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
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
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
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
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
1 x 25 reps
Abs
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

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.