The Top Three Muscle Building Routines to Follow For Maximum Muscle Gains

Joey Vaillancourt takes a look at common training routines including the 3 day fullbody workout, and 4 and 5 day training splits.

3 Day Fullbody RoutineThere is often a lot of confusion about just what routine to follow when trying to build muscle. There are several options that people can choose from and just about all of them will work.

The real question is which one will work best for you and your starting point.

Let's cover the most common routines out there today and and describe the category requirements so that you can make an informed decision on which program would suit you best.

3 Day Full Body Routine

This routine is a 3 day a week workout routine. Each workout day is followed by 1 rest day and the third workout is followed by 1 day or 2 days (as most people will take the weekend off entirely).

This routine is typically used by beginners and involves full body workouts.

It is great for newbies because of many reasons:

  1. It allows them to get familiar with the exercises by repeating them many times over the week.
  2. Since most beginners do not possess the same strength levels as more advanced lifters, it is good to trigger the muscle more often because the amount of weight lifted is significantly lighter and they will not need as much time to recover and repair before their next workout.
  3. As a beginner, your body will actually experience greater gains training less rather than training more. Take advantage of this time in your training as you will experience the 'beginner gains' that you may never experience again.

You need to allow your body to adapt to exercises and recover in order to grow. 3 days is a good start for beginners and it will allow them to eventually progress to more volume and more frequency if desired.

4 Day Split

This is the next step from the 3 day full body workouts.

This routine is typically performed by intermediate trainers.

There are many variations that are floating around but the most common template to follow is performing upper body then lower body on the following day, then a rest day, then repeat (upper body/lower body).

As in the 3 day workout program, you have the choice to take two days off for the weekend or to continue after only 1 day of rest. The disadvantage to only taking one day instead of the two day weekend it that it throws you off schedule for your next week (if that is important to you).

The reason why this routine is categorized as intermediate is because now that you have been training longer and you have become stronger in your lifts, you will need more rest to allow proper recuperation between bodyparts you trained in your workouts. You will back off the frequency you train each muscle but you will increase your training day by 1.

Once you have complete about 3-6 months of a 3 day routine, you can move up to this split to start seeing more muscle gains.

5 Day Split

The 5 day split is the most advanced routine that I would recommend for anyone.

Sure, there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. But eventually the line has to be drawn and I draw it at 5 days per week for 99% of natural trainers.

After training for many years and developing your maximal strength and maximal growth, you may need to start to train using a 5 day split routine focusing on only 1-2 muscle groups per workout.

When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. You will reach a point where it will be very tough to add more weight in your lifts and/or even grow additional muscle.

Its not to say that you can't, it just becomes a lot harder.

At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth.

Starting Point Guidelines

If you do not know what your starting point is, please refer to the guidelines below:

  • Beginner: 6 months or less of weight training.
  • Intermediate: 6-18 months of weight training.
  • Advanced: 24 months or more of weight training consistently.

If you have trained on and off over many years but never consistently followed any program, then I would consider yourself to be intermediate, but you may even want to start as a beginner to condition your body for the higher volume training to come later on. Its your choice.

Decide what your training level is and then choose a routine that best suits your individual requirements.

Be patient and focus on one thing at a time and you should start to progress through each routine and see some very impressive gains.

Joey Vaillancourt is the author of the muscle building program, Bones to Buff.

About The Author
I am a former skinny/out of shape guy who turned his entire life around by doing the same thing you are doing today…searching for answers to a better body.

9 Comments+ Post Comment

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Posted Sat, 12/26/2015 - 09:49
Jim Brewster

Full body routines done 3 days a week can be to much work as the sets begin to pile up, but your point is a good one, simple versions are great to learn the exercises. But I would say a 3 day split should be the next step and for many the last step - if you have a busy lifestyle and can't get to the gym that easily. Long hours, 6 day work weeks, busy family life - the push/pull/legs 3 day is perfect.

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Posted Thu, 06/27/2013 - 10:51
Joe Shmoe

Great article. It's laid out very well and it's to the point. I feel that people, especially beginners, can also consider twice per week full body. I know some will feel this is half-assing things, but 3x per week full body can be tough.

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Posted Fri, 06/07/2013 - 14:33

Hi iv been training on and off for two years my training became inconsistent and phased out now i havn't been in the gym for three weeks i made some great gains over the first year until i started slacking now i have lost alot of mass what routine would you reccomend to gain back what i have lost in fast time?

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Posted Sat, 03/23/2013 - 04:49
Tan 66

i m 47 years of age. i have to work in two shift of 6 hour each, 6 days a week. My wait is 120 kg and height 5-10 inches. i m doing weight training and cardio for last 1 year off and on. Otherwise i m medically fit . i have elliptical trainer, barbell, benches, dumbbells and non-moterized treadmill. what type of workout plan i should follow.

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Posted Sat, 02/23/2013 - 09:16

what do you do

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Posted Thu, 01/31/2013 - 07:44

hi im looking for a program to start and i google evrything and dont get what i ask so can u send me a program? im a beginner!

Joey's picture
Posted Thu, 01/31/2013 - 11:08

Here are some really great novice routines:

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Posted Mon, 06/10/2013 - 19:43

Hi my name is Dejan and i been training for many years but last 3 years i was off from the gym and with my program i gained 5 kilos or 10 pounds of muscles in just 4 months so if you want some info please do email me and ill send you some good program! Greetings from Dejan

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Posted Sun, 07/01/2012 - 12:14
Johannes Dalen

Hi Mark.
You opened my eyes today. Look, i have been doing something of a 5split workout program for 2 years. Had some good gains in mass and strength. But as the noob i was, i focused on looks and upper body. My legs are strong, but not strong and big enough at all. I was wondering, should i start a full body workout program three times a week, even thought i have the time and energy for a 5 split? I want to get leaner, stronger and ofcoursr bigger. With my somewhat "5split" workout routine it feels like i have hit a wall. Stuck at the same size etc. But i am in the army, so the food isnt as good as it should be, neither is my workout plan.

Give me your idea! Main goal is decreased BF, increasing size, but over time- and i want to be stronger and better when i am going to attend at the cop "school".

Greetings from Norway, Johannes.