Next up is the reverse grip lat pulldown, which targets your back and biceps. If all you have is a flat bench and a couple of dumbbells, the dumbbell bench press works fine as an alternative. The first upper body exercise is the bench press, which is a highly effective way to build size and strength in your chest, shoulders and arms.
#ARNOLD BLUEPRINT TO MASS BOOK FULL#
3 Day Full Body Workout Routine Workout A
#ARNOLD BLUEPRINT TO MASS BOOK PDF#
You’ll find a link to the 3 day full body workout PDF at the bottom of this page. I’ll talk more about why it’s set up the way it is in just a moment.įor a few of the movements, I’ve also included links to video demonstrations, so you can see how they’re done. It involves hitting the major muscle groups three days per week. With all that out of the way, here’s what the 3 day full body workout program looks like. However, you won’t gain muscle as fast as you would have done had your diet put you in a calorie surplus, with everything set up for the sole purpose of adding mass. It is possible, for some people at least, to gain muscle in calorie deficit. To make progress as fast as your genetics will allow, you’ll need to focus on one major fitness goal to the exclusion of everything else.įinally, if you want to drop some fat, there’s no reason why you can’t combine this 3 day full body split with a diet geared towards fat loss (which I cover in more detail inside my Gutless nutrition manual). It’s not meant to help you prepare for a Spartan race, give you the conditioning of a UFC fighter, or turn you into a serious contender for the title of World’s Strongest Man.ĭon’t try to improve multiple physical qualities at the same time. Third, this is a 3 day full body split designed to stimulate muscle growth. I don’t know how long you’ve been training, what your genetics are like, or how close you are to your maximum muscular potential.Īll of these things can have a big impact on the speed at which muscle is built. Second, I can’t make any promises about how long it’s going to take to gain muscle, because I don’t know you. While the typical beginner can make significant changes to their physique in a matter of months, it will take a lot longer before you get anywhere near the upper limit of muscle mass you’re capable of adding to your frame.Įven if you’re following the best full body workout ever devised in all of human history, adding muscle to your frame takes persistence, hard work and patience. It takes ferocious consistency, discipline and sustained effort over a period of several years. If you want a simple but highly effective 3 day full body workout routine designed for muscle hypertrophy, one that doesn’t involve doing weird exercises you’ve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how it’s done.īefore you continue, I do want to point out a few things.įirst, building muscle is hard work.
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