYT]

Thank you a lot! I will

[@jonni2768]

I like this guys channel because it’s really relatable. I’m a 24 year old father of 2 and so I don’t wanna get super jacked where I’m slow and can’t be functional but lean and strong to be able to keep up with my family 👌🏽

[@Led.on.YouTube]

Squats were the hardest thing to figure out for me. Squat University on KZbin is great for helping you find your stance. Mine turned out to be a low bar wide stance toes slightly pointed out

[@equestrianmidnight5619]

2:35 "It can help us in our athletics, it can help us in other things". *Other things* Sex, guys. He's talking about that. So don't skip leg day.

[@NandoDevlop]

Hello colim, ima do a 3 months experience in gym. Since 2020 (pandemic) i began training with chalistenics but i don't have discipline yet. That's why i decided to go to the gym, bc now i am spending the money i don't have lol to make it. I will record my progress. I would like to thank you for providing this workout for free man. Big hug from Brazil and if someone wants to see how things going in my three months journey i will put the link in this comment after i create the channel and post first video.

[@xarlescomch9264]

I really love your videos, you've probably heard this a lot but, I like to be inspired by you to change

[@colinmurrayYT]

Thank you I appreciate the support! Also I’m glad the vids are helping you

[@johnalexander1213]

Thank you. Very thorough and helpful!

[@khangtruong25]

exactly what i need, thanks a lot sir !

[@imadb1305]

Man !! That waz pretty detailed than expected 💪💪 plz uploader we need more vidz on nutrition plz plz plz

[@joress]

This video was amazing. I’m quite skinny but I do some of these exercises at the gym. Could you please make a video talking about nutrition? Like how much protein or carbohydrates you would eat during the week if you work out X days a week.

[@skinnysnorlax1876]

I recommend a fitness tracker to get you in the right ballpark. MyFitnessPal is a great place to start, and can help you understand what kind of foods have what kind of nutrients, and recommend calorie intake

[@milanflekac7153]

I would like to thank you man this is just amazing

[@colinmurrayYT]

Glad you like it!

[@carlhouck4387]

Hey Colin - HUGE fan of your videos! Simplistic, but effective without any fluff. Can this routine be applied to solely using dumbbells? Due to my current job/lifestyle, I can't get to the gym as much as I would like to, but I have a full set of dumbbells and a indoor bike at home. Thanks in advance!

[@colinmurrayYT]

100% you can do any of the barbell exercises with dumbbells and still get a great workout

[@stephenobisanya]

You’re a gem, Colin! 🙏

[@farwestoutlaw]

Bro, keep going with this format. Your channel is going to blow up. Great quality audio, video, etc, etc. Bravo 👏👏👏👏👏👏

[@colinmurrayYT]

Thanks! Will do!

[@cruishank8031]

dang you are blowing up.I remember you were at a couple thousand of subscribers.Glad its happening,totally deserved it.Also you lowkey look like jack harlow but with red hair.

[@colinmurrayYT]

Thank you! Yeah we've been growing steady. Also I might have to start rapping now that you say that. Music video coming soon.👀

[@critic8259]

these vids r honestly great

[@HealthyPanic]

This channel is a goldmine

[@sinskiluigi5914]

Just did the Chest + Triceps + Shoulders plan today. It’s nice, but in my opinion it’s better to add an isolated chest exercise like flies, bc 2 exercises for chest doesn’t feel enough at all (I know dips also works for chest but most people can’t do it)

[@jeevatirupati2332]

Less go mate. Thanks 👍.

[@colinmurrayYT]

Anytime bro!

[@Indorussian2000]

I really enjoy your content. It’s very informative. Also your voice is very calming. 😀

[@sidlee9215]

The Triceps exercise is callled scull-crushers :)

[@colinmurrayYT]

Ok that sounds better than “incline bench dumbbell extensions” 😂😂

[@ChrisBakerNY]

For a leaner dude, you're hella strong, for real. What's your age?

[@colinmurrayYT]

Thanks I've been working on it and I'm 21

[@sandorcontreras5040]

You’re a G bro! Thank you 🙏🏽

[@colinmurrayYT]

You’re welcome bro hope you like the routine!

[@grainofsalt2113]

this is the perfect workout video. Everything you need

[@puppet022]

Thanks, Colin!

[@qsusio]

love your content! i have 2 things to ask: when you went from skinny to this muscular, how big was your surplus? the other one, related to your new year's video: i am curious about your training with basketball to keep yourself lean throughout the process of gaining muscle, how was the training? could you make a video about it?

[@uncleStalin]

I am gonna follow your program And I am gonna record my progress every week. Thx for sharing, I finally found what I was looking for, I appreciate it.

[@colinmurrayYT]

You're welcome. Also good luck make sure to comeback and tell me about it.

[@uncleStalin]

Month-1: For the first week I couldn't perform all exercies I skipped about 1 or 2 because I was trying to do them correctly but for the second week I was able to perform all of them and I am noticing that my body it taking it's basic shape for growth I skipped a whole week because it was during ramadan but nowI came back and I am on my second month. I am finding difficulty in performing exercices with dumbells that's all but I am trying more to get used to those difficult exercices.

[@colinmurrayYT]

@@uncleStalin That's awesome! Thanks for coming back and keep up the hard work it won't go unrewarded and those exercises will get easier 🙌

[@uncleStalin]

@@colinmurrayYT month 2: I was able to perform all the exercises, with no tiredness as it was in the first month, I am noticing that's I am getting stonger by lifting heavier weight and aslo I am noticing I am getting bigger but in slow motion (idk is its bcs of my nutrition or how I perform my exercies), I don't see any significant results on my legs however I am struggling with how the question " how I am gonna be able to lift more weight when I reach the maxium one I can lift". I am not sure I am gonna make significant result in next month bcs of exams,I need to prepare my self

[@Aaronnnn09]

@@uncleStalin How's it going??

[@jonasrayet9369]

wow you're amazing, I'm gonna come back to this comment in 3 months I'll let you know how it turns out after following that routine. I'm hoping to get better performances in may Thai haha

[@mikosantos2112]

So what happened?

[@Nick-bv7yw]

Colin would you suggest doing cardio, and if so how many times would you do it because I imagine you do a decent amount to stay lean and thanks for the video really appreciate you helping people like me get on the right path in their fitness journey.

[@colinmurrayYT]

Yeah I can I think walking and having an active lifestyle are the best things to do though

[@skinnysnorlax1876]

Great video as usual. One small error tho, when you described the greatest exercise, you obviously meant deadlifts, but accidentally showed pullups. ;) Keep up the great work man

[@colinmurrayYT]

I like deadlifts but that’s crazy talk man 😂😂

[@skinnysnorlax1876]

@@colinmurrayYT how can someone with such good content be so wrong? 🤔 Nah, I think it's mostly different goals. You have a phenomenal body for calisthenics and the like, whereas I am a bulkier dilf in training. There's just no substitute for deadlifts for what I am after. (Tho they ARE good for virtually anyone with any fitness goal.)

[@nenej12]

I just got the Diamond & decline push ups down, regular push ups are easy breezy for me…I think I’m ready to start with pull ups. (I’m taking it slow because I only been doing cardio for the last year)

[@colinmurrayYT]

You won't regret it I promise its probably the most important exercise to master

[@cjfly1930]

Thank you for this dawg the video was super helpful 🙏

[@colinmurrayYT]

Anytime bro!

[@dontwannabefound]

You Rock man keep going

[@ozcastelan4667]

Thanks for sharing. 💪 💪 💪 💪 💪

[@bencegabor648]

I'm in the middle of a workout, I guess I'll do this from next time onwards.

[@colinmurrayYT]

Let me know how it goes!

[@aimedshot6430]

hey man, loving your content keep up the great work. 👍

[@colinmurrayYT]

Glad you like it I'll keep at it!

[@shivaji_dad_of_aurangazeb]

Thanks for the video.

[@jovs4591]

Hey bro great vid good shit I’m starting gym this week as pre much a beginner and probably gonna use this plan as it looks simple and effective. Was just wondering would u have any recommendations on what weight to start with on each exercise as like a body weight % or is it just something I gotta find out myself? Thanks heaps

[@colinmurrayYT]

Just start light and then build up to a weight where you fail in the desired rep range. Like inside 8-12 reps and count that as a set and the other ones with light weight as warmup sets. Where you were just trying to find the right weight.

[@jovs4591]

@@colinmurrayYT thanks 🤝

[@nadeeeshikoo3837]

@@jovs4591 how is the program going for you brother ?

[@smortfish2519]

just curios are you ever going to make a video on supplements like pre workout? or diet suppliment's? (love your physique)

[@colinmurrayYT]

I think eventually I will

[@Projectgodlikee]

Appreciate it bro!

[@jofer3625]

thx bro

[@colinmurrayYT]

You're welcome!

[@ElaineParra]

Your dorito back is fire man wow I'll take the routine tho

[@Anon-pl8kz]

Don't know if you've heard of Hamza, the self-improvement youtuber with a now massive following, but I've been combining his workout plan with what you've been coming up with for my home workout. His starting exercises are really intense whereas yours seem more accessable to an absolute beginner like me so I subtracted some of his for your suggestions.

[@colinmurrayYT]

Yeah he has some good stuff so it's smart to mix it up. Just stay consistent!

[@Amer-vz9yq]

Hey man love your channel so far!!! Been watching Alr for a week or two I alr aware you made a video on to make face attracive but idk how to mew I think it would be a good video we’re you would go in a depth description

[@colinmurrayYT]

I could in the future but try and look it up there's some good videos out there

[@w-iz]

Fire vid

[@krane15]

How tall are you? You should do a video (or two) on the weight training challenges of having a tall frame. I'm 6'4 with long legs and a short torso, so exercises like squats are a real challenge for me. But really the longer your limbs are, the harder it is to do any exercise. I remember there used to be a tall guy (6'8?), that was a real encouragement -- especially for taller bodybuilders -- but he disappears years ago.

[@ahmedsaeedbj]

That’s exactly what I was looking for these couple of days. Thanks God

[@gs043420]

You have a bright future in KZbin

[@ravioleetv3833]

I love this guy

[@colinmurrayYT]

❤️ ❤️

[@carry872]

Nice vid! Where can one find you on social media?

[@colinmurrayYT]

colin.murrayyy on insta

[@nichttimkoch211]

Yo, thanks for the video. How much resting time do you recommend between each set? And would be awesome if one of the next videos is going to be a nutrition video

[@colinmurrayYT]

Around 1-2 minutes but you can wait a little longer on the heavy exercises like squats

[@KGBrian706]

Thanks bro but no days off going strong 💪🏾

[@dapperdancraftsman7544]

Thanks for all the videos. Been watching everyone. This information just is hard to find. Did have a general question the video is really uses. KNEES . I have have bad knees past sitting level maybe even higher depending on weight used. No access to machines either. Working on home budget .. Also I like the using negative force to turn it into positive. Thanks again for the sharing and invaluable info. PEACE.

[@xexexexexexexexe4287]

Ура, новое видео!

[@FloriBuilds]

Great video!, could u do video on what you eat? I dont know where to start

[@colinmurrayYT]

I have some videos on my channel about diet maybe they could help

[@lepsychiatre8455]

This is actually the first really helpful video for beginners who just want an simple, effective and pragmatic approach to training. Thanks for that! Also i've got a question: since I've got rather long legs (same as you it seems), squating with a barbell feels really unsecure and difficult. So how do you manage to achieve a controlled, full range of motion barbell squat?

[@colinmurrayYT]

It takes some time just keep trying to go lower and don't be afraid to have your knees go over your toes that's a myth. Also do goblet squats or easier squat variations to build up.

[@lepsychiatre8455]

Alright, I'll try that. I really appreciate your answer, thanks and greetings from Austria!

[@user-xo2og8kv1o]

I started about 2 weeks ago with working out. im what people would call "skinny fat". i have put together a pretty decent routine of 3 days, push, pull, legs, rest and repeat by watching alot of content, including yours (your video "how i became shredded" was actually what motivated me to start working out 2 weeks ago). But man, i really want to include pull ups, but i really dont want to go to a gym. those door frames pull up bars dont work either, bc my door frame is right on the stairs, not a good idea. I guess i could go to a forest and hang from a tree, but that doesnt really work with the rest of my workout routine logistically, or does it not matter when i do them, included or not included in the rest of my workout routine? Maybe i should just do my workout and later in the day go outside to get some in if i can? Doesnt sound very effective to me, but maybe its better than nothing.

[@colinmurrayYT]

You could always go to a park many places have a little body weight spot. But I’m glad you’re getting into working out keep it up!

[@wizcats5035]

Do you have room for an actual pull up bar? I have one that also has a dip station a thing for your abs. I got it off Amazon it so it’s not super expensive.

[@user-xo2og8kv1o]

@@wizcats5035 no sadly i dont, im hopefully moving in the near future and i can just use one of those clamp amzon bars.

[@MrWhite20555]

Bro u still working out ?

[@user-xo2og8kv1o]

@@MrWhite20555 yes

[@jonathandemelo3075]

Hey Colin I’m not big on working out with weights Would your at home workout routine video be just as effective?

[@colinmurrayYT]

For upper body but for legs it would be slightly less effective

[@jonathandemelo3075]

Thanks man

[@lotus4665]

comment for the algorithm

[@puppet022]

Maybe you could link to a PDF of your plan!

[@qqui3583]

Thanks for sharing this workout routine. You look awesome and have an amazing body.

[@colinmurrayYT]

Thank you and anytime

[@briann3116]

Awsome vid but damn stop staring at me whit them pretty eyes

[@colinmurrayYT]

lol I was really holding that eye contact

[@rohanchedde7747]

hey colin, for pullups do you put your thumb under or over the bar?

[@colinmurrayYT]

I do under with an over girp but some people like the thumbless grip to feel it in there back

[@abis1688]

OnlyFans - When?

[@gm836]

PPL is goated but as a student I can only do Upper Lower. It's a downgrade but it'll do for now.

[@drewdoesmarketresearch]

Don't mind me... Just doing some market research.

[@user-ut5ki2fi6b]

King

[@nutriconciencia]

yo bro what about UPPER LOWER routine ?

[@nineampz4243]

Hey bro 👋 Just curious, how do you go about training your skills for calisthenics as well incorporating your weight training ? Something I’m struggling with. 😅

[@TomiTomsen]

What's your experience on training without weights and with weights? What's better

[@colinmurrayYT]

I use them both now I think it's the best way. They both have benefits so we shouldn't limit ourselves to just one.

[@breht]

Height and weight? You're shredded

[@colinmurrayYT]

Thank you 6’3” 180-185 lbs

[@strangelight159]

Can u do the same for bodyweight exercises?

[@colinmurrayYT]

I kind of did but it's an upper body lower body split on my channel

[@sebastianosaccon5976]

Colin I go 3 times a week. What do you think about a 3 days fullbody vs the push/pull/leg? I would like to do the push/pull/legs but it bothers me so much to hit each muscle only once a week. On the other hand, the fullbody feels like I don't recover as I should btw very nice channel i found it today heh

[@corsarosso83]

Do fullbody 2 times a week. Spending more time in the gym isnt always better. PPL 6 times a week hits the muscle 2 times a week aswell as fullbody 2 times a week...just loosing another 4 dags at the gym.

[@walterkempbruce4907]

Hey man, you said in another video you're working as a server. It strikes me that you'd be a great personal trainer. Have you ever considered working as a PT?

[@papemalicksarr7067]

What bout cardio! That’s a nice plan btw

[@Untitled-cd5qj]

lars eriksson at the end sent me

[@colinmurrayYT]

The goat of Non copyrighted music😂

[@martiginebullich8934]

having good genetics

[@priyanshu6465]

Legitttttttttttttrrrrrrrrrrrr

[@presetdownloader9352]

I noticed no workouts focusing traps or lower back like deadlift. Are those intentionally skipped?

[@krane15]

I've got a long pencil neck so I try never to leave the gym without hitting traps. If you have a long neck you can never overtrain traps. Calves are a weak body part too, but the never grow no matter what.

[@junkgrave]

Bro what is that machine you're pushing in the last clip? And why :)

[@colinmurrayYT]

It's a snow plow and Idk why I put it in there 🤷‍♂️

[@ronankelly1607]

Do you do deadlifts (and I know it’s unrelated) but do you do anything for your brachialis?

[@otto1201]

are you supposed to hit one part of a muscle group once per session for muscle growth? (ex. doing one upper chest workout as opposed to two)

[@colinmurrayYT]

Yeah so you'd hit 3-4 sets of incline bench to hit that and then move to the other parts of the chest

[@Jel0XD]

your neck is thick man, gOOD JOB

[@luuk__]

evil colin murray be like: