Your 3-day Full body muscle building workout routine…

Day 1: (Build Muscle In Chest, Shoulders & Triceps)

Group A

Group B

Day 2: (Build Muscle In Your Back & Biceps)

Group A

Group B

Day 3: (Build Muscle In Your Lower Body)

Group B

Workout guidelines to follow while on this 3-day muscle building plan…

Use these 4 tips to build muscle faster on this 3-day plan…

1. Use this 7-step diet to build muscle faster

2. Beat your last muscle building workout (do better than your last workout)

When you're working out to build muscle it's VERY IMPORTANT that you keep a training log to keep up with how much weight you're using along with how many sets & reps you're doing because…

Your muscles can't get bigger and stronger if you keep using the same weights, reps and sets every workout so You want to make each workout tougher than the last workout by using heavier weights, more reps and/or sets and instead of waiting for the next workout…

Go ahead and try to make each SET of your muscle building workouts tougher than the last set by using heavier weights and/or doing more reps and just remember this…

The quickest way to build muscle is to keep beating your last workout by pushing yourself more & more each time even if it's only by an inch!

3. If you can't beat your last workout  - Let your muscles rest & grow

If you ever end up using the same amount of weights, reps and sets for 2-to-3 muscle building workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger & stronger for you to use more weight, do more reps and/or sets.

4. Don't use weights that are TOO light or TOO heavy

This is very Important: You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example…



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There are 82 comments
masa

is it okay if i workout 3 times per week, but in each training day i work full body..for example Monday,Wednesday and Friday..and in each day i do full body like chest,leg, back, arm and....,
or you suggest just divide each in 3 days...?

there is also one thing that if i divide, for example chest for only Monday, means i have to work out only once for chest per week..

would you please help me to choose the best workout?

even if you suggest full body each day,can you help me for the workout plan?

September 28, 2013

percy

Hey adrian.. ive been concentrating only on strength excercises for the past few weeks and ive got the muscle mass that I had excepted, but in the process ive gained a little bit of belly fat. So for the next few weeks I want to concentrate only on high intense cardio workouts..
1. I wanna make the transition from oly strength training to oly cardio training without losing the muscle mass any suggestions? ?. can I completely stop strength training and focus oly on cardio??

2. Do I still need to be on a 160gm per day protein intake?? (cause a high protein diet is not cheap).

3. I'm currently on a 2kcal diet by how much shld I reduce that by??

June 04, 2013

Adrian Bryant

do this to lose fat while gaining or maintaining muscle

June 04, 2013

Kevin

Im 6'2 220 I like my build but I feel like im skinny. I want to tone up and lose body fat but I dont want to lose the weight...what kind of work outs do you suggest

April 20, 2013

Kevin

Thanks i'll try it out

April 21, 2013

joseph

i was looking for a long term diet & exercise plan .i want to be in a verry good shape.so if you could get back to me fast please

April 01, 2013

Adrian Bryant

here you go

April 01, 2013

rob

Im 59 yrs old, have been using the strength building machines at the YM for the last 3 yrs a???nd i decided to start bench pressing, I started at 75 lbs and have increased 5 lbs a week and am now pressing 100 lbs, but am having muscle pain in the shoulder and upper arms, so what am i doing wrong ?????

February 20, 2013

Adrian Bryant

how often do you bench press?

February 20, 2013

rob

I bench press 3 days a week, mon, wed, fri
4 sets of 6 reps

February 20, 2013

Adrian Bryant

2 times a week is what you need at the most and if doing it twice a week you probably do not want to do 2 days of heavy lifting of 6 reps and have one 6 rep day and then another lighter 8-12 rep day.

as for the pain you may want to take off 1-3 weeks to allow your shoulder to get better before benching again

February 21, 2013

ACE

Isn't it good for every muscle to have a 3 day workout per week? Can you do the work out for the abs daily or 6 times a week and a day off on Sundays?

January 15, 2013

Adrian Bryant

not exactly. depending on how advanced you are you may only need ONCE a week but starting out you might be able to get away with 2-to-3 times per week

January 15, 2013

carlos garcia

i have 15 years, i will do the 3 day workout ,but when i will see changes in my body

September 17, 2012

carlos garcia

i want a ripped body help me

September 17, 2012

Adrian Bryant

every 2-to-4 weeks

September 17, 2012

carlos

i just wanted to have definition in my body not to be a really big guy how i get it

September 23, 2012

carlos

how could i be like taylor lautner

September 23, 2012

Adrian Bryant

what is your weight and height now?

September 24, 2012

carlos garcia

6 ft of height and 150 lbs

September 26, 2012

carlos garcia

i have workout for 3 months and i havent seen any change, i have a training log, i do workout correctly, i eat enough, i always beat my last workout, but i dont see any change, help me please

November 17, 2013

carlos garcia

I think I do, because he sufficient protein and carbs, my diet is base on around of 2000 calories, I eat a lot of meat, tuna, fish, peanuts, peanut butter, milk, milk shakes. I rest as you say doing just a workout a,b,c once a week, I took photos and compare them but I dont change very much

December 15, 2013

Adrian Bryant

"think you do?" are you loggin everything

December 16, 2013

carlos garcia

not everything mostly

December 24, 2013

Adrian Bryant

then start logging (everything!)

December 25, 2013

Jdjjs

I'm 12 and I go surfing alot and I trail ride on my dirtbike I'm so fat I'm gonna try to get a six pack.

August 10, 2012

joe

i'm 5 11 and skinny. i just want to bulk up so i don't look so awkward. if i do this, how long might it take?

July 25, 2012

Adrian Bryant

at least 3 months for a very noticeable difference

July 27, 2012

William

I just wanted to say that hands down your website is the best I've come across. Simple, clean no bs. Great information and technique examples.
Thank You

July 21, 2012

Lee spicer

Just started ur workout plan done 5 sets from each group increasing weight but don't think I've worked hard enough any tips should I do the sets again?

July 19, 2012

Adrian Bryant

are you using a training log

July 22, 2012

Robbie Paul

Back to my last comment i should of been a little more specific as in i forgot to mention how i did notice you said do 4 to 6 sets with 4 to 12 reps, but if i did 3 sets of like 6 to 8 reps then i can add more exercises to my work out?

July 12, 2012

Adrian Bryant

you can but what 2 exercises are you planning on doing?

July 15, 2012

ronald

Hey, Im 5'10 and skinny weighing 150 pounds.
Super fast metabolism and eat nothing but junk food (Pizza, Mcdonalds, etc.) all day without gaining a pound. All i want is to get cut up and get a six pack. Can i still get a six pack while having the same diet.

July 12, 2012

mike

Does it matter if I change my schedule every week?

June 19, 2012

Adrian Bryant

not at all

June 20, 2012

Chudi Illoh

oh btw i weigh 164 pounds and i am 6ft 3. i think i have a fast metabolism and i want to go on a diet consisting of 45carbs 35protein 20fat..maybe a 2500calorie. with this workout do u think i can achieve my goal of 2months or less or do u have any other suggestion.

June 18, 2012

Adrian Bryant

you may need to focus on bulking up first before trying to get ripped

June 19, 2012

Chudi Illoh

people keep saying i need to eat first but since am trying to get really nice abs wont that jus be increasing my belly fat? so how is that helpful. and am i allowed to eat anything or wat?

June 19, 2012

Adrian Bryant

that's true but you are already skinny and you really can not gain much muscle if you don't increase your calorie intake

June 20, 2012

Chudi Illoh

hi, my name is chudi. I am skinny and I want to get ripped i started my diet today along with this program. How long do will it take for me to get ripped. I need to get ripped in two months or less. i am eagerly awaiting your reply, thanks.

June 18, 2012

Adrian Bryant

it depends. what is your weight & height

June 19, 2012

Chudi Illoh

I am guessing you dint read the comment above. So please read it

June 19, 2012

Adrian Bryant

i read it

June 19, 2012

G.

I love ur workout techniques,jus been duin it 3 weeks now n I c n feel da difference,Thanx again

June 03, 2012

dee

Hello,

Is my stomach supposed to hurt when doing the reverse hyperextension?...i feel like there is extra pressure on my stomach. Not sure if the position is wrong?
Thank you for your help

June 02, 2012

Adrian Bryant

maybe the bench you are doing it on is uncomfortable or very hard

June 03, 2012

krishna

what is next workout after having done this program for 3 month,what is the next stage?

May 29, 2012

Adrian bryant

that depends? what is your overall goal?

May 31, 2012

greg

Hi Adrian great site, l've noticed there is no workout for the abs in this full body workout plan.Can l add 1 ab workout for day 3 and also workout the lower body from group a and group b at the same time or do l need to replace one or the other from group a/b to keep it two workouts only?

May 22, 2012

Adrian bryant

for the ab workout you can include it anywhere within this workout plan either before or after the primary workouts on this page

May 23, 2012

Luke

Hi Adrian,

Just wanted to say thanks alot for all this information mate. This is by far been the best website I have come across.

Cheers
Luke

May 12, 2012

BRIGHT EMMANUEL

aah thanks for your specifics in body building, i am also getting started and i would want us to be in touch. thanks

May 05, 2012

MK

Hi Adrian,

I'm wondering about if it would be a good idea to choose one exercise from group A and one from group B for each day and keep with those same exercises for some weeks before changing to different group A and B exercises, so this way I can compare my performance each week to the previous week. I think it would be difficult to know if I'm beating my previous work out if I'm doing different exercises. In that case, how many weeks should I keep doing the same exercises before changing to mix the training up?

April 30, 2012

Adrian bryant

yes, you can do it like that

April 30, 2012

Benjamin

Hey Adrian.

I've just found your website, and will start following your program tomorrow. I have been weightlifting for about four months now. Would you recommend NOT choosing more than one excercise for each group? For me, it seems not to be enough. I am not sure though.

April 24, 2012

Adrian bryant

One is all you need but 2 at the very most

April 24, 2012

Name*

I used to work out every day and 1 day of rest or sometimes none of rest but i was very motivated and workin biceps daily is that a good way or should i take days off?

March 23, 2012

Adrian Bryant

NO, you need to take days off and only work your biceps or any muscle only 1-2 days per week

March 23, 2012

brendan

hey adrian. ive been using your workout for about a week, and i can already start to see improvement. i was wondering if it is normal to have pain in the wrists after doing elevated push ups until you get used to them. it is not severe i just dont want it to get worse.
thxs

March 16, 2012

Adrian Bryant

If you are having pain then use pushup bars of dumbbells to take pressure off wrist

March 17, 2012

Matt

hey adrian. love your workout and diet tips.

i'm a fairly skinny guy with a fast metabolism and its nice to see that you've put out some tips for eating and working out for guys like me. i've been going solid for a month now and been eating around 5-6 meals a day like you've suggested and still can't seem to see improvements in size although i can lift more than before. what am i doing wrong?

February 21, 2012

Adrian Bryant

Do you know how many total caloreis you are eating each day?

February 22, 2012

Matt

not at the moment no... i do know that i need 3030 to gain however.

February 24, 2012

Adrian Bryant

well there you go

February 24, 2012

John

Hi is it better to lift weights everyday or every other day in order to gain muscle. Thanks, John

February 12, 2012

Adrian Bryant

Well it's best to take 2-to-3 days off in between workouts depending which muscle groups you are working on

February 12, 2012

freeweight

is there a plan that just uses dumbbells? These are the only weights I have access to. Thanks!

January 28, 2012

Adrian Bryant

although some of the examples are shown with barbells, dumbbells can be used in this plan here

January 28, 2012

Griffin

Hey Adrian, i started your workouts about a month ago and am loving it, big thanks on that front, but I just started doing weighted pushups with a 40 lb pack instead of 35, and im wondering, If i cant complete 5 reps by the 4th set, are my weights too heavy? or should I just take a break and try again? thank again

December 03, 2011

Adrian bryant

No, it does not mean it's too heavy and it's normal that after 4 sets you may not be able to maintain the same work capacity

December 07, 2011

chic

hey, can you please recommend what brand of whey protein shake is good for women? Thank you

September 29, 2011

Adrian Bryant

Any brand of whey protein is okay for men or women as long as it's not the brands you buy from wal-mart which generally are loaded with too much sugar or sugar substitutes

September 29, 2011

ransi

hello adrian

great website its got a lot of info. I've looked on here to get rid of my man boobs and i cant seem to see any results. I've tried ZMA pills zinc and magnesium, and I've also been doing alot of chest press, bench press incline bench press decline bench press etc... but still cannot get rid of them. Im 20 years old. 1 year ago i weighed 125 at 5'8 and now i weight 160. could it be that I'm just overweight and need to lose a few pounds?

September 12, 2011

Adrian Bryant

you're not overweight for your height so it may be man boobs and TRUE man boobs is something you need to see a doctor for and chest fat is something you can lose with diet & exercise

September 12, 2011

Bob

So you only workout each part of your body once a week? So in total, 3 workout days every week?

Also I've tried to do heavy weights...where I can only do 10 reps max but the problem was that I was experiencing minor elbow pain occasionally and sometimes minor twitching in the area...I stopped lifting for 3 weeks. I started again 2 weeks ago with lighter weights and have changed the lat pulldown and chest press around in order to get a workout just as intense but with a lighter weight. I held the position for 10 seconds...and I was only able to do max 8 reps. I have exprience no elbow problems since...is this still giving me the workout needed to pack muscle mass?

September 04, 2011

Adrian Bryant

yes

the key is to get stronger & stronger each workout and also...

you may want to think about taking an extra week off if your elbow problems persist

September 05, 2011


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