3 Day Workout to Build Muscle
When your objective is to gain muscle you need to consider recuperation and the correct movements. If you are eating correctly and training hard for only 45 minutes three times a week you will grow muscle. Whether you are a beginner or you have been training for years switching to a three day a week routine for 6 weeks might be the trick you have been missing to gain that extra muscle.
You need to be specific and disciplined if you want this program to work for you. Resting only 90 seconds between sets will ensure that you reach the required intensity to get long term results. Your heavier lifts like squats and bench-press you should rest a bit longer like 2 or even 3 minutes to reach complete recovery.
It goes without saying that the three days you are training for the week are not consecutive days, otherwise you will be losing the purpose of training three times a week. The muscle needs only 48 hours to fully recuperate when it is trained correctly using good form.
Here is the list of movements you should do on the first day followed by the workout 2 which you would do the second time you train that week. You then always alternate from workout 1 to workout 2. Good form and reaching the point of complete failure on every set is required. This means that a training partner is required.
Sports science tells us that after training for more than 45 minutes your cortisol levels increase dramatically. This means that you will no longer be getting any benefit from training more than 45 minutes. The objective is to train to failure without sacrificing too much rest time so that you can complete the whole routine in 45 minutes.
D/B shoulder press 3 X 10 reps
Front barbell squat 4 X 8 reps
Romanian deadlift 2 X 10 reps
Pull-ups 3 sets to failure
Incline bench-press 3 X 10 reps
D/B rowing (single arm) 5 X 5 reps
D/B hammer curls 3 X 10 reps
Farmers walk with D/B 1 set to failure
1 set of 8-10 reps
Squats 1 X 8 to 10 reps
Leg Extensions 1 X 8-10 reps
Lying Leg Curls 1 X 8-10 reps
Bent-Arm D/B Pullover 1 X 8-10 reps
Seated B/B Military Press 1 X 8-10 reps
Seated Cable Rows 1 X 8-10 reps
Barbell Bench Press 1 X 8-10 reps
Barbell Curl 1 X 8-10 reps
Seated Triceps Press 1 X 8-10 reps
Pull-ups 1 X 8-10 reps
Bench Dips 1 X 8-10 reps
Standing Calf Raises 1 X 8-12 reps
Crunches 1 X 10-15 reps