Workout Description
If you are new to strength training, this program may be perfect for you. This workout targets each muscle group and includes compound exercises about once a week. You perform 3-5 exercises at each workout.
Recommendations:
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The key is to master proper form first, rather than trying to lift heavy weights. Once you feel comfortable with this regimen (after about 8-10 weeks), then you can move on to a more challenging regimen (such as a 4-day split).
Workout Schedule
The plan works each muscle group once a week. The abs and lower back can be included after each class by selecting 2 exercises (see abs exercises).
- Monday – Chest and Triceps
- Tuesday – Rest
- Wednesday – Back and Biceps
- Thursday – Rest
- Friday – Legs and Shoulders
- Saturday – Rest
- Sunday – Rest
3-Day Plan for Mass Gain
Warm up for 10 minutes prior to each exercise to ready the body and nervous system. This is an ideal time to develop good habits. Execute exercises with caution, paying attention to form and mind-muscle connection – this will reward you in the long run.
Monday - Chest and Triceps
|
Exercise
|
Sets
|
Reps
|
|---|---|---|
|
Dumbbell Bench Press
|
4
|
12,10,10,10
|
|
Incline Bench Press
|
2
|
10
|
|
Tricep Dip
|
3
|
Failure
|
|
Lying Tricep Extension
|
3
|
10
|
Note
- For incline barbell presses, set the angle at about 30 degrees.
- When doing push-ups on the bars, lean slightly forward to engage the lower chest. If it’s hard, use a counterweighted exercise machine.
- For the French press, use a small weight and follow the correct trajectory.
Wednesday - Back and Biceps
|
Exercise
|
Sets
|
Reps
|
|---|---|---|
|
Wide Grip Pull Up
|
4
|
10
|
|
Seated Row
|
3
|
12
|
|
One Arm Dumbbell Row
|
3
|
10
|
|
Standing Barbell Curl
|
3
|
8-10
|
Note
- Focus on form.
- Use lat pull downs if you can not do pull ups.
- Can use EZ bar for barbell curls.
Friday - Legs and Shoulders
|
Exercise
|
Sets
|
Reps
|
|---|---|---|
|
45 Degree Leg Press
|
4
|
12.10.10.10
|
|
Leg Extension
|
3
|
12
|
|
Leg Curl
|
3
|
12
|
|
Military Press
|
4
|
8-10
|
|
Dumbbell Lateral Raise
|
3
|
10
|
Note
- 45 deg leg press, start with 75% of your max and add weight on each set.
- Lateral raises – focus on form using light weights
Conclusion
Give yourself time to learn each exercise. This plan helps you build strength through basic lifts, steady progress, and enough rest. After completing about 8–10 weeks, you can move on to a more advanced routine.
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