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.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration10 weeks
  • Days Per Week
    3
  • Time Per Workout30 minutes
  • Equipment Required
    Barbell, 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
1.4K Comments
Saksham
Posted on: Thu, 01/05/2023 - 05:16

On Monday,I dont have access to incline bench.
I cannot get the form right with tricep dips too.

Any alternative to both these exercises? (I have a normal flat bench)

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Roger
Posted on: Tue, 01/17/2023 - 13:46

You can set up one side of the flat bench on a higher surface that is stable and do incline that way. If that isn't possible, simply do more flat work.

Why can't you get the form on triceps? Past injury, or just don't have the equipment to. I want to make the best alternative.

Saksham
Posted on: Sat, 01/21/2023 - 05:18

Sorry for replying so late and so long message,I had a wrist Injury few weeks ago.Although it has healed noe I still cant get the form right.For some reason I feel soreness and burn in my shoulders instead of my triceps.Also after my bench press,my entire chest except my lower chest is sore.I don't seem to be hitting lower chest.One last thing I would like to add is my left shoulder is bigger than my right shoulder even though I train them equally.Thank you for reading this.

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Roger
Posted on: Wed, 01/25/2023 - 08:42

For the triceps, as long as the wrist is healed, go with close grip pushups instead. Don't go all the way down at the bottom to keep tension on the triceps.

It's very difficult to isolate the lower pecs. Flyes are about the closest you're going to get to them if you can't do dips. Just lift them over your lower chest to help target that area. Even then, it won't be optimal unless you have a way to do decline work.

Many people one side slightly bigger than the other on groups such as shoulders, arms, etc. Do two extra sets on the right side and slow down the movements so you keep more tension on the muscle. That may help.

Saksham
Posted on: Thu, 01/26/2023 - 00:41

Thank you ill try it

Martin Farrell
Posted on: Thu, 12/08/2022 - 16:54

Hi, I am just about to complete your 10 week 3 day course for beginners which is great. I am looking for something new to move up a level but I will still be restricted to 3 days per week. Can you recommend anything? Thanks, Martin

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Roger
Posted on: Fri, 12/09/2022 - 21:36
Michael Labib
Posted on: Fri, 11/25/2022 - 11:08

I would like to know, how many pounds should I carry while following this program?

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Roger
Posted on: Sat, 11/26/2022 - 12:56

Not sure I understand your question, Michael. Carry as in work with for each exercise, or carry additional weight while training?

MISOInspiration
Posted on: Sun, 11/13/2022 - 19:11

First of all, thanks for a simple yet effective workout program. I haven't done consistent weight training for over a decade, and hoping this would help me form a regular habit. I have a couple of questions -
1. What time of the day would you recommend for this routine? (morning vs evening)
2. Is it ok if I do 30 mins runs/walks or other cardio on the rest days?

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Roger
Posted on: Sat, 11/19/2022 - 09:26

Thank you for reading M&S and the questions.

1. That is up to you, but if you train in the morning, make sure you eat at least one full meal before you train. Don't train with weights fasted.
2. You can do cardio on some rest days, but make sure you give yourself at least one complete rest day each week to help with your recovery.

Jerry
Posted on: Sun, 11/13/2022 - 15:24

I train boxing twice a week for an intense and non stop hour which includes thirty minutes of heavy bag work.
Would this be a good routine to use for strength and muscle building while not interfering with my recovery?

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Roger
Posted on: Sat, 11/19/2022 - 09:20

As long as you eat enough to support that recovery, you will be fine, Jerry!

JJ
Posted on: Sun, 09/11/2022 - 12:51

Hi. I had 2 Hernia operations this year where I was cut the full length of my stomach. During the recovery time I picked up a lot of weight. What exercises would you recommend to get my abs strong again and to get my stomach flat again? Also, can I do build my upper body while trying to get my stomach flat?

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Roger
Posted on: Sun, 09/18/2022 - 10:56

Hey JJ, you should talk to your doctor or surgeon about what you can do for your midsection. You can build your upper body up, but machines and barbells in rack positions are your best choices for exercises. No picking up dumbbells or weights up off the floor until you get clearance from the doc.

Mark
Posted on: Mon, 08/15/2022 - 12:04

Hi, excuse my lack of knowledge, it’s been 14 years since I was last weight training. Is there a specific reason why biceps and triceps are trained on different days please and not together?

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Roger
Posted on: Tue, 08/16/2022 - 10:14

Some authors prefer to separate them with some programs. Biceps are involved when you train back, and triceps join the party on chest day. Might as well give them a pump since they're already active. I've trained them together and apart. If this doesn't work for you after a few weeks, feel free to find an arm program. We have plenty here!

Mark
Posted on: Tue, 08/16/2022 - 10:39

Thank you for your reply. As you say I’ll see how I go and check
back in your articles.

Josiah
Posted on: Tue, 07/26/2022 - 21:03

Hi, can any kind soul advise me on which off day (Tues, Thurs, Sat, or Sun?) within this plan is best for doing a 30 mins treadmill and 30 mins swimming?

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Roger
Posted on: Fri, 08/05/2022 - 21:27

Hi, Josiah. I'll take a crack at it. If you're going to do both on the same day, do it on Tuesday. If you want to do them on separate days, do the treadmill on Tuesday and swim on Thursday. Hope this helps!

Bj
Posted on: Mon, 12/13/2021 - 01:24

Hey I want increase body weight and also tone my body and recommendations?

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Roger
Posted on: Tue, 12/14/2021 - 18:27

Hi, BJ. The best bet between the two is to reduce bodyfat and develop the tone look first. Then, try to increase your body weight.

Riley
Posted on: Mon, 09/20/2021 - 10:46

On the rep amount for the tricep dip column under monday it says “failure”. What does that mean and if it’s a typo how many reps should I do?

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Roger
Posted on: Tue, 10/05/2021 - 21:02

Hi, Riley. That means to do as many reps as you possibly can with proper form. When you're unable to do a rep with good form, then you've reached failure. That could be 10, 15, 20 reps, maybe more. Hope this helps.

Jackay
Posted on: Mon, 06/28/2021 - 04:17

Hey its good workout. I am 38 yrs male n want shape my Chest, Butt, Legs n arm i dont want 6 pack or skinny body. any suggestion for that.

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Abigail
Posted on: Mon, 06/28/2021 - 09:05
Jason
Posted on: Tue, 06/22/2021 - 13:41

After finishing this what would you recommend next?

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Abigail
Posted on: Wed, 06/23/2021 - 09:00

Hey Jason - how many days per week are you wanting to hit the gym?

Matt Mounts
Posted on: Sat, 05/22/2021 - 13:55

I just finished week 4 and I feel really good. I am feeling a bit weaker in my left arm, is there anything I can do to balance myself out?

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Abigail
Posted on: Mon, 05/24/2021 - 10:12

Hey Matt - Glad you're liking the program! It's normal to have one side that's slightly weaker than the other. When doing unilateral movements, I always start with my weaker side and really focus on mind-muscle connection.

McInbutler
Posted on: Wed, 05/05/2021 - 21:20

What ab exercises can I add, or will it suffice as is to trim a 44 year old female’s spare tire? Add- 10 years out of the gym, 5’6, 145#.

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Abigail
Posted on: Thu, 05/06/2021 - 09:40
Matthew Mounts
Posted on: Fri, 04/16/2021 - 13:28

Can I replace the leg press with squats and add a deadlift to day 2?

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Abigail
Posted on: Mon, 04/19/2021 - 09:48

Hey Matthew - yes, you can do that.

Andre
Posted on: Sat, 04/03/2021 - 02:46

How much time you're supposed to rest between reps ?

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Abigail
Posted on: Tue, 04/06/2021 - 10:04

Hey Andre - there is zero rest between reps. Rest between sets can be 45-60 seconds.

Eric Kuehn
Posted on: Mon, 11/02/2020 - 17:47

Hello. I’m 8 weeks into this 3 day split and I’ve had a lot of gains. I really want to start adding squats and dead lifts into my weekly routine. Can you recommend a 3 day split to follow this one?

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Abigail
Posted on: Tue, 11/03/2020 - 09:34
John Brown
Posted on: Thu, 09/10/2020 - 18:32

What should be my rest time between each rep on the workouts and rest time between each different workout

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Abigail
Posted on: Fri, 09/25/2020 - 16:29

Hey John - You should not be resting between reps. The reps should be performed back to back until you reach the prescribed number. Rest between sets should be 45-60 seconds. Rest between exercises can be 2-3 minutes. Hope that helps!

Jaikaran saini
Posted on: Sat, 08/31/2019 - 04:26

What diet plan should I follow for this exercise plan please tell me.

Tashi
Posted on: Fri, 07/12/2019 - 10:51

Is it ok to include cardio (treadmill or swim) on the rest days.

Ricardo Cesari
Posted on: Thu, 02/07/2019 - 09:52

Should I be resting in between sets and if yes how long

Eduardo Eduardo...
Posted on: Sun, 02/03/2019 - 12:02

In the end of each workout its 2 exercicies for abs and two for lower back ?

Andreas Jansson
Posted on: Tue, 01/08/2019 - 13:12

What does 4 sets of12,10,10,10 mean?

Sam
Posted on: Mon, 03/25/2019 - 12:16

Means
first set is 12 reps
Second set 10 reps
Third 10 reps
Fourth 10 reps
Best Regards

Andreas
Posted on: Sat, 09/26/2020 - 01:58

Do you mean same weight in every set or increase weight each set? 12,10,10,10

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Abigail
Posted on: Mon, 09/28/2020 - 09:23

Hey Andreas - Your weight should stay the same and you should be focusing on form & technique. Hope that helps!

Jason
Posted on: Sun, 09/16/2018 - 13:30

Do I need to add weight after each sets?
Looking forward to your response.

Thank you very much

mick
Posted on: Mon, 09/10/2018 - 16:52

Hi I'm just wondering how many sets and reps I should do on my abs (I'm coming back from a serious illness )