Muscle Building Workouts

3 Day Beginner Muscle Building Workout


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

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:

  1. Never waste a set. Always push yourself for more reps and more weight.
  2. 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.

Monday Workout

  • 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

Wednesday Workout

  • 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

Friday Workout

  • 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
Mick Madden
Mick Madden is the primary content manager for Muscle and Brawn. Questions? Please visit the forum.
  • […] 3 Day Beginner Muscle Building Workout […]

  • Mr. Guinea Pig Jun 22,2010 at 9:35 am

    Yea but somehow, I don’t think it helps if the bar does more crushing than I can do lifting – at least not without sacrificing form.

    • Tom Jun 22,2010 at 12:24 pm

      A 45 pound bar?

  • Mick Madden Jun 20,2010 at 1:39 pm

    Guinea Pig…Bench pressing is essential. Stick with barbell presses.

  • Mr. Guinea Pig Jun 20,2010 at 7:49 am

    Umm… I’m a beginner and I can tell you that I can barely bench press with no weights on the bar. May I suggest dumbbell chest presses for true beginners? With the dumbbells, you can use less weight to get started and build up your strength to use an actual barbell.

  • Building mass Jun 16,2010 at 11:42 pm

    Great article :) The last rep is the one which determines the outcome of the workout session, right?

    And I agree that one has to “eat big” in order to “get big”, muscle building requires energy.

    • Mick Madden Jun 17,2010 at 11:45 am

      Research indicates the last rep is the one that matters most.

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