Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Workout Description
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
Daily Workout Schedule:
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 4 | 12,10,10,10 |
| Incline Bench Press | 2 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Dip | 3 | Failure |
| Lying Tricep Extension | 3 | 10 |
| Notes | ||
|
||
Tuesday: Rest Day
| Wednesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 10 |
| Seated Row | 3 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Notes | ||
|
||
Thursday: Rest Day
| Friday - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| 45 Degree Leg Press | 4 | 12,10,10,10 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Notes | ||
|
||
Saturday and Sunday: Rest Days
Comments (1,236)
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Posted Mon, 07/30/2012 - 16:19
It says to do 10 minute warmups before hand. What should I do to warmup?
Posted Tue, 07/31/2012 - 14:14
im just startimg out with the 3 day work out for beg. i work 3rd shift and hit the gym about 1 on mon. wens. fri.i weight 200 and would like to get to 225 do you know of any good cheap diets i should follow? how much protien should i have? how often sould i eat?HELP!!!
Posted Tue, 07/31/2012 - 14:21
i
Posted Tue, 08/07/2012 - 16:15
The incline apparatus at my local Y is not easy to rack and unrack. It in fact causes intense shoulder pain. Shift to dumbells, already doing flat bench dumbells, or smith machine? Thanks.
Posted Wed, 08/08/2012 - 12:30
I just started this workout 2 days ago and I'm excited about it. I'm already sore in places I haven't used in a while. I am a little entertained and maybe a bit disheartened however that any beginner can do 4 sets of 10 pull ups when I can do none. ;) Lat pull-downs here I come!
Posted Thu, 08/09/2012 - 02:36
After doing this program for 8 weeks what program do you recommend moving up to?
Posted Thu, 08/09/2012 - 18:38
hi guys, i just need some advice on how i can quickly gain weight. Im 6'2 and about 135. i've ran track all and cross country and played soccer all my life through highschool so i have shaped myself into a tall and lean guy. Now that im not as active and have a desk job i'd like to bulk up a bit and put on some pounds. I'm going to start with this exercise but i have just always found it extremely hard to pack on weight. any advice?
Posted Mon, 08/13/2012 - 01:40
soo what do u recommend i lidt cause i am bout 145 pounds ?
Posted Mon, 08/13/2012 - 17:24
Is this workout guarantee to change my skinny body form? I'm tired of looking skinny and weak.
Posted Tue, 08/14/2012 - 05:31
new to this and been doing my own routine for about 4-5 weeks now, but will start on this one as i see it more smooth.
thank you m&s!
Posted Thu, 08/16/2012 - 00:01
Thanke you for the Great program,
Posted Mon, 08/20/2012 - 06:35
awsome
Posted Wed, 08/22/2012 - 09:00
Total novice here who is 6'3" and weighs 155lbs. I really want to gain some muscle as I am tired of looking like a walking coat hanger, so I have a few questions:
Is this routine good for me? How many calories should I be eating a day? How many grams of protein should I be consuming and What supplements can I take to help?
Steve, your help would be very greatly appreciated.
Posted Thu, 08/23/2012 - 14:44
hi,i have been going to gym for 4 weeks, my form is good but i hav'nt been making serious gains. Should I use this routine or something more advanced
Posted Sun, 08/26/2012 - 16:59
I have weights at home but don't have any way to do leg extensions or leg curls. Any substitute s?
Posted Tue, 08/28/2012 - 23:15
Hi I'm 34 have beer gut just started training am eating well about 150-160 grm of protien do u recommend this workout for me at my age or your 5day burn program any help would be much appreciated
Posted Tue, 09/04/2012 - 14:02
Hi Steve,
I have been doing this workout for approxiamately 9 months now with some variations thrown in along the way to change it up. ie 6sec rep range, 2sec up and 4sec negatives.
I was wondering the timimg you should spend on each workout routine before changing to a different routine.
Also, would this Frankoman's Dumbbell Only Split routine be a good change from the current routine I am doing at the moment or do you have another routine that may be better progression for me.
I currently workout at home with an adjustable bench, barbell and dumbbbells.
Thanks
Quentin
Posted Tue, 09/04/2012 - 17:23
Hello i am 24 6"5 i weight 235 pounds,i have a bit of fat around my stomach and also some extra skin due do a recent weight loss a couple years ago because of the water diet i was put on while i was in the hospital. i want to build muscle and get ride of them rest of this fat around my mid section along with some other places. What should i be doing in terms of working out, eating (calorie wise), supplements and other things i did not list. I am actually getting married in about 8 months and i want to be in the best shape of my life. So if somebody could help me out with this that would be great.
Posted Tue, 09/04/2012 - 22:30
hi, i am literally new to the gym. never worked out in my life. i am 5'6 around 145. i have some belly fat i want to get rid of and define my muscles. the more advice i can get the better , thanks
Posted Sat, 09/08/2012 - 01:03
I'm 41 years old and I have never practiced any sport in my entire life but running daily 3 to 6 miles, I would realy appreciate a professional advice on how to start a good workout program with the Main Goal to build muscles.
I'm 5'9" weight 145 lbs.
Thank you in advance.
Posted Wed, 09/12/2012 - 10:43
Great 3 day split,
I'm really looking forward to starting this at the new gym I'm about to go to.
I'm still unsure about one thing though, what weight I should be using.
Of course everyone is different so it wouldn't be worth detailing weight on workout tables.
But I really am lost as to what weight I should be using for each exercise.
For anyone clued up on this here is a brief summary of my current situation:
5,6ft 56-57 kg 19 years old
Have been engaging in regular bodyweight exercises for 4 months whilst increasing intensity and remaining in hypertrophy zone.
So in short has anyone got advice on what weight I should be using, any formula to calculate it or any good links,
Cheers
Posted Thu, 09/13/2012 - 17:21
I did the Wednesday work out today and it was over very quickly i even added 3 sets of abs and I was still outa the gym within half an hour, (cardio included). did i do something wrong?
Posted Fri, 09/21/2012 - 11:49
Hey Alex,
As the weight gets heavier you may need more rest time between sets, but there's nothing wrong with a quick workout. I usually make it a point to finish up within an hour - warmups included.
Posted Fri, 09/14/2012 - 08:35
hi i'm 22 5'11 very skinny guy. I want to increase my weight and muscle. plz suggest me a workout routine and some meal plane . i'm vegetarian.
thanks
plz reply must,,,
Posted Fri, 09/14/2012 - 16:27
Hi, I'm 18 years old, 5'8 and 130 pounds (very skinny).
Would this work out plan work for me?
Thanks
Posted Sun, 09/16/2012 - 01:33
can i do these exercises monday tuesday and wednesday and than my rest days would thursday fri sat and sun?
Posted Tue, 09/18/2012 - 13:40
Hello I am 24 6'5" tall and I weight about 235 pounds, I have a bit of fat and extra skin around my stomach due to a recent weight loss because of a stay in the hospital. But now I want to build muscle and tighten up the skin around my stomach area. I was wondering what kind of exercises I should be doing to help me get to were I want to be. Also what kind of supplements should I be using. Any help would be appreciated.
Posted Mon, 09/24/2012 - 22:42
Hello: I am New to this! I am a 37 year old woman. I would like to lose 60 pounds and get sexy/not bulky definition. I will be doing all my workouts at home. I have dumbbells, resistance bands, pull-up bar, some DVDs like P90X (I have done 1 1/2 times before). From my research I found that I should do 3xWeek cardio and 2xWeek weight lifting. I am LOST when it comes to the actual exercises/routines to do! Thanks!
Posted Thu, 09/27/2012 - 08:55
I was just wondering how does cardio fit into this workout plan? I want to lose a little weight so I play soccer or run 4 or 5 times a week but still hit the gym using this plan. Will I still get the same results?
Posted Mon, 10/01/2012 - 08:22
No dealift, squat, bench press?
You need these key exercises to build mass and strength
Posted Tue, 10/09/2012 - 20:43
I'm looking to take this up and burn some nagging fat. I was thinking of adding 30-45 minutes of cardio each day on top of this. Is this all right?
Posted Wed, 10/10/2012 - 09:04
Hi, i'm 27 years old, 5'8" and 150 pounds. I've never done any gym workout before, do you think this this program is a good starting point for me? Thanks a lot.
Posted Sun, 10/14/2012 - 12:34
instead of dumbel bech press can i do "Barbell Bench Press" as i am new to gym( a beginner level )
Posted Mon, 10/15/2012 - 15:33
Is there an easy way to print this off? I don't see a place to do it.
Posted Sun, 10/21/2012 - 07:53
It would be nice to hear what kind of results people are getting with this workout. If you've been doing this workout let us know the results
Posted Mon, 10/22/2012 - 05:56
Thinking of starting this today after work. on the rest days can I do cardio?
Posted Mon, 10/22/2012 - 15:21
Day 1 is done. Ready for a transformation. Thanks for the wealth of knowledge M&S.
Posted Thu, 11/01/2012 - 15:41
I was just wondering how to incooperate cardio with this? Do I do HIIT training after strength? Or just cardio? How long does the cardio need to be?
Posted Thu, 11/01/2012 - 17:41
I'm 135lbs 5-11 37 years old I've been the same wieght since I was 18 years old I eat normal abot2500 calories a day and I want to start a work out olan I'm I going to need 6000 calories a day? I don't think I can eat that much pleases help
Posted Fri, 11/09/2012 - 21:53
Hi, I'm doing this routine 2 weeks now and will continue as recommended.
One question ?
Lets imagine I have next to no real muscle at present. I'm 6 ft 2 inches and 79 kilo in weight.
How long would it take to develop a good build being well toned? (doing the 3 day split, week in week out whilst changing up to the next 3 day split upgrades)?
Greatly appreciated for feedback on this.
Cheers, Jas
Posted Sat, 11/10/2012 - 11:04
hi, in this program what about forearm?? it dosent have any forearms
Posted Tue, 11/13/2012 - 15:55
Thanks for this workout. I've been doing it for about 2 months now and I really see results. I've incorporated extra sets and added more weight as the weeks progressed. I have seen a lot of results and it helped me build a foundation. Now I'm going to research the next step. If anyone could recommend a more intermediate workout I would appreciate it. I began working out and weight lifting since May and ran around confused trying everything until the end of September when I found this workout. I used my lack of knowledge weight lifting as my foundation. This work out set me on a path. Thanks
Posted Sun, 11/18/2012 - 12:42
When you say 10 min warm up before each work out. Would u do cardio ? jogging maybe?
im 5'8" 145lbs. trying to gain muscle
Posted Sun, 11/18/2012 - 23:20
Hey guys im 14 years old and a freshman in highschool. I play soccer and i want to make myself more fit. I am 5'10 at 120 pounds, ive read through some things but cant seem to find a workout taht can help my upper body and make my legs stronger. Any ideas ?
Posted Wed, 11/21/2012 - 15:35
38 yrs old, 6'1" 179 lbs. I have a very high motabalism rate. Job allows me three days a week for work outs, but they are consecutive days. Would it be ok if I do the work out on back to back days? also want to know if there are some things that i should omit being that I have low body fat, and such a high motabalism. Would like to know about how much should my calorie intake be for a day?
Posted Sat, 11/24/2012 - 02:35
Will Bodybuilding stunt my height ... im 15 year old nd my height is 5'6 ???
Posted Tue, 11/27/2012 - 21:05
Hi, today it's gonna be my first time to set foot in the gym. I have been doing alot of research regarding all the fitness. However, in the internet has not been able to answer a particular question.
Firstly, i planned to go to gym 4 times a week. Is it advisable for the four times i do both str straining and cardio training together?
Posted Wed, 11/28/2012 - 18:38
any ideas on alternate exercises if I don't have the same machine available on the friday exercise regimen?
Posted Fri, 11/30/2012 - 11:12
Squats! http://www.muscleandstrength.com/exercises/squat.html
Posted Fri, 11/30/2012 - 17:19
I noticed there aren't any core exercises? Should I do core every time I do this workout routine too?
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