3-Day Workout Routine for Muscle Building
 Subscribe in a reader |
The Three Day Workout Routine for Muscle Building is great for those who only want to work out three days a week but still want to build lean muscle. This free workout plan will train two different muscle groups a day which will allow time for a full recovery maximizing the amount of lean muscle being build.
Routine Summary:Training Level: Intermediate
Main Goal: Build Lean Muscle
Days Per Week: 3 Day Split
Workout Notes:
- Before starting the workout warmup for 5 minutes and stretch for 10.
- Short rest periods of 1 minute or less between sets.
- For best results supplement Protein and Creatine
Monday - Legs and Back |
||
Legs |
||
Exercise |
Sets | Reps |
| 4 | 12,10,8,6 (Increasing Weight) | |
| 3 | 6 | |
| 3 | 10 | |
Back |
||
Exercise |
Sets | Reps |
| 3 | 8,6,4 | |
| 3 | 6 | |
| 3 | 10 | |
Wednesday - Chest and Shoulders |
||
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 8,6,6,4 (Increasing Weight) |
| Incline DumbBell Press | 3 | 10 |
| Cable Fly | 3 | 8 |
| Clap Push Up | 3 | Failure |
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Barbell Press | 3 | 8,6,4 |
| Standing Dumbbell Front Raise | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Bent Over Dumbbell Reverse Fly | 3 | 10 |
Friday - Arms |
||
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension (Skullcrusher) | 3 | 10,8,6 |
| Close Grip Bench Press | 3 | 10 |
| Bent Over Dumbbell Kickback | 3 | 8 |
| Tricep Dips | 2 | Failure |
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Preacher Curl | 3 | 8,6,4 |
| EZ Bar Preacher Curl | 3 | 8 |
| Standing Dumbbell Curl | 3 | 10 |
| Standing Dumbbell Hammer Curl | 3 | 10 |
Click to Print This PageReturn from 3-Day Workout Routine to All Bodybuilding Routines
