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Beginner Muscle Gain (3 Days / Week)
Bulking
Beginner
Machine strength
Plan Details
The Beginner Muscle Gain (3 Days / Week) routine by Grinard is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Simple 3-day routine to gain muscle mass and lower body fat CARDIO - Treadmill + Elliptical / Bicycle / Rowing Day 1 - LEGS + SHOULDERS Day 2 - BACK + BICEPS Day 3 - CHEST + TRICEPS HOME - Squats + Abs + Push-ups Some 3 sets of (heavier) weight reps are done with 12 / 10 / 8 reps. Weight is increased as reps decrease.
Routine detail
Mon
LEGS + SHOULDERS
Est. 82 min
12 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Kettlebell Military Press
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Plank
3 Sets
Standing Scarecrow
3 Sets x 12 Reps
Wed
BACK + BICEPS
Est. 71 min
10 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Sat
CHEST + TRICEPS
Est. 64 min
9 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
