Sample muscle building workout plan schedules…

Sample 3 day muscle building workout plan schedule

Day 1:

Work on building up your Back & Shoulder muscles by…

Day 2:

Work on building up your Chest & Arms by…

Day 3:

Work on building up your Leg muscles & Abs by…

Day 4:

Start over from day 1.

Another 3 day muscle building workout schedule

Day 1:

Work on building up your Chest & Arms by…

Day 2:

Work on building up your Leg muscles & Abs by…

Day 3:

Work on building up your Back & Shoulder muscles by…

Day 4:

Start over from day 1.

Show me a 4,5,6 or 7 day schedule instead

Sample 4 day muscle building workout plan schedule

Day 1:

Work on building up your Back & Shoulder muscles by…

Day 2:

Work on building up your Chest & Arms by…

Day 3:

Work on building up your Legs muscles by…

Day 4:

Work on building up your Abs by…

Day 5:

Start over from day 1.

Another 4 day muscle building workout schedule

Day 1:

Work on building up your Back & Shoulder muscles by…

Day 2:

Work on building up your Chest & Arms by…

Day 3:

Work on building up your Leg muscles & Abs by…

Day 4:

Rest

Day 5:

Start over from day 1.

Show me a 3,5,6 or 7 day schedule instead

Sample 5 day muscle building workout plan schedule

Day 1:

Work on building up your Arms & Abs by…

Day 2:

Work on building up your Legs muscles by…

Day 3:

Work on building up your Chest muscles by…

Day 4:

Work on building up your Shoulder muscles by…

Day 5:

Work on building up your Back muscles by…

Day 6:

Start over from day 1.

Another 5 day muscle building workout schedule

Day 1:

Work on building up your Chest & Arms by…

Day 2:

Work on building up your Back & Legs by…

Day 3:

Rest

Day 4:

Work on building up your Shoulder muscles & Abs by…

Day 5:

Rest

Day 6:

Start over from day 1

Show me a 3,4,6, or 7 day schedule instead

Sample 6 day muscle building workout plan schedule

Day 1:

Work on building up your Back muscles by…

Day 2:

Work on building up your Shoulder muscles by…

Day 3:

Work on building up your Abs by…

Day 4:

Work on building up your Legs muscles by…

Day 5:

Work on building up your Chest muscles by…

Day 6:

Work on building up your Arm muscles by…

Day 7:

Start over from day 1.

Another 6 day muscle building workout schedule

Day 1:

Work on building up your Back & Shoulder muscles by…

Day 2:

Work on building up your Leg muscles & Abs by…

Day 3:

Rest

Day 4:

Work on building up your Chest & Arms by…

Day 5 & 6:

Rest

Day 7:

Start over from day 1

Show me a 3,4,5, or 7 day schedule instead

Sample 7 day muscle building workout plan schedule

Day 1:

Work on building up your Chest muscles by…

Day 2:

Work on building up your Back muscles by…

Day 3:

Work on building up your Abs by…

Day 4:

Work on building up your Shoulder muscles by…

Day 5:

Work on building up your Legs muscles by…

Day 6:

Work on building up your Arm muscles by…

Day 7:

Rest

Day 8:

Start over from day 1.

Another 7 day muscle building workout schedule

Day 1:

Work on building up your Chest & back muscles by…

Day 2:

Work on building up your Leg muscles & Abs by…

Day 3:

Rest

Day 4:

Work on building up your Shoulder muscles by…

Day 5:

Work on building up your Arm muscles by…

Day 6 & 7:

Rest

Day 8:

Start over from day 1

Show me a 3,4,5, or 6 day schedule instead

Day-by-Day Workout Guidelines

Often times you'll see the advice to only workout your muscles 1-to-3 times per week and this is true if you're doing a total body workout but as you see in All the workout plans above…

You can workout almost every day if you workout different areas of your body each day resting at least 1 day (preferably 2-to-3 days) between working on certain areas of your body.

If you don't have time to workout individual areas of your body then you can do this basic 3-day full body workout here and another thing you can do is…

You can actually skip the arm workout because…

If you're already doing back, chest & shoulder workouts then you're going to end up building bigger arms anyway and more specifically…

If your back workouts include Pull-ups or Chin-ups and if your chest & shoulder workouts include Dips and heavy overhead presses then you definitely can skip the arm workouts since those exercises alone help you get bigger arms &…

The same goes for doing ab workouts…

You can also skip Ab workouts as well since doing the chest, shoulder, back & leg workouts build up your abs anyway plus…

You probably already have a six pack that doesn't actually need more "building up" and the only way to reveal that six pack is to burn off the belly fat so depending on how fat you are…

You're better off replacing your Ab workout with a fat loss workout while adding a couple of more fat loss workouts during the week or even better if you're fat…

You're better off doing this 56 day fat loss plan or this 12 week plan here to get ripped fast.

You may also be able to skip your shoulder workout because…

As you can read here you can build big round shoulders just by doing your back and chest workouts.

Make sure you also see…



Check out my new Weight Loss Video…

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There are 15 comments
jayrod819

Would this be good

Day 1= chest/back
Day 2= legs and abs
Day 3= arms/shoulders
Day 4= rest
Day 5= legs/abs
Day 6= chest/back
Day 7= rest

December 24, 2013

Adrian Bryant

that's okay but it really depends on what workouts you'll do those days

December 25, 2013

pasare

Hi Adrian,

i have got problem with my knee, so i cannnot workout on my legs and hit the gym. my plan is working out only with dumbells on upper body for a while at home.
can you help me to get maximum result with dumbells? what exercises to get the best result in few weeks?

thanks

October 29, 2013

Adrian Bryant

in this plan here some of the upper body exercises can be done with dumbbells

October 29, 2013

max

is a split for example (Chest, Shoulders Tris) rest (back, biceps, legs) rest then star over a good routine?? by the way i do 3 sets per muscle group.

June 08, 2013

Adrian Bryant

yes but I would only repeat maybe 2 times per week

June 09, 2013

Name*

Hey. Been reading through your programmes and they look very informative. I don't know what programme I should start so il give you some information see if you can guide me to what I need to be doing. I'm 25 years old, a slim build weighing 139 pounds and a height of 5"9. I want to gain size and muscle mass and if possible good looking abs. I'm about to go away for 4 months and have a massive gym facility. I'm hoping in the 4 month il have very noticeable gains. Being my size I like my cardio and tend to do 6-10 miles weekly can I still do cardio whilst trying to add size?
Thanks for your patience in answering this.

Adam, England

May 14, 2013

kb

hey can u give me a weekly schedule broken down by exercises that dont have to have gym equipment or many free wieghts to build mainly arm and chest muscles but a little leg muscles to. such as pushups and calf raises and stuff like that please i am straped for cash and cant afford gym membership

March 14, 2013

H

Thanks.Now my bloating 90% gone, i am still doing your body build program.You actually solved me my major problem,but my second big problem is my waist size, it is long because i have fats at the side not in the middle what should i do?

July 15, 2012

C. Shinkle

How do I get all the exercise programs/dvd's. I am over weight and would like to begin slowly to build stamina. I would also like a work out program that I can begin at the gym.

March 05, 2012

H

Hey all the guides i check either for fat people or for skinny people.... I am between i am 160 pounds around 64 inch i am not skinny but also not fat i have belly fat not to much as a fat man...and my big PROBLEM is i have Colon Bloating,little amount of food make my colon bloat
What should i do i want to get ripped fast i will follow EVERYTHING you say..I needed Help and i asked for it.

June 23, 2012


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