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.

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

One Day Muscle Mass Menu

Muscle Group
Exercise
Sets / Reps
Chest
1 x 10 reps
1 x 8 reps
1 x 6 reps
 
1 x 10 reps
1 x 8 reps
1 x 6 reps
 
1 x 10 reps
1 x 8 reps
1 x 6 reps
Back
3 x 10 reps
 
1 x 10 reps
1 x 8 reps
1 x 6 reps
 
1 x 12 reps
1 x 10 reps
 
1 x 12 reps
1 x 10 reps
1 x 8 reps
Abs
3 x 15 reps
 
3 x 12 reps

Tuesday - Cardio

Treadmill: 20 - 30 minutes

Day 3 Wednesday - Legs

Muscle Group
Exercise
Sets And Reps
Quadriceps
1 x 15 reps
1 x 12 reps
1 x 10 reps
 
1 x 15 reps warm up 
1 x 10 reps
1 x 8 reps
1 x 6 reps
 
1 x 12 reps
1 x 10 reps
1 x 8 reps
Hamstrings
1 x 12 reps
1 x 10 reps
1 x 8 reps
 
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
1 x 12 reps
1 x 10 reps
1 x 8 reps
 
1 x 15 reps
1 x 12 reps
1 x 10 reps
 
1 x 15 reps
1 x 12 reps
Triceps
1 x 12 reps
1 x 10 reps
1 x 8 reps
 
1 x 12 reps
1 x 10 reps 
1 x 8 reps
Biceps
1 x 12 reps
1 x 10 reps 
1 x 8 reps
 
1 x 12 reps
1 x 10 reps 
1 x 8 reps
Abs
3 x 15 reps
 
3 x 12 reps

Rest on Saturday and Sunday.

Routine submitted by Rob.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.