Are you a beginner looking to build muscle mass fast? If so, this 3 day workout routine is perfect for you! While there are many options and splits you can use, this specific routine is designed with beginners in mind. It consists of three whole body workouts that will help you build strength and muscle consistently.

Now, you may be wondering, why is a whole body workout the best option for beginners? The answer is simple – it allows you to hit every muscle group every session, which means more growth and optimal muscle building. This routine also focuses on compound exercises, such as deadlifts, bench presses, and pull-downs, which are the best exercises for muscle mass gains. Using these exercises along with proper form and progression will ensure that you are building muscle fast!

Here is a sample schedule for the 3 day beginner workout routine:

Monday:

• Squats: 3 sets x 8-10 reps
• Bench Presses: 3 sets x 8-10 reps
• Deadlifts: 3 sets x 8-10 reps
• Overhead Presses: 3 sets x 8-10 reps
• Pull-downs: 3 sets x 8-10 reps
• Core exercises: 3 sets x 10-12 reps

Wednesday:

• Squats: 3 sets x 8-10 reps
• Dumbbell Lunges: 3 sets x 8-10 reps
• Barbell Rows: 3 sets x 8-10 reps
• Bench Presses: 3 sets x 8-10 reps
• Shoulder Presses: 3 sets x 8-10 reps
• Core exercises: 3 sets x 10-12 reps

Friday:

• Deadlifts: 3 sets x 8-10 reps
• Squats: 3 sets x 8-10 reps
• Bench Presses: 3 sets x 8-10 reps
• Pull-downs: 3 sets x 8-10 reps
• Shoulder Presses: 3 sets x 8-10 reps
• Core exercises: 3 sets x 10-12 reps

Remember, consistency is key when it comes to gaining muscle mass. Make sure to rest for at least 60 seconds between sets to allow your muscles enough time to recover. Also, don’t forget to download our FAQ and diet plans to help you with your muscle building journey. If you ever have any specific questions or need any clarifications, feel free to ask. Now, are you ready to start your journey to building muscle mass and strength? Get started with this 3 day beginner workout routine and see the fastest results you’ve ever seen!

Workout Schedule

When it comes to building muscle mass, having a well-structured workout schedule is crucial. Here is a sample 3-day workout routine that will help you achieve your goals:

Day 1: Monday (Chest and Triceps)

• Bench Presses: 3 sets of 8-12 reps
• Tricep Dips: 3 sets of 8-12 reps
• Dumbbell Flyes: 3 sets of 8-12 reps
• Skull Crushers: 3 sets of 8-12 reps
• Rest: 60 seconds between sets

Day 2: Wednesday (Back and Biceps)

• Deadlifts: 3 sets of 8-12 reps
• Barbell Rows: 3 sets of 8-12 reps
• Lat Pulldowns: 3 sets of 8-12 reps
• Bicep Curls: 3 sets of 8-12 reps
• Rest: 60 seconds between sets

Day 3: Friday (Legs and Shoulders)

• Squats: 3 sets of 8-12 reps
• Leg Presses: 3 sets of 8-12 reps
• Shoulder Presses: 3 sets of 8-12 reps
• Side Lateral Raises: 3 sets of 8-12 reps
• Rest: 60 seconds between sets

Remember, consistency is key. You should aim to do these workouts every Monday, Wednesday, and Friday. Each exercise should be performed with proper form and a weight that is challenging but allows you to complete the desired number of reps.

Additionally, on the days in between your weightlifting workouts, it’s important to do some form of cardio exercise to promote cardiovascular health and aid in recovery. This could be anything from a brisk walk to a short jog. Just make sure to switch it up and keep things interesting!

Rest days are just as important as workout days. Your muscles need time to recover and grow. Make sure to get adequate rest (7-8 hours of sleep per night) and nourish your body with a diet high in protein to support muscle growth.

If you’re new to weightlifting or have any questions about the workout program, it’s always a good idea to consult with a fitness professional or personal trainer. They can help guide you and ensure you’re on the right track.

Essential Exercises for Muscle Growth

When it comes to building muscle, there are a few key exercises that are essential for your workout routine. These exercises target different muscle groups and ensure that you are getting a comprehensive workout. Whether you are a beginner, intermediate, or advanced, these exercises will help you build muscle mass effectively.

• Bench Press: The bench press is one of the most common and effective exercises for building chest muscles. It targets the pectoral muscles and also works the triceps and shoulders. Start with a light weight and gradually increase the weight as you get stronger. Focus on good form and perform 3 sets of 8-12 reps.
• Squat: The squat is a compound exercise that targets your lower body, including your quadriceps, hamstrings, and glutes. It also engages your core muscles for stability. Use proper form and go as low as you can without risking injury. Aim for 3 sets of 8-12 reps.
• Overhead Press: The overhead press primarily targets your shoulder muscles, but also works your triceps and upper back. Stand with your feet hip-width apart and press the barbell overhead. Keep your core engaged and your form correct. Aim for 3 sets of 8-12 reps.
• Bent-Over Rows: Bent-over rows target your back muscles, including your lats and upper back. It also engages your biceps and shoulders. Keep your back straight and pull the weight towards your lower chest. Perform 3 sets of 8-12 reps.

Remember, rest is equally important for muscle growth, so be sure to schedule rest days into your workout routine. Rest60-90 seconds between sets to ensure you have enough time to recover before the next exercise. Also, don’t forget to switch up your exercises and workout splits every 6-8 weeks to constantly challenge your muscles and prevent plateauing.

Now that you know the essential exercises for muscle growth, it’s time to incorporate them into your three-day workout program. Whether you’re a beginner or an intermediate, these exercises will help you build strength and mass. Just make sure to eat enough and provide your body with the necessary nutrients for optimal muscle growth. Good luck!

Proper Form and Technique

When starting a new workout plan, it is crucial to understand and prioritize proper form and technique. This is especially important for beginners, as learning the correct way to perform exercises will help prevent injuries and maximize muscle growth.

The Importance of Form

Proper form ensures that you are targeting the specific muscles you want to work, reduces the risk of injury, and allows for more efficient and effective workouts. It’s not about how much weight you can lift, but rather how well you can perform the exercises with correct form.

The Basics

Before you begin any workout, it’s important to familiarize yourself with the basic exercises and techniques. Take the time to learn how to perform each exercise correctly, paying attention to the proper range of motion and muscle contractions.

If you are unsure about how to perform an exercise, consider seeking the assistance of a fitness professional. They can help guide you and provide clarifications on form and technique.

Starting Light

As a beginner, it’s best to start with lighter weights to focus on form rather than lifting heavy. This will allow your muscles to adapt and strengthen gradually, reducing the risk of injury. You can always raise the weight gradually as you become more comfortable and experienced.

Full-Body Workout

Rest and Recovery

Remember to allow adequate rest for your muscles to recover. This is crucial for growth and preventing overtraining. If you are following a beginner workout plan, it’s recommended to have rest days in between workout days, such as Monday, Wednesday, and Friday.

During rest days, you can choose to incorporate light cardio or flexibility exercises to keep your body active and support recovery.

Progression and Increment

As you become more comfortable with your workout routine and your muscles become stronger, it’s important to gradually increase the intensity of your workouts. This could mean adding more sets, increasing the weight, or shortening the rest duration between sets.

Progression and increment in your workouts help stimulate muscular growth and prevent plateaus. However, it’s essential to always listen to your body and avoid pushing yourself too hard. Remember, safety and proper technique should always be your top priorities.

Final Thoughts

Proper form and technique are important for any level of fitness training, but they are especially crucial for beginners. Take the time to learn and master the correct form for each exercise. This will not only help you build muscle mass more efficiently but also reduce the risk of injuries.

Training Intensity and Progression

To be able to achieve the best results from your three-day beginner workout routine for mass, it is crucial to focus on training intensity and progression. This means that the workouts should be challenging enough to stimulate muscle growth and get the desired results.

To ensure the proper intensity, it is recommended to use a weight that allows you to perform the recommended number of sets and reps with proper form. The weight should be challenging, but not so heavy that it compromises your form and puts you at risk of injury.

A sample workout routine that emphasizes intensity and progression is outlined below:

Day	Exercise	Sets x Reps
Monday	Bench Press	3×8-10
	Dumbbell Rows	3×8-10
	Overhead Press	3×8-10
Wednesday	Deadlifts	3×5
	Pull-downs	3×8-10
	Banded Triceps Press-downs	3×8-10
Friday	Squat	3×8-10
	Incline Dumbbell Bench Press	3×8-10
	Bicep Curls	3×8-10

Progression is key to keep seeing results. As you become more experienced, gradually increase the weight or the number of sets and reps to continue challenging your muscles. Remember to listen to your body and recover properly between workouts to avoid overtraining.

There’s no one-size-fits-all approach when it comes to training intensity and progression. Everyone is different, and what works for one person may not work for another. It is important to find what’s best for you and ask for guidance whenever needed.

Remember, consistency is everything. Stick to the routine and make adjustments whenever necessary. With the right training intensity and proper progression, you’ll be able to build mass and achieve your goals.

Rest and Recovery

Rest and recovery are crucial elements of any workout routine. Without proper rest, your body will not have the time it needs to repair and build new muscle tissue. It’s important to remember that growth happens outside the gym when you allow your muscles to rest and recover.

During your rest days, you should switch your focus from lifting weights to allowing your body to recover. This doesn’t mean you have to be completely sedentary; light cardio or gentle stretching can help in the recovery process.

If you choose to do cardio on your rest days, it’s best to keep it short and light. Aim for a 20-30-minute session of low-intensity cardio, such as walking or cycling. This will help increase blood flow to your muscles and aid in their recovery.

On the days you lift, it’s essential to practice proper form and consistently progress with your weights. If you’re new to lifting, it may be helpful to record your lifts and review the videos later to ensure you’re performing the exercises correctly.

Remember, rest days are just as important as training days. It’s crucial to listen to your body and take the necessary rest to avoid overtraining or injury. If you’re feeling excessively fatigued or sore, it may be a sign that you need an additional rest day or two before jumping back into your routine.

Now that you have a better understanding of the importance of rest and recovery, let’s dive into the sample 3-day workout plan.

Nutrition for Muscle Building

When it comes to building muscle, nutrition plays a vital role in your success. No matter how hard you train in the gym, if you don’t provide your body with the right nutrients, you won’t see the results you desire. Here are some key points to consider when it comes to nutrition for muscle building:

The Importance of a Proper Diet

Building muscle requires a diet that supports your body’s growth and recovery. A diet rich in quality proteins, complex carbohydrates, and healthy fats is essential. These macronutrients provide the building blocks for muscle growth and repair.

Meeting Your Caloric Needs

In order to build muscle, you need to be in a caloric surplus. This means consuming more calories than your body needs for maintenance. The exact amount of surplus will vary depending on factors such as your weight, body composition, and activity level.

Aiming for an extra 250-500 calories per day is a good starting point. This will provide your body with the necessary fuel to support muscle growth without excessive fat gain. Keep in mind that the actual amount may need to be adjusted over time based on your progress.

Timing and Distribution of Nutrients

It’s not just about the amount of calories you consume, but also when and how you distribute them throughout the day. Aim to have a source of protein and carbohydrates within 30 minutes of completing your workout. This will help kickstart the recovery process and replenish your energy stores.

Additionally, make sure to spread your protein intake evenly throughout the day, as your muscles require a constant supply of amino acids for optimal growth. Include a variety of protein sources such as lean meats, fish, dairy, and plant-based options to ensure you’re getting all the essential amino acids.

The Role of Supplements

While a well-rounded diet should provide you with all the nutrients you need, some individuals may benefit from incorporating supplements. Protein powder, creatine, and branched-chain amino acids (BCAAs) are popular choices among bodybuilders and athletes.

However, keep in mind that supplements should not replace whole foods. They should be used as a supplement to fill in any gaps in your diet. Consult with a healthcare professional or registered dietitian to determine if and what supplements may be right for you.

Hydration and Recovery

Hydration is often overlooked but is crucial for optimal performance and recovery. Aim to drink at least 2-3 liters of water per day, and more if you’re engaged in intense physical activity or live in a hot climate. Staying hydrated helps to transport nutrients to your cells and supports proper muscle function.

Rest and recovery are also essential for muscle growth. Make sure to get an adequate amount of sleep each night (around 7-9 hours) and allow your body time to recover between workouts. Overtraining can hinder your progress, so listen to your body and adjust your training schedule as needed.

In conclusion, nutrition is key when it comes to building muscle. By following a proper diet, meeting your caloric needs, timing your nutrient intake, considering supplements if necessary, and prioritizing hydration and recovery, you’ll be on your way to achieving your muscle-building goals. Remember, consistency and patience are key, so stick to your plan and keep pushing forward.

The FAQ Frequently Asked Questions

Here are some frequently asked questions about the 3 Day Beginner Workout Routine for Mass:

1. What is the benefit of doing a three-day workout routine for gaining muscle?

By following a three-day workout routine, you can focus on working different muscle groups on different days. This allows for enough rest and recovery time for each muscle group while promoting efficient muscle building.

2. Is this workout plan suitable for beginners?

Yes, this workout plan is specifically designed for beginners who are new to weightlifting. It provides a basic structure and progression for building muscle mass.

3. How long does each workout session last?

The duration of each workout session can vary depending on the individual’s fitness level and the amount of time they can dedicate to their workout. Typically, a workout session can be completed within an hour.

4. Can I still benefit from this program if I don’t have access to a gym?

Yes, definitely! The workouts can be modified to be done at home without any additional equipment. You can use your body weight for resistance exercises or invest in a set of dumbbells for added intensity.

5. What if I find the exercises too difficult?

If you find a certain exercise too challenging, you can modify it to a simpler version or decrease the weight until you build enough strength and confidence to progress. It’s important to listen to your body and not push yourself beyond your limits.

6. How often should I increase the weight I’m lifting?

The rate at which you increase the weight you’re lifting can vary depending on your individual progress. As a general guideline, aim to incrementally increase the weight every 1-2 weeks as long as you can maintain proper form and technique.

7. How much rest should I take between sets?

The amount of rest between sets can vary depending on the intensity of the exercises and your personal fitness level. As a beginner, aim for around 60-90 seconds of rest between sets to allow your muscles enough time to recover.

8. What’s the advantage of incline rows over pull-downs?

Incline rows target the muscles of the upper back, whereas pull-downs primarily focus on the latissimus dorsi muscles. Incorporating both exercises into your routine can help develop a well-rounded and balanced back.

9. Can I do this program for more than 3 days a week?

If you’re an intermediate or advanced lifter, you may benefit from adding an additional day or two to your workout routine. However, as a beginner, it’s generally recommended to start with three days a week and gradually progress from there.

10. What should I do on the days of rest?

Rest days are crucial for muscle recovery and growth. On your rest days, avoid intense workouts and focus on activities that promote relaxation and active recovery, such as light stretching, walking, or yoga.

11. Where can I download a printable version of the workout plan?

A printable version of the workout plan can be downloaded from the link provided in the article. Simply click on the link to access the PDF file and print it out for your convenience.

12. What if I have different goals, such as losing weight or building triceps?

The three-day workout routine is primarily designed for building muscle mass. If your goals are different, you may need to tailor the program to your specific needs. Consult with a fitness professional to ensure you’re following a plan that aligns with your goals.

In summary, the FAQ section has provided answers to common questions related to the 3 Day Beginner Workout Routine for Mass. Whether you’re starting from scratch or already working with some weight, this program has options for everyone. It doesn’t matter if you want to gain weight, boost your core strength, or target specific muscle groups – this three-day workout routine can help you achieve your goals efficiently and effectively.

Can beginners follow this workout routine?

If you’re new to the world of fitness and looking to build muscle mass, you might be wondering if this 3-day beginner workout routine is suitable for you. The answer is yes! This routine is designed specifically for beginners who want to gain muscular size and strength.

Many beginners feel overwhelmed when starting a workout program, but this routine takes the guesswork out of the equation. It provides a structured plan that targets all the major muscle groups in your body, ensuring balanced development and progress.

Why is this routine suitable for beginners?

This 3-day full-body routine is perfect for beginners because it focuses on compound exercises that work multiple muscle groups at once. This means you’ll be able to hit all the important muscle groups in just three days, maximizing your time and effort in the gym.

Furthermore, this routine provides options for different exercise variations to accommodate your fitness level. For example, if you’re not yet strong enough to perform a full push-up, you can switch to modified push-ups or use a support system until you can progress. This ensures that you can still work your muscles effectively while gradually building strength.

Download the PDF version for beginners

If you’re a beginner and interested in following this workout routine, you’ll be happy to know that there’s a PDF version available for download. This PDF provides a detailed summary of each exercise, proper form instructions, and a progression plan to ensure steady growth.

Note that while this routine is beginner-friendly, it doesn’t mean it’s easy. Building muscle mass requires effort and dedication, regardless of your experience level. But with this 3-day routine and proper guidance, even beginners can achieve their ideal physique.

If you have questions or need further support, be sure to check out the FAQ section or consult with a fitness professional. Remember, everyone starts somewhere, and this beginner workout routine is a great stepping stone on your fitness journey.

FAQ

How long does this workout routine last?

The 3-day beginner workout routine typically lasts for about 45 minutes to 1 hour per session.

Can I do this workout routine every day?

No, it is recommended to have at least one day of rest between each workout session to allow your muscles to recover and grow.

What exercises are included in this workout routine?

This workout routine includes compound exercises such as squats, deadlifts, bench press, and shoulder press. It also includes isolation exercises like bicep curls and tricep extensions.

How many sets and reps should I do for each exercise?

For the compound exercises, it is recommended to do 3-4 sets of 8-12 reps. For isolation exercises, you can do 2-3 sets of 10-15 reps.

Can I add more exercises to this workout routine?

Yes, you can add additional exercises as long as they target different muscle groups and do not interfere with your recovery. However, it is important to prioritize compound exercises for maximum muscle growth.

How many days a week should I do this workout routine?

For best results, it is recommended to follow this workout routine for 3 days a week, with rest days in between each workout day.

Can I modify this workout routine to fit my schedule?

Yes, you can modify this workout routine to fit your schedule. If you have limited time, you can shorten the rest periods between sets or choose fewer exercises. The key is to be consistent and make sure you are challenging your muscles during each workout.