3 Day Beginner Workout Routine for Mass

3 Day Beginner Workout Routine - workout program for beginners

This workout routine was designed for bodybuilding beginners who want to gain muscle and mass. The 3 day workout routine for beginners consists of chest, triceps, back, biceps, forearms, shoulders, legs and abs training. Duration of the workout program is 8 - 12 weeks.

If you are a beginner with no weight lifting experience 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 the basic foundation of all workout plans. By following our 3 day workout plan for beginners you will be able to train three times per week. You will also have enough rest time to promote muscle growth.

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Lift maximum for the big four, squat, deadlift, bench press, and shoulder press are the best strength building exercises. The pull-ups 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, 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: Bodybuilding beginners with no experience

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

3 Day Beginner Workout Plan:


Workout frequency: Once per week



3 Day Beginner Full Body Workout Routine for Mass


Note: Since you are new to weight lifting in the beginning you will gain muscles at a fast rate. So a low frequency workout is enough to promote the muscle growth for the first three to four months. Also your joints and muscles need more rest time to build the necessary strength to perform core lifts. As your muscles will get adapted to resistance training this initial accelerated growth will stop. So after 3 months switch to a high frequency low impact workout.

Monday: Chest and Triceps

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


Tuesday: Rest Day

Wednesday: Back and Biceps

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


Thursday: Rest Day

Friday: Legs and Shoulders


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


Saturday: Rest Day

Sunday: Rest Day


Abs (any day)


Any 2

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

Note: 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 the 3 day beginner full body workout plan. Intermediate, advanced and more advanced bodybuilders would not benefit from this 3 day workout plan.

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3 Day Workout Routine for Beginners PDF


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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 feel free to below, we are here to help you.

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