3 Day Intermediate Workout Routine - Building Lean Muscle Mass

This weight training routine is from John.

Routine Type 3 days on 4 days off
Duration 12 Weeks
Level Advanced
Purpose To Build Muscle Mass
Target For those individuals looking to build lean body mass

I am a beginner/intermediate weight lifter with about 4 years experience. I have gained 23 lbs over the last 3 years training 3 days per week for about 10-12 weeks, then a 7-10 day rest (do nothing).

I am 6' and 176 lbs and 45 years old. I have developed and tested some different routines over the past couple of years and would like to share one of them, that may be timely, with fellow lifters:

HERE'S MY "GET READY FOR THE BEACH" ROUTINE:

Schedule
Monday - Day 1 Workout A - Legs / Abs
Tuesday - Day 2 Rest
Wednesday - Day 3 Workout B - Chest and Back
Thursday - Day 4 Rest
Friday - Day 5 Workout C - Shoulders / Biceps / Triceps
Saturday - Day 6 Rest
Sunday - Day 7 Rest

Workout A - Monday - Legs / Abs

 

Exercise Sets Repetitions Weight
Treadmill - Warm Up     15 Minutes
Squats 1
1
1
1
10
10
8
20
90 LBS
180 LBS
280 LBS
90 LBS
Lunges 1
1
1
1
12
20
20
15

10 - 15 LBS
20 LBS
25 LBS
30 LBS


Lying hamstring extensions super setted with seated leg extensions super setted with seated calf raises. These are done in order with no rest in between. Start with a low weight on each. I use 75 lbs on hamstring, 105 lbs on leg extension and 65 lbs on seated calf raises. I progressively increase the weight about 5-10 pounds on each and do 3 to 4 sets or until exhausted. This is also a good aerobic set of exercises.

Leg Press 1
1
1
1
1
12
12
10
10
Failure
240 LBS
360 LBS
450 LBS
540 LBS
360 LBS
Incline Sit Ups 1
1
1
1
30 (warm up)
40
40
40
No weight for first set.
25 lbs plate held to my chest for the remainder of the sets.
Cardio (optional)     20 - 25 Minutes

Workout B - Wednesday - Chest and Back

 

Exercise Sets Repetitions Weight
Rowing Machine (10 - 15 mins)      
Bench Press (With Spotter on flat bench or no spotter on Smith machine. This routine for is for Smith machine. Weights are not extremely heavy as I have a bad shoulder.) 1
1
1
1
1

12
12
10
6
Failure
70 LBS 90 LBS
180 LBS
230 LBS
90 LBS
Dumbbell Flies 1
1
1
1
1
15
15
12
10
8
15 LBS
20 LBS
30 LBS
40 LBS
45 LBS
Incline Dumbbell Press 1
1
1
1
12
12
10
8
45 LBS
55 LBS
60 LBS
65 LBS
Seated Lat pull downs ( I superset between the wide grip bar and the narrow "V" handle) 1
1
1
1
10
12
10
8
95 LBS
115 LBS
120 LBS
135 LBS
Bent over rows (keep your head up looking straight ahead or else OUCH!) 1
1
1
1
15
12
10
Failure
60 LBS
70 LBS
80 LBS
70 LBS

Dumbbell Rows

 

1
1
1
1
12
10
10
6
45 LBS
60 LBS
65 LBS
75 LBS
Cable cross overs (Light weight and lots of reps) 1
1
1
1
25
30
25
20
25 LBS
30 LBS
35 LBS
20 LBS
Cardio (optional)     20 - 25 mins


Workout C - Friday - Shoulders / Biceps / Triceps

 

Exercise Sets Repetitions Weight
Rowing Machine (10 to 15 mins)      
Bicep - Tricep Superset  
Exercise 1 for superset: Standing barbell curls 1
1
1
1
15
12
10
6
40 LBS
45 LBS
55 LBS
60 LBS
Exercise 2 for superset:
narrow grip bench presses
1
1
1
1
15
12
10
6
70 LBS
80 LBS
90 LBS
100 LBS
Seated Dumbbell Curls 1
1
1
1
12
10
8
6
25 LBS
30 LBS
35 LBS
40 LBS
Tricep superset:
 

Exercise 1 for superset: tricep rope pushdowns or cable pressdowns
1
1
1
1
1
15
12
12
10
10
75 LBS
100 LBS
115 LBS
125 LBS
135 LBS
Exercise 2 for superset: close grip push ups 1
1
1
1
1
15
20
20
15
Failure
Bodyweight for all sets
Shoulder superset 1:  
Exercise 1 for superset: Lateral front raises 1
1
1
1
15
12
10
8
15 LBS
20 LBS
20 LBS
25 LBS
Exercise 2 for superset: Lateral side raises 1
1
1
1
15
12
10
8
15 LBS
20 LBS
20 LBS
25 LBS
Seated Shoulder Press (on Smith Machine if possible) 1
1
1
1
12
12
10
12
50 LBS
70 LBS
90 LBS
70 LBS
Shoulder superset 2:  
Exercise 1 for superset: Dumbbell Shrugs 1
1
1
1
1
15
15
15
15
10
55 LBS
65 LBS
75 LBS
80 LBS
75 LBS
Exercise 2 for superset:
Dumbbell Press
1
1
1
1
1
15
15
15
15
10
20 LBS
25 LBS
35 LBS
40 LBS
45 LBS

Incline Sit Ups

After each set perform 10 reps with 25 lbs dumbbells of standing bicep curl to overhead shoulder press.

1
1
1
1
30
40
40
40
No weight for first set. Hold 25 pound plate for the remainder of the sets.

Rest on Tuesdays and Thursdays.

I take 5g of creatine with 250 ml water during the last 10 minutes of the workout. In the change room I take 2-3 large scoops of Interactive Mammoth 2500 protein powder with 400 ml water, 1/2 before and 1/2 after my shower. I cycle off the creatine during my 7-10 day rest period.

These workouts take about 45 min to 1 hour with high intensity. I use a weight lifting belt for the squats, dead lifts, standing lateral raises, close grip barbell raise, shrugs and 21's. Since I do not have a training partner at the moment, the Smith Machine is my friend. Your poundage's will vary and will increase after the first 20 to 30 days, however keep the sets and rep count the same. Change the order of the workout every 4 weeks: Mondays on Friday, Wednesdays on Monday... etc. To spice the routine up, trim 1/2 of the poundage and double the reps. Do this near the end of the cycle. Bring a towel, you'll need it!

Do this routine for 3 months: April, May and June or May, June and July and you will be cut for the beach. This is also a good routine for the fall, before a cruise. Eat (meat, fruit and veggies), drink lots of water, repeat. Take a good multivitamin. Take 5 grams of glutamine before bedtime.

Treat yourself to pizza or your favourite fast food one meal a week. Take it easy on the brewskys!

That's it.

Regards,

John

Editors Note* Please note that this is an intermediate to advanced routine. It incorporates the use of supersets to boost intensity levels which requires a certain level of "inner body" awareness. This routine is recommended for those of you who have been training consistently for over 6 months.

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