Muscle Building Plan (3-Days)

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day beginner muscle building plan includes a full body workout over the course of a week of training. An experienced weight lifter may have trouble adding muscle using this program but not a novice.

The idea behind the program is to maintain a high energy level when doing each training session during the week. If adequate stress is placed on the muscle and proper nutrition and recovery is followed, gains will be made.

Training Format

Day 1: Chest/Shoulders/Triceps (60-minutes)

Day 2: Back/Bicep (41-minutes)

Day 3: Legs/Core (41-minutes)

Nutrition

You need to eat plenty of calories in order to build muscle. Some individuals may have to eat 5-6x/day. Taking in 25-35 grams/protein with each meal may also be needed. Try a whey protein shake post workout too. Remember, you need a surplus of calories each day to offset all the calories you’re expending through daily activity and working out. It’s hard work to build muscle but you can do it.

Recovery

Take a day off following each training session. Make sure you also get 8-9 hours of uninterrupted sleep each night. You grow when you’re not training! Train hard rest hard!

Stay Strong Together!

MICHAEL WOOD, CSCS
JeFit Team

Day 1
Day 2
Day 3

Workout 1: Chest/Shoulders/Tricep 6 exercises, 59 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 90s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 90s
Barbell Push Press	4x10,8,8,8 reps	rest: 75s
Dumbbell Lateral Raise	4x8 reps	rest: 75s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
Bench Dip	4x10,12,15,15 reps	rest: 60s

Workout 2: Back/Bicep 4 exercises, 39 mins

Barbell Bent-Over Row	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Barbell Curl	4x12,10,8,8 reps	rest: 60s
Dumbbell Incline Curl	4x12,10,8,8 reps	rest: 60s

Workout 3: Legs/Core 5 exercises, 45 mins

Barbell Deadlift	4x8,8,6,6 reps	rest: 90s
Barbell Squat	4x12,10,8,8 reps	rest: 90s
Dumbbell Lunge	2x8 reps	rest: 60s
Weighted Crunch	4x15 reps	rest: 60s
Weight Plate Russian Twist	4x12 reps	rest: 60s