Free Workout Plan #3: 3-Day Plan to Build Muscle

This intermediate free workout plan is a three day plan. It is split into two workouts, Chest/Back/Shoulders and Legs/Arms. Perform the workouts every other day, alternating the workouts each time, with 2 days rest after the third workout of the week.

For example, if your first workout is Monday, then you should workout on Monday, Wednesday, and Friday. Tuesday, Thursday, Saturday, and Sunday would be rest days.

You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-0-1 tempo (that is, 2 seconds down, no pause, 1 second up).

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Workout Schedule
Day	Workout
Day	Week 1	Week 2
Day 1	Chest/Back/Shoulders	Legs/Arms
Day 2	Rest	Rest
Day 3	Legs/Arms	Chest/Back/Shoulders
Day 4	Rest	Rest
Day 5	Chest/Back/Shoulders	Legs/Arms
Day 6	Rest	Rest
Day 7	Rest	Rest

Chest/Back/Shoulders Workout
Exercise	Sets	Reps
Flat Bench Press	3	8, 8, 8
Incline Bench Press	3	10, 10, 10
Lat Pull Down (Wide Grip, Front)	3	10, 10, 10
One-Arm Dumbbell Row	3	10, 10, 10
Seated Shoulder Press	3	10, 10, 10
Upright Row	3	10, 10, 10
Standard Crunch	4	25, 20, 15, 15

Legs/Arms Workout
Exercise	Sets	Reps
Squats	3	12, 12, 12
Leg Extensions	3	15, 15, 15
Leg Curls	3	15, 15, 15
Standing Calf Raises	3	15, 15, 15
Seated Calf Raises	3	15, 15, 15
Standing Barbell Curls	3	10, 10, 10
Preacher Curls (EZ Bar)	3	10, 10, 10
Tricep Pressdown	3	10, 10, 10