Muscle Building Plan (3-Day)
Bulking
Beginner
Barbell
Plan Details
The Muscle Building Plan (3-Day) routine by kiananker is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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! Michael Wood, CSCS JeFit Team
Routine detail
Day 1
Workout 1: Chest/Shoulders/Tricep
Est. 240 min
14 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Push Press
4 Sets x 10,8,8,8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Crunch
2 Sets x 50 Reps
Weight Plate Rotation
2 Sets x 50 Reps
Treadmill Running
3 Sets
Day 3
Workout 3: Legs/Core
Est. 240 min
14 exercises
Barbell Squat
4 Sets x 12,10,8,8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat to Upright Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Treadmill Running
3 Sets
