Workout Plans

[Workout Plan][grids]

Women's Workout Routine

[Women's Workout Routine][bsummary]

3 Day Beginner Full Body Workout Routine for Mass

3 day beginner full body workout routine for mass

  This routine was designed for bodybuilding beginners who want to gain muscle and mass. This workout routine consists of chest, triceps, back, biceps, forearms, shoulders, legs and abs for 8  to 12 weeks.

  If you are a beginner do not follow workout plans for advanced bodybuilders. The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount of muscle mass while keeping fat gain at minimum and also to increase your strength. As you all know strength is basic foundation of all workout plans. This beginner workout plan is designed to hit your muscles hard three times per week and then allow enough time to promote muscle growth.

Related;





  Lift maximum for the the big four, squat, deadlift, bench press, and shoulder press are the best strength building  exercises. The pullup and barbell row are great moves too. Along with increased strength, you will see an increase in muscle mass as well, provided you are eating enough calories to support this muscle growth. For increased muscle mass,  that is in bulking, you should eat on average 10% more calories than your body burns, which is equally anabolic as eating 20 or 30% more.


3 day beginner full body workout routine for mass


Training Level: Beginner

Training Days: 3 Days

Routine Duration: 2 to 3 months

Warm up:  5min warm up before you begin your workout

Rest: 60 or 90 sec between sets

Protein Intake: 1g of protein per pound of  body weight ( Example: 200 pound= 200 gm protein)

Calorie Intake: 20 or 30% more

Fat Intake: 0.5 gram per pound of body weight

Sleep: 8 hrs




Daily Workout Schedule:

  • Day 1 ( Monday): Chest and Triceps
  • Day 2 (Tuesday): Rest Day
  • Day 3 (Wednesday): Back and Biceps
  • Day 4 (Thursday): Rest Day
  • Day 5 (Friday): Legs and Shoulders
  • Day 6(Saturday): Rest Day
  • Day 7(Sunday) : Rest Day


 Workout Plan:


3 Day Beginner Full Body Workout Routine for Mass

Share this Infographic On Your Site:




Workout Schedule:


1.  Monday: Chest and Triceps


Exercise
Sets
Reps
Barbell Bench Press ( Lift maximum with proper form)
4
8,8,8,6 Rest: 90 sec
Barbell Incline Bench Press
3
12,10,8 Rest: 90 sec
Incline Dumbbell Bench Press
3
10,10,10 Rest: 90 sec
Dumbbell Bench Press
3
10,10,10 Rest: 90 sec
Skull Crushers ( Lift maximum with proper form)
4
8,8,8,6 Rest: 60 sec
Cable Triceps Pushdown
3
12,10,8 Rest: 60 sec
Dumbbell Standing Triceps Extension
3
15,15,15 Rest: 90 sec

2.  Tuesday: Rest Day

3.  Wednesday: Back and Biceps

Exercise
Sets
Reps
Wide Grip Pull Up
3
10,10,10 Rest: 60 sec
Barbell Row ( Lift maximum with proper form)
4
8,8,8,6 Rest: 90 sec
 Wide Grip Lat Pull Down
3
10,10,10 Rest: 90 sec
One Arm Dumbbell Row
3
10,10,10 Rest: 90 sec
Deadlift ( Lift maximum with proper form)
4
8,8,8,6 Rest: 60 sec
Barbell Curl ( Lift maximum with proper form)
4
8,8,8,6 Rest: 60 sec
Dumbbell Bicep Curl
3
15,15,15 Rest: 60 sec
 Barbell Preacher Curl
3
15,15,15 Rest: 60 sec

4.  Thursday: Rest Day

5.  Friday: Legs and Shoulders

Exercise
Sets
Reps
Squat ( Lift maximum with proper form)
4
8,8,8,6 Rest: 90 sec
Leg Extension
3
10,10,10 Rest: 90 Sec
 Lying Leg Curls
3
10,10,10 Rest: 90 sec
Leg Press ( Lift maximum with proper form)
3
10,10,10 Rest: 90 sec
Barbell Military Press ( Lift maximum with proper form)
4
8,8,8,6 Rest: 60 sec
Dumbbell Arnold Press
3
12,12,12 Rest: 60 sec
Dumbbell Lateral Rise
(Minimum Weight)
3
15,15,15 Rest: 60 sec
 Dumbbell Shoulder Shrug ( Lift maximum with proper form)
3
15,15,15 Rest: 60 sec

6.  Saturday:  Rest Day

7.  Sunday: Rest Day

Abs (any day)

Any 2

Exercise
Sets
Reps
Hanging Knee Raises
4
15,15,15 Rest: 60 sec
Leg Raise
4
20,20,20 Rest:60 sec
Crunches
4
30,30,30 Rest:60 sec
Plank
3
Rest: 60 sec
Decline Crunch
4
25,25,25 Rest: 60 sec

Tip:  you can do cardio in any of the rest days if you feel it is needed.

Someone who is new to lifting would benefit from this 3 day beginner full body workout plan. Intermediate, advanced and  more advanced bodybuilders would not benefit from this 3 day workout plan.

Good Luck! Keep in touch and update your progress in the comment box. If you have any doubts or questions about this 3 day beginner full body workout routine for mass please comment below, we are here to help you.

No comments: