Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration10 weeks
- Days Per Week3
- Time Per Workout30 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
Recommended: Need help building muscle? Take our Free Muscle Building Course
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.
Workout Schedule
The workout hits each muscle group once per week. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
- Monday - Chest and Triceps
- Tuesday - Rest
- Wednesday - Back and Biceps
- Thursday - Rest
- Friday - Legs and Shoulders
- Saturday - Rest
- Sunday - Rest
3 Day Muscle Building Workout
Before you begin each workout, start with a 10 minute warm up to prime your nervous system and get you ready to hit your workouts. Use this time as a beginner to establish quality habits. Take your time with each exercise and focus on proper form and developing that mind-muscle connection. You'll thank yourself later.
Monday - Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 12,10,10,10 |
| Incline Bench Press | 2 | 10 |
| Tricep Dip | 3 | Failure |
| Lying Tricep Extension | 3 | 10 |
Notes:
- Have your bench at a 30 degree angle for incline bench press.
- Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight.
- Light weights only for skullcrushers, focus on form.
Wednesday - Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Up | 4 | 10 |
| Seated Row | 3 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Standing Barbell Curl | 3 | 8-10 |
Notes:
- Focus on form.
- Use lat pull downs if you can not do pull ups.
- Can use EZ bar for barbell curls.
Friday - Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 45 Degree Leg Press | 4 | 12,10,10,10 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Military Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10 |
Notes:
- 45 deg leg press, start with 75% of your max and add weight on each set.
- Lateral raises - focus on form using light weights
1.5K Comments
Should you drink any whey protein with this?
Hey Mitch, getting in protein is the goal, regardless of the source. That can come from food, but whey protein is definitely an asset. If you have it, go for it!
Hello, I am just in the planning stage to build strength. I have downloaded the exercises and the number of reps, days, etc. But I don’t see what the recommended weight for each procedure may be. Thanks!
Weight will differ for each person doing this, Wayne. My suggestion is to go with what challenges you but still allows you to achieve all reps before failure.
Hi, you guys are awesome!! With this 3 day beginner workout , can I add cardio? If so, when. After the workout or on rest days (Tuesday., Thurs. ) please advise
Thanks, William
Hi William, thank you for reading M&S!
You sure can add cardio. I would suggest doing it separate from the weight training days so you can maximize muscle building potential. That could be on rest days or earlier in the day before you hit the weights (example: morning cardio, then afternoon or evening weights). However, if your life schedule requires you to get them both in, then do weights first, then cardio after.
I hope that helps!
Yikes I’ve been doing this workout for 1 month and Im surprised at how weak I am. How much weight should I add each week or each month. What is reasonable
Hey Matson, I would be more focused on training consistently. If you don't feel you can add weight, stick with what you can do. As you train consistently, the strength will come. I would guess that you will see yourself getting stronger within a month if not sooner.
Hi, I am looking t build strength and gain weight alongside hypertrophy and I don't mind longer workouts. Can I add a compound/strength exercise at the end of every day? Any recommendations?
Hey Ali, I think you could add a compound movement into this, but if strength is a priority, then do it first when you have the most energy and can put in more effort. Here is how I would do it.
Monday - Start with incline bench and plug in incline flyes after the db bench work.
Wednesday - Bent-Over Barbell Rows
Friday - Squats
I know this is a beginner workout but what would be the best lift to replace with hang clean, if any?
Hey Sam, depends on the reason you want to remove it. I only ask so I can make the best recommendation possible for you.
I just want to add hang clean because it's my favorite lift. I guess I don't need to remove anything but just want to incorporate hang clean.
Then add it in! Plug it in on any day you like. Most people see the hang clean as a shoulder movement, but I think you could realistically do it on any day you like. Let us know what you decide and how it goes.
You say to do 2 ab exercises after the workout. Which ones should I do?
Hi Vincent, that is up to you, but we have several options for you here.
https://www.muscleandstrength.com/workouts/abs
Hi i wonder if you can assist me with a 2 or 3 day full body workout for around 40 minutes. Old injuries and work hours limit me to training. I work shifts rotating days never the same 2 days 12 hour shifts then 2 12 hour night shifts then 4 days off. I have lower back issues a stuck nerve but not serious. I find cables and machines is best for me at the moment as I'm 51 this year and training on my own no gym buddy. Any advise would be appreciated as i need to loose weight as well 127kg 1.81 tall. I do enjoy your website.
Glad you enjoy M&S, Francios. You can find many workouts here, and I am confident we will have one that fits your needs at this link below. If not, let me know and I will see what we can come up with.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
When would be the best day to do shrugs on this routine 3 Day Muscle Building Workout For Beginners? Also can I add calf raises everyday on this program?
Hey Mark, do shrugs with back and go ahead with the calf raises. I see no issues here.
Couldnt find the tricip dip machine in my gym is there an alternative? also skull crusher and and incline bench press was was too heavy for me can I replace them with just dumbbells?
Hey Salman, any pushing motion for the triceps will work in place of the dips. And yes, swap in dumbbells when needed. Thanks for reading M&S!
Just wondering what you suggest for rest time between sets and between exercises.
Hi Joe, rest for 45-60 seconds between sets. If you feel you need up to 90, feel free to take it but make it a goal to cut that time down.
I know this workout is targeted towards “beginners”, but Ive had a long lay off from the gym (about 1.5 yrs) and gained weight, no injuries just fell off track. Im a woman with lifting experience, I’d consider myself intermediate. I wanted to try to this workout simply because it’s not overdoing it, especially since I haven’t been working out. Would this be a good fit just to get my body moving for a month or so before I get into 4-5 day per week routine
Hi Jamie, I believe so. Even beginner programs can serve more advanced trainees occasionally. So, go for it, and check in with us to let us know how you are doing along the way. Glad you are back at it!
Good morning, which program is better for a 70 yr old guy just trying to maintain strength and flexibility. This split (3 day muscle building for beginners) or the 3 day workout routine and diet? Or would it be beneficial for me to do the Troy’s 3 day Maintenance program? Thank you
Hi Mark, thanks for reading M&S! I think as long as you are healthy, you can't go wrong with any of them. I will say that if I was starting out, I would go with this one, myself.
can you please tell me how to do warmup, and how much sets
This should help you, Surya.
https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up
Hi - just found this article as I'm heading back to the gym, and its super-helpful!
One question - I really enjoy doing deadlifts. If I was going to add these in (or replace an exercise with it) - which day would I do them, and which exercise would I replace (if any!)?
Many thanks!! Really appreciate you all sharing your knowledge and expertise. :-)
Glad you found it helpful, Paul. If it was me, I would do deadlifts on the Wednesday workout and kick off that session with the deadlifts. You will be at your strongest and get the most out of them. If you try this, let me know how it goes!
Would i be able to do this workout while doing Keto? I need to lose about 50-55 pounds to go from my current 264 to 215, but i also want to build muscle and get in better shape.
Hi Martin, I am actually unsure if you could do the whole program for that long on keto. I would say start with it and pivot if you feel a change is needed along the way. I will leave this up for others to chime in if they have tried it.
Best of luck.
What's your recommendation on rest times between sets and exercises?
Hey Matt, if you need to be done in 30 minutes, then 30 seconds max on rest time for sets and exercises.
If you can commit more time in the gym, then go for 60 between sets and 90 between exercises. Hope this helps!
I’m currently going to boarding school and only have about 45 minutes each day at the gym since that’s the max ammount of time i have, is there a way i can make these exercises shorter but still achieve the same outcome? If not should i switch workouts during my rest?
Hello, Oliver. You can cut a couple of reps out of each set and minimize your rest between sets. Pairing them up in supersets is also a suggestion, but I don't know how busy your gym is. If that can be done, do it. I think you can still yield positive results from these adjustments.
This Split can be as intense as you want it. Less is more this reminds me off mike menzter
Hello, this is a realy good program, it helps me a lot in the past. I was just wondering why are the numbers of sets different for exercises? And should I maybe skip the two day rest time and make it only one day rest period?
The exercises with more sets are going to include a warm-up set or the team felt those muscle groups needed the extra volume.
Is this a good routine for someone practicing intense martial arts sessions of 60 minutes each twice weekly?
Hi Josh! I would suggest training on this program on different days than the martial arts, but it can work well together. Let us know how you like it!
Great site! I am new to lifting. Please advise how to calculate what weight to begin with for each exercise?
That is up to you, I'm afraid. You should be able to do the first two or three sets with one or two reps left in you. The final set can be taken to failure with proper form. As for calculating the weight to use, that is going to take trial and error until you find the weights that work for you.
This program can help you, but we also have a beginner program that could be of service to you.
https://www.muscleandstrength.com/workouts/start-from-scratch-beginner-w...
Hi, I'm an absolute beginner to the gym. My goal is to increase muscle mass and strength. What should I start first for workout routine?
Have to say that I love this program! I altered 2 moves, but otherwise very nice. Have been enjoying it. 6th week ongoing and legday is tomorrow!
Just noticed that this program mentions... Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
I haven't done those at all, 'cause I missed this line(s). :D
How or can I work ab/core workouts into this 3 Day split?
You can train abs at the beginning or end of any workout on the schedule. We have plenty of ab workouts to choose from here.
https://www.muscleandstrength.com/workouts/abs