3 training programs for muscle building

muscle building

Many strength athletes often look for the the right one training methods for a quick muscle building, Below we have put together a split training program that consists of a three-, four- and five-day program. If you have tested the individual programs, you will find out very quickly which day program is best for you and your desired muscle growth.

1. 3-day full-body training program

The 3-day training program consists of three training days, which are alternately interrupted by a regeneration day. This training program is especially suitable for beginners. You can get intensively familiar with new exercise variants and also put heavy weights, as they always have a regeneration day in between. Less is more and this is especially true for the beginner, who can achieve a quick muscle gain in three training days. The 3-day full-body program, the beginner should train for about three to six months before he then changes to the 4-day program. Example of a three-day full-body workout

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Day 1 - Training Day 1:

  • Squats - 4 sets of 8 Wdhl.
  • Bench press - 4 sets of 8 Wdhl.
  • Pull-ups - 4 sets of 8 Wdhl.
  • Military Press - 4 sets of 8 Wdhl.
  • Barbell Curls - 4 sets of 8 Wdhl.
  • From scooter - 4 sets of 8 Wdhl.

Day 2: Regeneration Day 3 - Training Day 2:

  • Deadlifts - 5 sets of 5 Wdhl.
  • Bent Over Rows - 5 sets of 5 Wdhl.
  • Dumbbell Incline Bench Press - 5 sets of 5 Wdhl.
  • Lateral Raises - 5 sets of 5 Wdhl.
  • Dumbbell Triceps Extensions - 5 sets of 5 Wdhl.
  • Hammer Curls - 5 sets of 5 Wdhl.

Day 4: Regeneration Day 5 - Training Day 3:

  • Lunges - 3 sets of 12 Wdhl
  • Dips - 3 sets of 12 Wdhl
  • Chin-ups - 3 sets of 12 Wdhl
  • Push Press - 3 sets of 12 Wdhl
  • Calf Raises, sitting - 3 sets of 12 Wdhl
  • Plate Twists - 3 sets of 12 Wdhl

Day 6 and 7: Regeneration

2. 4-day split training program

This training program is suitable for the advanced strength athlete who has become accustomed to weights and exercises and now wants to accelerate his muscle building. The new training program consists of the split of upper and lower body. The strength athlete trains in the interval upper body, rest day, lower body and then repeats this training variant in the coming days. Now the individual muscle groups are trained more intensively with higher weights, while the regeneration phase is extended by the higher load on two days. The 4-day split training program should be followed for 6 to 18 months before you start the heavy and intensive 5-day program. Example of a four-day split training program Day 1: Upper body

  • Bench press - 4 sets of 6-8 dials.
  • Bent Over Row - 4 sets of 6-8 Wdhl.
  • Dumbbell Shoulder Press - 3 sets of 10-12 Wdhl.
  • Biceps Curl - 3 sets of 10-12 Wdhl.
  • Triceps Pull-downs - 3 sets of 10-12 Wdhl.

Day 2: Lower body

  • Front Squat - 4 sets of 6-8 Wdhl.
  • Deadlift -4 sets of 6-8 dials.
  • Lunges - 3 sets à 10-12 Wdhl.
  • Hamstring Curl - 3 sets à 10-12 Wdhl.
  • Standing Calf Raises - 3 sets of 10-12 Wdhl.

Day 3: Cardio / Off Day 4: Upper body

  • Incline Bench Press - 4 sets of 6-8 Wdhl.
  • Lat Pull-down - 4 sets of 6-8 Wdhl.
  • Barbell Shoulder Press - 3 sets of 10-12 Wdhl.
  • Front Lateral Raises - 3 sets of 10-12 Wdhl.
  • Dips - 3 sets à 10-12 Wdhl.

Day 5: Lower body

  • Back Squat - 4 sets of 6-8 Wdhl.
  • Stiff-Legged Deadlift - 4 sets of 6-8 Wdhl.
  • One-legged squat on the leg press - 3 sets of 10-12 dials.
  • Hamstring Curl - 3 sets à 10-12 Wdhl.
  • Calf Raises, sitting -3 sets of 10-12 Wdhl.

Day 6 And 7: Cardio / Off

3. 5-day split training program

The best program for the experienced strength athlete is the 5-day split training program, which gives your muscle building the last nuance. This specific training for muscle building trains the individual muscle parts, which are divided into the chest, back, arms, shoulders and legs. Every training day you train a different muscle group. Regeneration is on the third and seventh day of training. A 5-day split training program should be trained for only two years, so that a sustainable muscle can arise. As individual muscles grow slower and slower, it takes a lot of discipline, patience, and heavy weights for long-term success. Example of a five-day split training program Day 1: Breast Bench press on the flat bench: 3 sets of 12 Wdhl. Incline Dumbbell Press: 3 sets of 12 Wdhl. Decline Dumbbell Press: 3 sets of 12 Wdhl. Dumbbell Flyes: 3 sets of 12 Wdhl. Cable Crossover: 3 sets of 12 Wdhl. Chest Sweater: 3 sets of 12 Wdhl. Weighted Crunches: 3 sets of 12 Wdhl. Leg Raises: 3 sets of 12 Wdhl. From Twists: 3 sets of 12 Wdhl. Day 2: Back

  • Deadlifts: 3 sets of 12 Wdhl
  • Weighted Pull Ups: 3 sets of 12 Wdhl
  • Yates Rows: 3 sets of 12 selections
  • Dumbbell Rows: 3 sets of 12 Wdhl
  • Lat Pulldown: 3 sets of 12 Wdhl
  • Dumbbell Shrugs: 3 sets of 12 Wdhl

Day 3: Regeneration Day 4: Shoulders

  • Dumbbell Shoulder Press: 3 sets of 12 Wdhl
  • Arnold Presses: 3 sets of 12 Wdhl
  • Side Raises: 3 sets of 12 Wdhl
  • Front Raises: 3 sets of 12 Wdhl
  • Wide Grip Upright Rows: 3 sets of 12 Wdhl
  • Weighted Crunches: 3 sets of 12 Wdhl
  • Leg Raises: 3 sets of 12 Wdhl
  • From Twists: 3 sets of 12 Wdhl

Day 5: Legs

  • Squat: 3 sets of 12 Wdhl
  • Leg press: 3 sets of 12 Wdhl
  • Lunges: 3 sets of 12 Wdhl
  • Leg Extensions: 3 sets of 12 Wdhl
  • Leg Curls: 3 sets of 12 Wdhl
  • Donkey Calf Raises: 3 sets of 12 Wdhl

Day 6: Poor

  • Close Grip Bench Press: 3 sets of 12 Wdhl
  • V-Bar Tricep Extension: 3 sets of 12 Wdhl
  • Skull Crushers: 3 sets of 12 Wdhl
  • Pull Downs: 3 sets of 12 Wdhl
  • Bicep Barbell Curls: 3 sets of 12 Wdhl
  • Alternate Dumbbell Curls: 3 sets of 12 Wdhl
  • Preacher Curls: 3 sets of 12 Wdhl
  • Reverse Grip Curls: 3 sets of 12 Wdhl
  • Weighted crunches: 3 sets of 12 Wdhl
  • Leg Raises: 3 sets of 12 Wdhl
  • From Twists: 3 sets of 12 Wdhl

Day 7: Regeneration

Build muscle for each level

The examples and descriptions of the individual training programs refer to timed training variants in combination with the training level that the strength athlete has achieved. Those who want to get into these training programs can quickly find out which level suits them best. Especially beginners are thrilled by the three-day variant, because they are slowly introduced to the weight training without overtraining and achieve a rapid muscle growth. The advanced has the choice between the four- and five-day program and can thus make an intensive experience with daily routine and the effect on his muscle building. The entire program with the different daily intervals seems logical and also recommended if you want to achieve long-term sustainable muscle building.