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Your 3-day Full body muscle building workout routine…

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

Do ONE exercise from GROUP A for 4-to-6 sets of 4-to-12 reps & then…
Do ONE exercise from GROUP B for 2-to-6 sets of 8-to-12 reps.

Group A

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Group B

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

Do ONE exercise from GROUP A for 4-to-6 sets of 4-to-12 reps & then…
Do ONE exercise from GROUP B for 2-to-6 sets of 8-to-12 reps.

Group A

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Group B

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Day 3: (Build Muscle In Your Lower Body)

Do ONE exercise from GROUP A for 4-to-6 sets of 4-to-12 reps & then…
Do ONE exercise from GROUP B for 2-to-6 sets of 8-to-12 reps.

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Group B

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

Do this 3-day workout ONCE a week and…
Do this 3-day workout on any 3 days of the week following a variety of different schedules that best fits your lifestlye such as…
- Monday, Wednesday and Friday or…
- Monday-thru-Wednesday
- Thursday-thru-Saturday
- Tuesday, Thursday and Saturday
If you want to do this 3-day workout more often than JUST ONCE a week…

You must do all 3 days of this workout 3 days in a row back-to-back-to-back and then…
You'll need to take 1-to-3 days off before repeating the 3 day back-to-back-to-back cycle again.

You can optionally do any of the Day 1,Day 2 or Day 3 Workouts TWICE a day (once in the morning & evening) but don't repeat the same workout on the same day so for example…

In the morning of the Day 1 Workout you can do Dips (From Group A) & Bodyweight chest flyes (From Group B) &…
In the evening of the Day 1 Workout you can do Push Presses (From Group A) & Lateral Raises (From Group B)

Try to increase the weight on each set while doing less reps & while also maintaining almost perfect form & make sure you keep a training log to help you build muscle faster - So for example…
Your Day 2 workout may go like this…

Set 1: Power Clean (185 lbs. for 12 reps)
Set 2: Power Clean (200 lbs. for 10 reps)
Set 3: Power Clean (210 lbs. for 8 reps)
Set 4: Power Clean (225 lbs. for 6 reps)
Set 5: Power Clean (235 lbs. for 4 reps)

Take at least 1 week off from doing this 3-day workout after you've done it 2-to-6 weeks in a row.

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

1. 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!

2. 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.

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

If you use weights that are too heavy then you'll just end up using bad technique and you'll end up working the weight instead of actually working your muscles and…
If you use weights that are too light then you will not be using enough intensity to build any muscle so…

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…

If you're supposed to do 5-to-10 reps on a set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa…
If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights or…
You can do more reps (using good form) with a heavier weight by doing Drop sets, Rest-Pause reps or any of these other fast muscle building techniques here which will all make you have a much more intense workout to help you gain muscle faster.

If you need more help Building Muscle To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+

There are 10 comments

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