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
Group B
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
Group B
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.
Group B
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 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
- 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.
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
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
Thanks i'll try it out
April 21, 2013
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
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
I bench press 3 days a week, mon, wed, fri
4 sets of 6 reps
February 20, 2013
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
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
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
i have 15 years, i will do the 3 day workout ,but when i will see changes in my body
September 17, 2012
i want a ripped body help me
September 17, 2012
i just wanted to have definition in my body not to be a really big guy how i get it
September 23, 2012
how could i be like taylor lautner
September 23, 2012
6 ft of height and 150 lbs
September 26, 2012
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
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
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
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
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
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
Does it matter if I change my schedule every week?
June 19, 2012
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
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
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
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
I am guessing you dint read the comment above. So please read it
June 19, 2012
I love ur workout techniques,jus been duin it 3 weeks now n I c n feel da difference,Thanx again
June 03, 2012
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
what is next workout after having done this program for 3 month,what is the next stage?
May 29, 2012
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
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
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
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
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