How to get most of this muscle building workout program?
Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.
How the program works?
– This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total
– In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.
– In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.
– Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.
– In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.
– This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.
– Train with heavy weights, using fewer reps (6 – 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 – 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.
– Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.
– You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:
Workout plan to build muscle
WORKOUT 1 – Legs,Abs
Leg Extensions 2 x 20 (Pre-exhaust sets)
Squats 4 x 6-10 (Last set to failure)
Leg Presses 3 x 8-10
Hack Squats 2 x 10 (Burning sets)
Straight-leg Deadlifts 3 x 10-12
Leg curls 2 x 12
Seated Calf Raises 3 x 15-20 (30-60s rest)
Standing Calf Raises 2 x 20
High Pulley Cable Crunch 3 x 15-20 (30-60s rest)
Hanging Leg-Raises 3 x 15
WORKOUT 2 – Chest,Shoulders,Triceps
Incline Bench Press 4 x 6-10 (Last set to the failure)
Flat Dumbbell Press 3 x 8-10
Cable Crossover Flys 3 x 10-12
Military Dumbbell raises 3 x 8-10 (Last set to the failure)
Dumbbell side laterals 3 x 10-12 (Burning sets)
Barbell Shrugs 2 x 12-15
Lying triceps extensions 3 x 8-10
Triceps Pushdowns 3 x 10
One Arm Dumbbell Extensions 2 x 10-12
WORKOUT 3 – Back, Rear Delts, Biceps
Deadlifts 3 x 6-10
Barbell Rows 3 x 8-10
Pulldowns 3 x 10
Seated Cable Rows 2 x 10
Bent Over Dumbbell Raises 2 x 10-12
Barbell Curls 3 x 8-10
Alternate Dumbbell Curls 3 x 10
Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)
Hammer Curls 2 x 10-12
These examples are for intermediate and advanced trainers. If it’s too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!
Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!
Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group