3 Day Beginner Muscle Building Workout
Workout For: Beginners
Workout Schedule: 3 days per week, Monday, Wednesday and Friday
Primary Workout Goal: Muscle Building
Secondary Workout Goal: Strength Building
Workout Duration: 6 Months to 1 Year
Workout Expectations: Natural beginners that push themselves can expect to gain at least 5 pounds of muscle during the first 6 months on this workout.
Workout Rest: Rest no more then 2 minutes between sets. As squats become more challenging you may need to rest up to 5 minutes between squat sets.
3 Day Beginner Muscle Building Workout Notes
This muscle building workout is for rank beginners who wish to add muscle mass and also add strength. The first several weeks will be a break-in period, during which time you will practice exercise form using lighter weight.
After the 2 to 4 week break-in period, you will start to push yourself. Make it a goal to try for more reps on every set of every workout. This is called progression of weight. When you can perform the top number of reps listed for an exercise set, add weight the next time you perform this exercise.
The fastest way to gain muscle and strength is by:
Never waste a set. Always push yourself for more reps and more weight.
Eat big! To gain muscle mass you must eat more then it takes to maintain your weight.
Failure to adhere to either of the 2 points listed above will result in a limiting of progress.
Squats – 3 sets x 10 reps
Bench Press – 3 sets x 10 reps
Barbell Rows – 3 sets x 10 reps
Standing Dumbbell Curls – 3 sets x 10 reps
Sit Ups – 3 Sets x 15 reps
Romanian Deadlifts – 3 sets x 10 reps
Seated Overhead Barbell Press – 3 sets x 10 reps
Dumbbell Shrugs – 3 sets x 10 reps
Seated or Standing Calf Raises – 3 x 10 reps
Hanging Leg Raises – 3 sets x 15 reps
Squats – 3 Sets x 10 reps
Close Grip Bench Press – 3 sets x 10 reps
Pull Ups or Lat Pull Downs – 3 sets x 10 reps
Standing Barbell Curls – 3 sets x 10 reps
Crunches – 3 sets x 15 reps