3 Day Workout Routine for Building Muscle Strength and Mass

Hi -Here is a good three day workout routine that will build strength and mass.



Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.


Routine Type 3 day a week workout routine with the weekends off
Duration Ongoing
Level Building strength and muscle mass
Purpose Fat Burning / Muscle Tone
Target All individuals interested in training 3 days a week with the weekends off

Workout Schedule:

Monday Chest / Back / Abs
Tuesday
Cardio
Wednesday
Legs
Thursday
Cardio
Friday Shoulders / Arms / Abs
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest / Back / Abs
Muscle Group Exercise Sets / Reps
Chest Incline Bench Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
  Dumbbell Bench Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
  Flys 1 x 10 reps
1 x 8 reps
1 x 6 reps
Back Chin Ups 3 x 10 reps
  Cable Rows 1 x 10 reps
1 x 8 reps
1 x 6 reps
  Lat Pulldown 1 x 12 reps
1 x 10 reps
  Shrugs 1 x 12 reps
1 x 10 reps
1 x 8 reps
Abs Knee Ups 3 x 15 reps
  Roman Chair Sit Ups 3 x 12 reps
Tuesday - Cardio
Treadmill: 20 - 30 minutes
Day 3 Wednesday - Legs
Muscle Group Exercise Sets And Reps
Quadriceps Leg extenstions 1 x 15 reps
1 x 12 reps
1 x 10 reps
  Squat 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
  Leg press 1 x 12 reps
1 x 10 reps
1 x 8 reps
Hamstrings Stiff Leg Deadlift 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Leg Curls 1 x 15 reps
1 x 12 reps
1 x 10 reps
Thursday - Cardio
Treadmill: 20 - 30 minutes
Day 5 Friday - Shoulders / Arms / Abs
Muscle Group Exercise Sets / Reps
Shoulders Dumbbell Press 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Side Laterals 1 x 15 reps
1 x 12 reps
1 x 10 reps
  Front Raises 1 x 15 reps
1 x 12 reps
Triceps Cable Pushdowns 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Triceps Extensions 1 x 12 reps
1 x 10 reps
1 x 8 reps
Biceps Incline Curls 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Preacher Curls 1 x 12 reps
1 x 10 reps
1 x 8 reps
Abs Knee Ups 3 x 15 reps
  Roman Chair Sit Ups 3 x 12 reps

Rest on Saturday and Sunday.

Routine submitted by Rob.


Advanced 12 Week Muscle Building Protocol Using The "Compound Cluster Cycles™ Method"

  • The 12 week workout module outlining each Anabolic Again workout in exact detail.
  • Every set, rep and weight you need to use to make The Anabolic Again Protocol a complete muscle building success is listed
  • Anabolic Again Nutrition - Do you want the final answer to how much you need to eat to build muscle?

Click here to find out more.


Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > General Routines > Split Workout Routines