Your 3-day Full body muscle building workout routine...
Day 1 - Building up your Chest, Shoulder & Triceps muscles...
Part 1
Pick JUST ONE of the heavy compound pushing exercises from Group A below and Do 5-to-7 sets of 3-to-8 reps OR...Pick 2 exercises from Group A and do 3-to-4 sets of each exercise for 3-to-8 reps resting 2-to-5 minutes between sets and then...
Part 2
Pick JUST ONE of the isolation pushing exercises from Group B and do 5-to-7 sets of 8-to-12 reps OR...Pick 2 of the isolation pushing exercises from Group B below and do 3-to-4 sets of 8-to-12 reps of each exercise resting less than 3 minutes between sets.
| Group A | Group B |
Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...
If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7
reps by doing Drop sets,
rest-pause reps or any other
fast
muscle building technique here.
If you don't understand...
Click here to see an example of the Day 1 workout
Day 2 - Building up your Back & Biceps muscles...
Part 1
Pick JUST ONE of the heavy compound pulling exercises from Group A below and Do 5-to-7 sets of 3-to-8 reps OR...Pick 2 exercises from Group A and do 3-to-4 sets of each exercise for 8-to-12 reps resting no longer than 2-to-5 minutes between sets and then...
Part 2
Pick JUST ONE of the isolation pulling exercises from Group B and do 5-to-7 sets of 8-to-12 reps OR...Pick 2 of the isolation pushing exercises from Group B below and do 3-to-4 sets of 8-to-12 reps of each exercise and rest less than 3 minutes between sets.
| Group A | Group B |
Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...
If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7
reps by doing Drop sets,
rest-pause reps or any other
fast
muscle building technique here.
If you don't understand...
Click here to see an example of the Day 2 workout
Day 3 - Building up your Lower body muscles...
Part 1
Pick JUST ONE of the heavy lower body exercises from Group A below and Do 5-to-7 sets of 3-to-8 reps OR...Pick 2 exercises from Group A and do 3-to-4 sets of each exercise for 3-to-8 reps resting no longer than 2-to-5 minutes between sets and then...
Part 2
Pick JUST ONE of the isolation leg exercises from Group B and do 5-to-7 sets of 8-to-12 reps OR...Pick 2 of the isolation pushing exercises from Group B below and do 3-to-4 sets of 8-to-12 reps of each exercise and rest less than 3 minutes between sets.
| Group A | Group B |
Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...
If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7
reps by doing Drop sets,
rest-pause reps or any other
fast
muscle building technique here.
If you don't understand...
Click here to see an example of the Day
3 workout
Muscle building Tips to use with this 3-day workout routine...
- You can do this 3-day workout on any 3 days of the week so you can workout 3 days in a row or you can just workout on Monday, Wednesday and Friday for your 3-day workout and...
- You DO NOT have to do parts 1 & 2 of your workouts back-to-back so if you want to... You can workout twice a day by doing part 1 of the workouts in the mornings or by doing part 2 of the workouts in the evenings and...
- Make your muscles get bigger faster by Taking every 3rd-to-4th week off to allow all your muscles to Rest, recover, grow, get stronger and get bigger and...
- KEEP A TRAINING LOG - you must keep track of how many sets & reps it took you to finish all 100 reps – go here to find out more about why keeping a training log is important if you want to get bigger muscles and...
- You can work on your abs with this ab workout here along with your 3-day muscle building workout routine.
doest it matter what sets your doing when building muscle because your example shows a pyramid type set where the weight is increasing as you go further into that exercise, because ive started the 3 day muscle building program but have been doing 2 exercises from group A and B, doing 3 sets and doing a weight where its not to light or to heavy but is heavy enough that i have to push it out. Is what im doing correct?
what you are doing is correct and at the very least...
you want to push more or do more reps each workout but if you can...
try to push more and do more reps each set
Hey, Im 5'11, 204lbs, around 20% bodyfat. I was wondering if this workout would help me get a body like this guys.
Thank You.
Yes
this workout (or any other msucle workout) will help you get abody like his
HI Adrian,
My husband wants to begin working out in order to build muscle and lose some belly fat. He saw an ad for Force Factor and wants to take it. I am a fan of your site, so I suggested other supplements you list here. Such as Whey protein, or taking CLA. In addition, I don't see him doing to much cardio to burn calories/fat, so I believe this 3 day workout here would suit him. Do you agree, or do you have a another plan you think might be better? (We workout at home).
Thank you! 
#1 - there is no "BEST" workout - he just needs to take action and DO something to get the ball rolling because...
his first choice of a plan my end up being perfect or not perfect for various reasons so basically...
he need s to start off with this plan here and as for supplements
all he needs to worry about is protien and/or MRPS
I was wondering if I could split this 3 day workout into 2 days... By doing Day1(chest, tri, shou) parts 1 & 2 ,then the same day do Day3(lower body) only part 1...... The next day repeat but do Day2(back, biceps) parts 1 & 2, then the same day do Day3(lower body) only part 2...... I would do this Sat & Sun cause those are the only two days I have time to workout & I really like this plan... Thank you
you can do that
hi i am saurav from india...m 20years old n only 138 pounds...i am going gym n lift weight 5times in a week...but its norking....pls help me...pls....give me a fact list of workouts for pumping my hands,biceps,triceps..n chest.sholders..etc...pls....
thnk u 
Great muscle-building tips...you can find more great strategies here - How to build muscle fast .
Hi, I have read in your other pages that it is best to workout out one body part a week so it has time to rest, which is when it truely grows. On the 3-day fully body workout it says workout 3 days in a row then start over on day 4. Would you see faster results starting over or doing the 3-day full body workout once a week?
Thanks
Hello adrian i was wondering if for example i am doing my first day work out my chest, shoulders and arms and i pick 2 exercises in part a and part be would you do dif exercises the following week when it comes to doing my chest, shoulders and arms.
You can do that but I would at least stick to the same exercises for 2-to-3 weeks so you can gauge your intensity from workout to workout
Carlton
what're doing now will help you get thick traps but the problem with you is - you need to obivously do something different
My trap routine consists 90% rear barbell shrugs. I am pleased with the height of my traps. Now I would like to add thickness. What is the best excercise to accomplish this?
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