1 Day On 2 Day Off Full Body Workout Routine for Muscle Mass

The following routine was submitted by Jake.

This routine is a full body workout performed 3 times per week.

Routine Type 1 Day On 2 Days Off Full Body Workout
Duration Ongoing
Level Intermediate
Purpose Build Strength
Target This routine will work for underweight individuals looking to add size or hard gainers

Workout Schedule:

Monday Workout A - Full Body
Tuesday
Rest
Wednesday
Rest
Thursday
Workout A - Full Body
Friday Rest
Saturday
Rest
Sunday Workout A - Full Body

The Workout

Monday - Thursday - Saturday
Muscle Group Exercise Sets And Reps
Chest Bench Press 1 x 10 reps warm up 40% of max
1 x 8 reps 60% of max
1 x 6 reps 70% of max
1 x 3 reps 80% of max
1 x 3 reps 80% of max
Biceps Barbell Curls 1 x 10 reps warm up 40% of max
1 x 10 reps 60% of max
1 x 8 reps 70% of max
1 x 4 reps 80% of max
Shoulders Dumbbell Press 1 x 10 reps warm up 20% of max
1 x 15 reps 40% of max
1 x 8 reps 60% of max
1 x 4 reps 80% of max
Quadriceps Squats 1 x 10 reps warm up 40% of max
1 x 10 reps 50% of max
1 x 8 reps 70% of max
1 x 4 reps 80% of max
Abs Crunches 1 x 25 reps
Abs Incline Sit Ups 1 x 20 reps
Notes

If you find two days rest is too much try resting 1 day instead. Also try and do cardio work on your days off.

- Workout submitted by Jake

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