Three day muscle training program to grow your muscles
Muscle exercise is best not to practice a day, so that our muscles are very seriously affected, you can exercise again every other day. For beginners, we can practice three times a week, which will ensure the right amount of muscle training, but not too much. So today we will introduce a three-day muscle training plan, let’s go and have a look!
Total body training Program 1
Bench press 3 sets x 5-8 reps
Pull down 3 sets of high level ×10-15 times
Squat 3 sets x 5-8 times
3 sets of leg curls x 10-15 reps
2 sets of shoulder presses ×5-8 reps
2 sets of upward bends ×10-15 reps
Press down the rope 2 sets x 10-15 times
Total body Training Program 2
Incline dumbbell bench press 3 sets ×10-15 reps
Sitting rope row 3 sets x 15-20 reps
3 sets of leg lifts x 10-15 reps
Romanian hard pull 3 sets ×10-15 times
2 sets of side lift ×15-20 times
2 sets of dumbbell hammer bends ×10-15 reps
Head triceps stretch 2 sets x 10-15 times
Total body training Program 3
Rope chest clamp 3 sets ×15-20 times
3 sets of dumbbell row ×5-8 reps
Leg flexion and extension 3 sets ×15-20 times
3 sets of leg curls ×15-20 reps
2 sets of lean side lift ×10-15 reps
Lift the priest’s bench 2 sets x 10-15 times
2 sets of supine triceps extension ×10-15 reps
The planned number of groups is the formal group, excluding the warm-up group. If you are using heavy weights, a few gradual warm-up sets are highly recommended. This prepares your joints, muscles, and nervous system.
This is a default version of the three-day total body training program. You train on Monday, Wednesday, Friday and then rest the rest of the time. However, the amount of time you spend training is not set in stone. For example, you can also go to the gym on Tuesdays, Thursdays and Saturdays. And if you miss a training session, you can put your plans back a day.
Ideally, practice every other day. But if you miss training on Wednesday and can’t train on Saturday or the weekend, then two days in a row is fine. In fact, exercising the same muscles on consecutive days results in similar muscle growth.