3 Month Workout Plan For Muscle Gain

Its focus is to help increase muscle gain and strength development.

3 month workout plan for muscle gain. For taxing lifts such as deadlift and squats you may rest as long as 3 to 5 minutes in between. With some hard work motivation and the right tools you ll be able to transform your body by shredding fat and boosting lean mass. While such results are aggressive and can t continue at the same torrid rate indefinitely we ve seen firsthand individuals who ve followed our mass gaining programs and reached double digits in four short weeks averaging gains of 2 3 pounds a week. Gain mass and build lean muscle in just 3 months with this bodybuilding meal plan.

Do this low repetition high weights programme for weeks one three five seven and nine. Now that we understand the basic principles to apply when creating a workout spanning 3 months let s look at a complete plan with guidelines for maximum mass gain. How does the plan work. With your new measurements use the following criteria to guide you during the second month.

Minimize or eliminate most shocking techniques like forced or assisted reps excessive drop sets negatives and partials. Workout 2 daily cardio. Rest for 60 to 90 seconds between sets to make sure you re fully recovered. The muscle building program is suitable for beginners and intermediates.

Regardless of which meal plan you follow on workout days keep your rest day diet the same. Workout 1 daily cardio. This week by week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. To achieve this we ve split your workouts into 3 distinct phases.

Late beginners that push themselves can expect to gain about 1 pounds of muscle per month during the first 3 months on this workout. The workout plan is a 3 6 day split you can follow for the next 6 weeks to build muscle. This routine is a 3 day a week workout routine. Rest no more then 2 minutes between sets.

Workout 2 daily cardio. Try this four week plan at the gym or at home adapted from warner s new book this is why you re sick tired. It s a lofty goal. This routine is typically used by beginners and involves full body workouts.

Each workout day is followed by 1 rest day and the third workout is followed by 1 or 2 rest days as most people will take the weekend off entirely. Gain 10 pounds of muscle in just one month. Weeks 1 and 2 will kick up your heart rate while building fat fighting muscle. 3 months to 1 year.

Trust us it can be done. The muscle transformation workout. You ve got 3 months to put a real dent in your training. 3 day full body routine.

Weeks 3 and 4 will build strength power and endurance.