Muscle Building Workouts

3 Month Muscle Building Workout

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3 Month Muscle Building Workout

  • Workout For: Late Beginners to Intermediate Bodybuilders
  • Workout Schedule: 4 days per week, Monday, Tuesday, Thursday and Friday
  • Primary Workout Goal: Muscle Building
  • Secondary Workout Goal: Strength Building
  • Workout Duration: 3 Months to 1 Year
  • Workout Expectations: Late beginners that push themselves can expect to gain about 1 pounds of muscle per month during the first 3 months on this workout.
  • Workout Rest: Rest no more then 2 minutes between sets. For taxing lifts such as deadlift and squats, you may rest as long as 3 to 5 minutes in between sets.

3 Month Muscle Building Workout

3 Month Muscle Building Workout Notes

This muscle building workout is for late beginners to intermediate bodybuilders who wish to add muscle mass and also add strength, and need a new or different training approach.

When starting the program, use your best guess at how much weight will be appropriate for each set. Make adjustments as necessary. 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.

3 Month Muscle Building Workout Training Split

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – OFF
  • Thursday – Shoulders, Traps and Forearms
  • Friday – Quads, Hamstrings and Calves
  • Saturday – OFF
  • Sunday – OFF

Chest and Triceps Workout

  • Bench Press – 3 sets of 6-10 reps
  • Incline Bench Press – 3 sets of 6-10 reps
  • Weighted Dips – 3 sets of 6-10 reps
  • Dumbbell Flyes – 2 sets of 8 to 15 reps
  • Dumbbell Pullovers – 2 sets of 6 to 12 reps
  • Standing Tricep Cable Pushdowns – 4 sets of 6 to 12 reps
  • Seated Two Arm Dumbbell Extension – 3 sets of 6 to 10 reps

Back and Biceps Workout

  • Deadlifts – 4 sets of 5 to 10 reps
  • Pull ups/Weighted Pull Ups – 3 sets of 6 to 15 reps
  • Dumbbell Rows – 3 sets of 6 to 15 reps
  • Seated Cable Rows – 3 sets of 6 to 12 reps
  • Barbell Curls – 4 sets of 6 to 12 reps
  • Concentration Curls – 3 sets of  8 to 15 reps

Shoulders, Traps and Forearms Workout

  • Military Press – 4 sets of 6 to 12 reps
  • Seated Arnold Press – 3 sets of 6 to 12 reps
  • Power Side Laterals – 3 sets of 8 to 15 reps
  • Reverse laterals – 3 sets of 8 to 15 reps
  • Power Shrugs – 3 sets of 5 to 10 reps
  • Wrist  Curl Over Bench – 2 sets of 10 to 20 reps
  • Static Barbell Hold – 2 sets for maximum time

Quads, Hamstrings and Calves

  • Squats – 4 sets of 6 to 15 reps
  • Leg Extensions – 3 sets of 8 to 20 reps
  • Leg Curls – 3 sets of 8 to 15 reps
  • Romanian Deadlifts – 3 sets of 6 to 12 reps
  • Seated or Standing Calf Raises – 4 sets of 6 to 20 reps
Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
7 Comments
  • evikas Sep 4,2015 at 1:28 pm

    my workout shedule manday cheast triceps tuesday back bye wednesday shoulder traps lower abs Thursday again lower chest triceps Friday lower back and bye saturday legs caves and abs daily after workout 15 min cardio and my supplement is whey protein pre workout creatine glutamine fish oil multivitamin vitamin c ammino but no results please help any buddy

  • evikas Sep 4,2015 at 1:20 pm

    I have muscle mass gain but my muscle is not gain I have already try ammino pre workout whey protein multivitamin tribula fish oil vitamin c and e perfect diet plan gultamin creatine all of supplement this but no results please help my age 28 I am intermediate weight 66 kg hight 5.6 cheast 38 bye 14 body fat 14 percent

  • Krishna Ahire Oct 17,2014 at 5:13 am

    Where the Abs workout in this program????

  • himanshu Sep 27,2014 at 12:39 pm

    i am very skinny my weight is very minimun please give me information for which supplement i use

  • Kunal May 15,2014 at 3:07 am

    What should be the pattern of weight we’ll lift during this workout….? like 10 KG of 20 KG

  • kasim Dec 20,2013 at 5:48 am

    Hii, Somebody help me to gain muscles.My age is 17 from india. i am very weak. 5.1 height 43 weight..
    please… which food , suppliment, medicins i take ?? reply me please…

  • anjan mondal Sep 22,2013 at 4:38 am

    b

    for

    best.

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