3 Day Intermediate Gym Workout Plan to Build Muscle
A 3-day gym plan to build muscle, built around upper body, lower body, then full body. Made for intermediate lifters, using barbells, dumbbells and machines, with every set and rep written out.
Change my answersWeek 1, day by day
Workout 1: upper body
≈ 46 minWarm-up (5 min)
- 3 minutes on the bike or rower at an easy pace.
- 10 shoulder circles and 10 bodyweight squats.
- On your first exercise, do two warm-up sets, using about half then three quarters of your working weight.
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Barbell bench press
4 × 8 · rest 120 s
Squeeze your shoulder blades into the bench, lower the bar to mid-chest and press straight up.
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Bent-over barbell row
4 × 8 · rest 120 s
Hinge forward with a flat back and pull the bar to your lower belly, elbows close to your body.
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Standing barbell overhead press
3 × 10 · rest 90 s
Standing with glutes and abs tight, press the bar overhead without arching your back.
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Wide-grip lat pulldown
3 × 10 · rest 90 s
Pull the bar to your upper chest while squeezing your shoulder blades together, without swinging back.
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Triceps pushdown
3 × 12 · rest 60 s
Keep your elbows tight to your sides and push the bar down until your arms are straight, without moving your shoulders.
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Barbell curl
3 × 12 · rest 60 s
Keep your elbows fixed at your sides, curl the bar without momentum and lower it with control.
Workout 2: lower body
≈ 42 minSame warm-up as the first session.
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Barbell back squat
4 × 8 · rest 120 s
With the bar on your upper back, sit your hips back until your thighs are parallel, heels planted.
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Romanian deadlift
3 × 10 · rest 90 s
With soft knees and a flat back, slide the bar down your legs by pushing your hips back.
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Leg press
3 × 12 · rest 90 s
Set your feet shoulder-width apart and lower until your knees are well bent, keeping your lower back against the seat.
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Seated leg curl
3 × 12 · rest 60 s
Keep your back firmly against the seat, curl your legs smoothly, then return slowly.
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Standing calf raise
4 × 12 · rest 45 s
Rise as high as you can on your toes, pause, then lower all the way down.
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Cable crunch
3 × 15 · rest 45 s
Kneel facing the cable, curl your torso down by rounding your back, with your hips still.
Workout 3: full body
≈ 43 minSame warm-up as the first session.
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Incline barbell bench press
4 × 10 · rest 90 s
Set the bench to about 30 degrees, lower the bar to your upper chest and press back up.
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Seated cable row
3 × 10 · rest 90 s
Sit tall, pull the handle to your belly button while squeezing your shoulder blades, then return with control.
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Hack squat
3 × 10 · rest 90 s
With your back flat against the pad, lower until your thighs are parallel to the platform.
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Lying leg curl
3 × 12 · rest 60 s
Keep your hips on the pad, curl your heels toward your glutes, then lower slowly.
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Dumbbell lateral raise
3 × 15 · rest 45 s
Raise your arms out to the sides up to shoulder height with soft elbows, using light dumbbells.
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Face pull
3 × 15 · rest 45 s
Pull the rope toward your face while spreading your hands, elbows high, with a light weight.
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Plank
3 × 40 s · rest 45 s
Rest on your forearms with your body straight from head to heels and your abs tight.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
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