Here’s a basic and effective 3-day-a-week strength training program focused on building muscle. It emphasizes compound movements, adequate recovery, and progressive overload, all aligned with realistic, sustainable growth.
Program Overview:
- Frequency: 3 Days/Week (Monday – Wednesday – Friday or Tuesday – Thursday – Saturday)
- Focus: Train entire body split by Push, Pull, and Legs
- Goal: Strength + Muscle growth with optimal recovery
- Training Style: Compound lifts + accessory work
- Progression: Add reps or weight weekly (progressive overload)
Training Tips:
- Focus on slow, controlled reps
- Increase time under tension if weight is lighter (A Little bit slower bringing the weight up and down)
- Always prioritize form, consistency, and progressive challenge
Training Notes:
- Warm-Up: 5–10 minutes light cardio + mobility work
- Rest Time: 60–90 seconds for accessory lifts (Smaller muscles such as biceps, calves, etc.), 2–3 minutes for heavy compounds (Bigger Muscles such as chest, back, legs, etc.)
- Recovery: Prioritize sleep, hydration, nutrition, and deload every 4–6 weeks
- Optional: Light cardio on rest days, mobility work, or active recovery (Depending on your goal)
*** I’ve included alternative options for each listed lift to give you a wider range of exercises to choose from. You can swap them based on your specific goals, any injuries, or the equipment you have available.
Remember, this is a general template — feel free to adjust the exercises to ones you enjoy and modify the reps to suit your preference (anywhere between 5–20 reps will work well).
If you do customize the routine, try to maintain the overall number of sets to support proper recovery.
Day 1 – Push (Chest, Shoulders, Triceps)
- Barbell Bench Press – 4 sets x 6–8 reps (Other options: Dumbbell Press or Pushup)
- Overhead Dumbbell Press – 3 sets x 8–10 reps (Other option: Seated Dumbbell Press)
- Incline Dumbbell Press – 3 sets x 10–12 reps (Other options: Incline Pushup or Banded Chest Press)
- Lateral Raises – 3 sets x 12–15 reps (Other option: Banded laterals)
- Triceps Dips – 3 sets x 12–15 reps (Other options: Rope Pushdown or Dumbbell Extension)
Day 2 – Pull (Back, Biceps)
- Deadlifts – 4 sets x 4–6 reps (Other options: Rack Pull or Band Deadlift)
- Pull-Ups – 4 sets x 8–10 reps (Other options: Lat Pulldown or Chin-up)
- Barbell Row – 3 sets x 10–12 reps (Other options: Dumbbell row or Kettle Bell Row)
- Face Pulls – 3 sets x 15 reps (Other options: Rear Delt Fly or Band Face Pull)
- Barbell Curls – 3 sets x 10–12 reps (Other Options: Dumbbell Curls or Band Curls)
Day 3 – Legs & Core
- Barbell Squats – 4 sets x 6–8 reps (Other Options: Goblet Squat or Body Weight Squat)
- Romanian Deadlifts – 3 sets x 10 reps (Other options: Dumbbell RDL or Hip Thrust)
- Leg Press – 3 sets x 12 reps per leg(Other options: Lunges or Wall sit)
- Leg Curls – 3 sets x 12–15 reps (Other options: Glute Bridges or Swiss Ball Hamstring Curl)
- Crunches– 3 rounds As Many As Possible (Other options: Plank or Leg Raises)
The importance of a log or notebook
Tracking your workouts and wellness habits in a notebook is one of the simplest and most effective tools for long-term progress. By writing things down, such as your reps, weights, and rest time, you create a clear picture of what’s working and where you can improve. It helps create measurable growth. Whether you’re just starting or have years of experience, a notebook becomes your map, showing patterns, highlighting wins, and keeping you accountable. It doesn’t have to be perfect but simply honest. Think of it as a conversation with your future self.
Please Note:
There are hundreds of effective ways to structure a workout, and this is just one example. As we go, we’ll introduce 4-day and 5-day splits, routines that hit each body part twice a week, and more.
The main goal is to provide a solid, flexible guideline that you can adapt to fit your lifestyle, goals, and preferences. It’s all about finding what works best for you.
Until we chat again
Bion
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