In this article, I’ll show you how to program your workouts within three sessions (Monday, Wednesday, and Friday) to hit every muscle group efficiently.<\/p>\n\n\n\n
This training program will allow you to train in an organized way and help you get aesthetics over time.<\/p>\n\n\n\n
Workout Plan Description<\/strong><\/h2>\n\n\n\nThis workout plan involves training three times weekly – chest and shoulder on Monday, back and core on Wednesday, and legs and arms on Friday, ensuring your every muscle gets decent work over a three-day period.<\/p>\n\n\n\n
It will suit intermediates who have been working out for a while and want to put on mass.<\/p>\n\n\n\n
Pairing this workout routine with a good diet program will help you shape your physique over time.<\/p>\n\n\n\n
Once you get bored or don’t see results, I suggest shuffling muscle groups or increasing the frequency<\/a> to stimulate your muscle growth.<\/p>\n\n\n\nMon\/Wed\/Fri Workout Routine to Gain Mass<\/strong><\/h2>\n\n\n\n\n- Monday – Chest and Shoulder<\/strong><\/li>\n\n\n\n
- Tuesday – Rest<\/li>\n\n\n\n
- Wednesday – Back and Core<\/strong><\/li>\n\n\n\n
- Thursday – Rest<\/li>\n\n\n\n
- Friday – Legs and Arms<\/strong><\/li>\n\n\n\n
- Saturday – Rest<\/li>\n\n\n\n
- Sunday – Rest<\/li>\n<\/ul>\n\n\n\n
Monday – Chest and Shoulder<\/h3>\n\n\n\n![\"Monday](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/06\/Monday-Chest-and-Shoulder-Workout.jpg\" "\\"\\"")
<\/figure>\n\n\n\nExercise #1 – Seated Pec Deck Fly (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set with light weight: 1 x 15 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Incline Bench Press (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working set with Moderate weight: 1 x 10-12 reps<\/li>\n\n\n\n
- Working sets with heavy weight: 2 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – High to Low Cable Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate to heavy weight: 3 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Smith Machine Overhead Press (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working set with Moderate weight: 1 x 10-12 reps<\/li>\n\n\n\n
- Heavyweight set: 1 set of 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Seated Lateral Raises<\/a><\/strong> (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working sets with Moderate weight: 3 x 8-10 reps.<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – High Cable Reverse Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with Moderate weight: 2 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Wednesday – Back and Core<\/h3>\n\n\n\n![\"Wednesday](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/06\/Wednesday-Back-and-Core.jpg\" "\\"\\"")
<\/figure>\n\n\n\nExercise #1 – Front Lat Pulldown (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Bent-over Barbell Row (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – Seated Cable\/Machine Row (4 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded sets: 2 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Single-arm Dumbbell Row\/Landmine Close Grip Row<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Moderate to heavy weight sets: 3 x 6-8 reps <\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Hanging Knee\/Leg Raises<\/a> (4 sets)<\/strong><\/p>\n\n\n\n\n- Bodyweight Knee Raises: 2 sets x 20 reps<\/li>\n\n\n\n
- Weighted Knee Raises: 2 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – Kneeling Cable Crunches<\/a> (4 sets)<\/strong><\/p>\n\n\n\n\n- Moderate weight sets: 4 x 20 reps<\/li>\n<\/ul>\n\n\n\n
Friday – Leg and Arms<\/h3>\n\n\n\n
Exercise #1 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up sets with light weight: 2 x 20 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Leg Press (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working set with moderate weight: 1 x 12-15 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – Smith Machine Back Squat (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 12-15 reps<\/li>\n\n\n\n
- Heavy loaded sets: 1 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 2 x 12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Leg Curl (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 3 x 12-15 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – Dumbbell Romanian Deadlift<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 3 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #7 and #8 Superset – Bar\/Machine Dips and Straight Barbell Curl (3 sets)<\/strong><\/p>\n\n\n\n\n- Perform three sets of 10-15 reps with no rest between them.<\/li>\n<\/ul>\n\n\n\n
Exercise #9 and #10 Superset – Bar Pushdown and Alternating Dumbbell Curl (3 sets)<\/strong><\/p>\n\n\n\n\n- Perform three sets of 10-15 reps for each exercise, rest for 1 minute, then repeat.<\/li>\n<\/ul>\n\n\n\n
Download The M-W-F Progam PDF<\/strong><\/h2>\n\n\n\nMon-Wed-Fri Workout Plan<\/a>Download<\/a><\/div>\nReferences<\/h3>- 1<\/span> Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy?<\/a> A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-1295. doi:10.1080\/02640414.2018.1555906<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"
You don’t have to hit the gym every day to build a burliest physique, you can do that by working thrice a week. A three-day split is as effective as a five-day routine when you perform the same number of reps and sets.1 Schoenfeld BJ, Grgic J, Krieger J. How many times per week should … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":25065,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-25051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=25051"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions"}],"predecessor-version":[{"id":25069,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions\/25069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/25065"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=25051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=25051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=25051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Mon\/Wed\/Fri Workout Routine to Gain Mass<\/strong><\/h2>\n\n\n\n\n- Monday – Chest and Shoulder<\/strong><\/li>\n\n\n\n
- Tuesday – Rest<\/li>\n\n\n\n
- Wednesday – Back and Core<\/strong><\/li>\n\n\n\n
- Thursday – Rest<\/li>\n\n\n\n
- Friday – Legs and Arms<\/strong><\/li>\n\n\n\n
- Saturday – Rest<\/li>\n\n\n\n
- Sunday – Rest<\/li>\n<\/ul>\n\n\n\n
Monday – Chest and Shoulder<\/h3>\n\n\n\n<\/figure>\n\n\n\nExercise #1 – Seated Pec Deck Fly (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set with light weight: 1 x 15 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Incline Bench Press (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working set with Moderate weight: 1 x 10-12 reps<\/li>\n\n\n\n
- Working sets with heavy weight: 2 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – High to Low Cable Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate to heavy weight: 3 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Smith Machine Overhead Press (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working set with Moderate weight: 1 x 10-12 reps<\/li>\n\n\n\n
- Heavyweight set: 1 set of 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Seated Lateral Raises<\/a><\/strong> (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working sets with Moderate weight: 3 x 8-10 reps.<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – High Cable Reverse Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with Moderate weight: 2 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Wednesday – Back and Core<\/h3>\n\n\n\n<\/figure>\n\n\n\nExercise #1 – Front Lat Pulldown (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Bent-over Barbell Row (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – Seated Cable\/Machine Row (4 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded sets: 2 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Single-arm Dumbbell Row\/Landmine Close Grip Row<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Moderate to heavy weight sets: 3 x 6-8 reps <\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Hanging Knee\/Leg Raises<\/a> (4 sets)<\/strong><\/p>\n\n\n\n\n- Bodyweight Knee Raises: 2 sets x 20 reps<\/li>\n\n\n\n
- Weighted Knee Raises: 2 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – Kneeling Cable Crunches<\/a> (4 sets)<\/strong><\/p>\n\n\n\n\n- Moderate weight sets: 4 x 20 reps<\/li>\n<\/ul>\n\n\n\n
Friday – Leg and Arms<\/h3>\n\n\n\n
Exercise #1 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up sets with light weight: 2 x 20 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Leg Press (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working set with moderate weight: 1 x 12-15 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – Smith Machine Back Squat (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 12-15 reps<\/li>\n\n\n\n
- Heavy loaded sets: 1 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 2 x 12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Leg Curl (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 3 x 12-15 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – Dumbbell Romanian Deadlift<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 3 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #7 and #8 Superset – Bar\/Machine Dips and Straight Barbell Curl (3 sets)<\/strong><\/p>\n\n\n\n\n- Perform three sets of 10-15 reps with no rest between them.<\/li>\n<\/ul>\n\n\n\n
Exercise #9 and #10 Superset – Bar Pushdown and Alternating Dumbbell Curl (3 sets)<\/strong><\/p>\n\n\n\n\n- Perform three sets of 10-15 reps for each exercise, rest for 1 minute, then repeat.<\/li>\n<\/ul>\n\n\n\n
Download The M-W-F Progam PDF<\/strong><\/h2>\n\n\n\nMon-Wed-Fri Workout Plan<\/a>Download<\/a><\/div>\nReferences<\/h3>- 1<\/span> Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy?<\/a> A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-1295. doi:10.1080\/02640414.2018.1555906<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"
You don’t have to hit the gym every day to build a burliest physique, you can do that by working thrice a week. A three-day split is as effective as a five-day routine when you perform the same number of reps and sets.1 Schoenfeld BJ, Grgic J, Krieger J. How many times per week should … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":25065,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-25051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=25051"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions"}],"predecessor-version":[{"id":25069,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions\/25069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/25065"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=25051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=25051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=25051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Monday – Chest and Shoulder<\/h3>\n\n\n\n<\/figure>\n\n\n\nExercise #1 – Seated Pec Deck Fly (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set with light weight: 1 x 15 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Incline Bench Press (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working set with Moderate weight: 1 x 10-12 reps<\/li>\n\n\n\n
- Working sets with heavy weight: 2 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – High to Low Cable Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate to heavy weight: 3 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Smith Machine Overhead Press (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working set with Moderate weight: 1 x 10-12 reps<\/li>\n\n\n\n
- Heavyweight set: 1 set of 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Seated Lateral Raises<\/a><\/strong> (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 15 reps<\/li>\n\n\n\n
- Working sets with Moderate weight: 3 x 8-10 reps.<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – High Cable Reverse Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with Moderate weight: 2 x 10-12 reps<\/li>\n<\/ul>\n\n\n\n
Wednesday – Back and Core<\/h3>\n\n\n\n<\/figure>\n\n\n\nExercise #1 – Front Lat Pulldown (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Bent-over Barbell Row (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – Seated Cable\/Machine Row (4 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 2 x 8-10 reps<\/li>\n\n\n\n
- Heavy loaded sets: 2 x 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Single-arm Dumbbell Row\/Landmine Close Grip Row<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Moderate to heavy weight sets: 3 x 6-8 reps <\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Hanging Knee\/Leg Raises<\/a> (4 sets)<\/strong><\/p>\n\n\n\n\n- Bodyweight Knee Raises: 2 sets x 20 reps<\/li>\n\n\n\n
- Weighted Knee Raises: 2 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – Kneeling Cable Crunches<\/a> (4 sets)<\/strong><\/p>\n\n\n\n\n- Moderate weight sets: 4 x 20 reps<\/li>\n<\/ul>\n\n\n\n
Friday – Leg and Arms<\/h3>\n\n\n\n
Exercise #1 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up sets with light weight: 2 x 20 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #2 – Leg Press (3 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working set with moderate weight: 1 x 12-15 reps<\/li>\n\n\n\n
- Heavy loaded set: 1 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #3 – Smith Machine Back Squat (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 2 x 12-15 reps<\/li>\n\n\n\n
- Heavy loaded sets: 1 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #4 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 2 x 12 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #5 – Leg Curl (4 sets)<\/strong><\/p>\n\n\n\n\n- Warm-up set: 1 x 20 reps<\/li>\n\n\n\n
- Working sets with moderate weight: 3 x 12-15 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #6 – Dumbbell Romanian Deadlift<\/a> (3 sets)<\/strong><\/p>\n\n\n\n\n- Working sets with moderate weight: 3 x 8-10 reps<\/li>\n<\/ul>\n\n\n\n
Exercise #7 and #8 Superset – Bar\/Machine Dips and Straight Barbell Curl (3 sets)<\/strong><\/p>\n\n\n\n\n- Perform three sets of 10-15 reps with no rest between them.<\/li>\n<\/ul>\n\n\n\n
Exercise #9 and #10 Superset – Bar Pushdown and Alternating Dumbbell Curl (3 sets)<\/strong><\/p>\n\n\n\n\n- Perform three sets of 10-15 reps for each exercise, rest for 1 minute, then repeat.<\/li>\n<\/ul>\n\n\n\n
Download The M-W-F Progam PDF<\/strong><\/h2>\n\n\n\nMon-Wed-Fri Workout Plan<\/a>Download<\/a><\/div>\nReferences<\/h3>- 1<\/span> Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy?<\/a> A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-1295. doi:10.1080\/02640414.2018.1555906<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"
You don’t have to hit the gym every day to build a burliest physique, you can do that by working thrice a week. A three-day split is as effective as a five-day routine when you perform the same number of reps and sets.1 Schoenfeld BJ, Grgic J, Krieger J. How many times per week should … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":25065,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-25051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=25051"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions"}],"predecessor-version":[{"id":25069,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions\/25069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/25065"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=25051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=25051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=25051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nExercise #1 – Seated Pec Deck Fly (3 sets)<\/strong><\/p>\n\n\n\n Exercise #2 – Incline Bench Press (4 sets)<\/strong><\/p>\n\n\n\n Exercise #3 – High to Low Cable Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n Exercise #4 – Smith Machine Overhead Press (3 sets)<\/strong><\/p>\n\n\n\n Exercise #5 – Seated Lateral Raises<\/a><\/strong> (4 sets)<\/strong><\/p>\n\n\n\n Exercise #6 – High Cable Reverse Fly<\/a> (3 sets)<\/strong><\/p>\n\n\n\n Exercise #1 – Front Lat Pulldown (4 sets)<\/strong><\/p>\n\n\n\n Exercise #2 – Bent-over Barbell Row (4 sets)<\/strong><\/p>\n\n\n\n Exercise #3 – Seated Cable\/Machine Row (4 sets)<\/strong><\/p>\n\n\n\n Exercise #4 – Single-arm Dumbbell Row\/Landmine Close Grip Row<\/a> (3 sets)<\/strong><\/p>\n\n\n\n Exercise #5 – Hanging Knee\/Leg Raises<\/a> (4 sets)<\/strong><\/p>\n\n\n\n Exercise #6 – Kneeling Cable Crunches<\/a> (4 sets)<\/strong><\/p>\n\n\n\n Exercise #1 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n Exercise #2 – Leg Press (3 sets)<\/strong><\/p>\n\n\n\n Exercise #3 – Smith Machine Back Squat (4 sets)<\/strong><\/p>\n\n\n\n Exercise #4 – Leg Extension (2 sets)<\/strong><\/p>\n\n\n\n Exercise #5 – Leg Curl (4 sets)<\/strong><\/p>\n\n\n\n Exercise #6 – Dumbbell Romanian Deadlift<\/a> (3 sets)<\/strong><\/p>\n\n\n\n Exercise #7 and #8 Superset – Bar\/Machine Dips and Straight Barbell Curl (3 sets)<\/strong><\/p>\n\n\n\n Exercise #9 and #10 Superset – Bar Pushdown and Alternating Dumbbell Curl (3 sets)<\/strong><\/p>\n\n\n\n You don’t have to hit the gym every day to build a burliest physique, you can do that by working thrice a week. A three-day split is as effective as a five-day routine when you perform the same number of reps and sets.1 Schoenfeld BJ, Grgic J, Krieger J. How many times per week should … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":25065,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-25051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=25051"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions"}],"predecessor-version":[{"id":25069,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25051\/revisions\/25069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/25065"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=25051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=25051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=25051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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Wednesday – Back and Core<\/h3>\n\n\n\n
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Friday – Leg and Arms<\/h3>\n\n\n\n
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Download The M-W-F Progam PDF<\/strong><\/h2>\n\n\n\n
References<\/h3>