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Best Muscle Building Program By Spencer Jackson
I have designed this lean muscle building program for any one wanting to build quality muscle, you only need to do 3 weight sessions a week, meaning it is great for any one who has a hectic lifestyle and not lots of time to train hard. By training a body part once a week you will have no worries of over training and getting fatigued.
Good luck with your training
Spencer 🙂
Lean Muscle Building Routine
Training: 3 days a week
Duration: 6 weeks
Summary:
Each weight training exercise will consist of 3 sets of 8 reps minimum
to 12 reps maximum. This routine trains each body part no more than
once a week.
Day 1 (Monday) Chest and Shoulders
Chest
Bench Press
3 sets, 8 to 12 reps
Incline Press
3 sets, 8 to 12 reps
Dumbell Press
3 sets, 8 to 12 reps
Shoulders
Military Press
3 sets, 8 to 12 reps
Lateral Raises
3 sets, 8 to 12 reps
Dumbbell Press
3 sets, 8 to 12 reps
Day 2 (Tuesday) Day Off, Rest
Day 3 (Wednesday) Back and Biceps
Back
Chins or Pull Downs
3 sets, 8 to 12 reps
Deadlifts
3 sets, 8 to 12 reps
Barbell Rows
3 sets, 8 to 12 reps
Biceps
Barbell Curls
3 sets, 8 to 12 reps
Dumbell Curls
3 sets, 8 to 12 reps
Day 4 (Thursday) Day Off, Rest
Day 5 (Friday) Legs and Triceps
Legs
Squats
3 sets, 8 to 12 reps
Leg Curls
3 sets, 8 to 12 reps
Calf Raises
3 sets, 8 to 12 reps
Triceps
Close Grip Bench Press
3 sets, 8 to 12 reps
Lying Tricep Extensions
3 sets, 8 to 12 reps
Dips
3 sets, 8 to 12 reps
Lean muscle Building Routine Essentials
- 10 minutes aerobic warm up should be performed before weight training sessions
- Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc
- A rest period of 1.5 minutes should be taken between each set
- Each set should be trained to failure (not warm up sets)
- For maximum results cycle every six weeks with power routine and then repeat
- Use a training diary to continuously monitor performance and to provide motivation
- Use the correct supplements and proper diet
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