3-Day Workout Routine for Muscle Building
Description:
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 check out our protein and creatine supplements!
| Monday - Legs and Back | ||
|---|---|---|
| Leg Exercise | Sets | Reps |
| Squats | 4 | 12, 10, 8, 6 |
| Deadlift | 3 | 6 |
| Barbell Step Ups | 3 | 10 |
| Back Exercise | Sets | Reps |
| Chin Up Weighted | 3 | 8, 6, 4 |
| Seated Row (Neutral Grip) | 3 | 6 |
| Lat Pull-Down (Pronated) | 3 | 10 |
| Wednesday - Chest and Shoulders | ||
|---|---|---|
| Chest Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 8, 6, 6, 4 |
| Incline DumbBell Press | 3 | 10 |
| Cable Fly | 3 | 8 |
| Clap Push Up | 3 | Failure |
| Shoulder 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 | ||
|---|---|---|
| Tricep 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 |
| Bicep 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 |
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