3 Month Muscle Building Workout

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

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Steve Shaw

Steve Shaw | Writer

Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

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1 year ago

I like this and I’m sure it will help me for my build up in my competition preparing. I love this scheduled. Thank you so much for help and I wish for more information for me pls….

7 months ago

What about the food to eat, Steve?
What do you recommend?

Daniel Louwrens BSc PT
6 months ago
Reply to  One

More than willing to help you with that my friend! https://muscleandbrawn.com/coaching/

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