You CAN train back to back days if needed.One of the most effective workout routines you can use to build muscle is the push pull legs split, in which your major muscle groups are split into three different workouts. Perform with one day in between workouts, such as: The Best 3 Day Workout Routine for Making Gainz To LOSE FAT check out my free Fat Loss Factor book.To GAIN lean muscle mass use the diet found in my 12 week muscle mass program.

The next workout, improve in either weight or reps as explained previously. Push each set just up until the point of failure (when you cannot perform one more rep) and rack the weight. Training Beyond Failureįor this program, we will not train beyond failure. Once you are able to get 10 reps, raise the weight to 235lbs and repeat the cycle until you max out the rep range and then do it all over again.ĭo this for all exercises and rep ranges and aim to improve every workout.

If you start out doing 225lbs on the bench press for 6 reps and move up by a rep each workout, you will be at 10 reps in 5 weeks. We will use the bench press as an example. The goal is to add weight and/or reps each workout. Both of these are key components to making gainz! This will also promote blood flow to the muscles, leading to optimal nutrient delivery and increased training volume. This is done to give the muscles different variables that will contribute to growth. The accessory movements will be done in the 8-12 or 15-20 rep range. We will perform these movements in the 6-10 rep range. The base movement or movements will usually (pull-ups are the exception) be performed with lower reps and utilize progressive overload. It will hit every part of your body optimally in only three days per week. We use these exercises alongside accessories to build the perfect routine.

Overhead press with barbell or dumbbells.

This program is based around the following core lifts: Busy individuals might only have time to train three days per week.

That is all you will need to make gains when beginning a weight training program. Whether you're a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time!įor a beginner, there is no need for more than three sessions a week.

Push pull workout pdf