Muscle Building Workouts

3 Day Beginner Muscle Gaining Workout

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3 Day Beginner Muscle Gaining Workout

–Bench Press 3 x 6-10
–Squat 1 x 20 or Leg Press 3 x 10 to 20
–Barbell Rows 3 x 6-10
–One Arm Side Laterals 2 x 8-15
–Calf Raises 2 x 10-20
–DB Curls or Pinwheel Curls 2 x 6-12

–Deadlift 3×5 (Reg Park Style…working up to 1 heavy set)
–Seated Overhead Press 3 x 6-10
–Romanian Deadlifts 3 x 6-10
–Barbell Shrugs 2 x 6-15
–Closegrip Bench Press 3 x 6-10
–Side Bends 2 x 6-12

–DB Bench Press 3 x 6-10
–Squat 3 x 6-10
–Pullups or Lat Pull Down 3 x 6-10
–Rear Laterals 2 x 8-15
–Calf Raises 2 x 10-20
–Barbell Curls 2 x 6-12

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • Mark Feb 6,2012 at 6:31 pm

    What would you recommend as a next step after progress begins to slow down on this? I’m doing something similar but I’m stalling… Do you switch up the exercises? Perhaps do fewer of them and concentrate on strength? Upper/lower split? So confused as to where to go from here.

  • […] 3 Day Beginner Muscle Gaining Workout […]

  • Mick Madden Jun 23,2010 at 2:43 pm

    Hi John,

    You could stick with the beginner routine for at least 8 to 12 weeks, or longer is you are seeing results.

    What is your primary goal? Gaining muscle, losing fat? Or both?

  • john pisapia Jun 23,2010 at 12:49 pm

    hey john here, im 35 in the us army and got that belly that wont go many weeks do i do the beginner workout.then what? do i look for another workout routine…

  • Russell Jun 16,2010 at 4:03 pm

    Should I do the overhead press in the front or to the back?

  • Mick Madden Jun 1,2010 at 2:42 pm

    I like the deadlift and RDL combo in the same workout because it only hammers you lower back once a week. I trained for many years with them on different days, so that is definitely an option. But I am finding that hitting RDLs after deadlifts is a great transition.

  • William Stonich May 31,2010 at 6:22 pm

    That looks good but it seems doing doing deadlifts and the Romanian d.L in the sameworkout might “ouch” a little bit,most importantly you’re the pro and i’m the amatuer so I just might see how it works one day

  • Mick Madden May 31,2010 at 6:10 pm

    Clean and press is a great lift. I generally don’t recommend having beginners play around with Olympic lifts and variations until they have reasonable form with deadlift and squat, but that’s a personal thing 🙂

  • tommy coates May 31,2010 at 8:12 am

    How about clean and press other wise o k.

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