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90 DAY MUSCLE BUILDING WORKOUT PLAN
You just can’t beat that feeling of knowing that your
physique is one you’ve worked hard for.
Noticing the appreciative stares from envious strangers, and knowing that every time you
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hit the gym, you’re pushing the boundaries of what you once thought was impossible –
makes it all worthwhile.
The best strength and muscle building programs all have one thing in common; they‘re
e ective.
The journey into lean mass is one that is tough… but worth it.
And even though you already train regularly, stepping it up a gear, or two, will really make
the di erence.
Building impressive slabs of pure muscle isn’t about intricate programming or choosing
the most elaborate exercises. It’s about sticking to the stu
that works, getting your head
down and embracing the journey.
If you’re struggling to add muscle mass, gain strength, and boost athleticism then this is the
program for you.
What does this program cover?
Goal:
Muscle building, strength
Aimed at:
Beginner to advanced
Program duration:
12 weeks
Workout duration:
45-60 minutes
Equipment needed:
Barbell, dumbbell, resistance machines
The 90 Day Muscle Building Program
In this program you’ll be chiseling out a body gifted to you by the gods. Thick, strong
arms, and a barrel-like chest. Shoulders wide enough to hit the door frames as you enter a
room, and legs strong enough to squat houses.
Over the next 90 days you’ll be challenging your body into new growth. You’ll be
stimulating every muscle ber, and giving yourself enough of a stimulus to boost muscle
mass and strength.
The main goals of this 90 day muscle building workout are:
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Build as much muscle as possible
Increase strength
Feel better and boost con dence
The Fundamentals of Muscle Mass
When it comes to building an appreciable amount of mass, there are a few rules to follow.
By adopting these you’ll not only hit your targets across the 90 days, you’ll absolutely
smash through them.
Here’s what you need to know.
Use progressive overload
When it comes to giving your body a stimulus for muscle growth, you have to challenge it.
By choosing a weight that your body is unaccustomed to, you trigger a series of biological
events that results in new muscle cells.
Progressive overload refers to challenging your body with weights that your’e not used to.
Rather than choosing the same dumbbells that you’ve used for the last few weeks, the idea
is to force your body to adapt by constantly aiming to test yourself.
How do you use progressive overload?
You can overload the body in a number of ways.
By adding more weight, completing more reps, reducing your rest periods or even adding
more exercises, you’ll give your body everything it needs to build slabs of muscle.
Moving Heavy Weight
Your main aim on this 90 day program is to focus on lifting as much weight as you can for
your given rep range.
If you’re asked to complete a set of 10-12 reps, then you have to choose a weight that
fatigues you within that range. If you can squeeze out 13 reps then the weight is too light.
And of course, if you can’t squeeze out the bottom end of the rep range then it’s too heavy.
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The reason why many people don’t achieve their muscle mass goals is that they simply
don’t challenge themselves enough.
Use this opportunity to really see what your body can do.
Volume is the key to muscle growth
In the last few years, we’ve seen a revolution when it comes to scienti c research on
muscle growth. We know much more now than we ever have, when it comes to promoting
protein synthesis – the laying down of new muscle cells.
The big thing we’ve learned is; the primary driver of muscle growth is volume.
In fact, those scienti c studies suggest that high load and repetition weight training
protocols not only improve lean mass and strength, they boost anabolic hormones such
as testosterone too.
If you want to add more lean mass in less time then you need to maximize volume.
What do we mean by volume?
If you multiply the amount of weight you lift by the number of reps you complete for a
given exercise, and then multiply that number by total sets, you have your volume.
Weight x reps x sets = volume
Both smaller, independent studies and larger meta-analyses point out that completing
multiple sets of progressive overload optimizes the muscle growth response.
Higher volume equals more muscle.
And in this program we’ve taken this research and given you exactly what you need to
develop more mass in less time.
Whole body training vs muscle splits
When it comes to ensuring you hit your volume markers, full-body sessions work well.
In fact, they work so well for muscle growth, studies show they can be superior to onceper-week muscle split training.
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Muscle splits are great, there’s no denying that. But for a busy guy who can’t hit the gym
5-6 times per week they don’t always work.
You might miss a session which means you don’t train that muscle for another week. You
might be so sore from the workout that it inhibits your ability to train again on the
following day, because your mobility isn’t as great or you simply can’t move.
You’ve also got to take into account when split training, you’ll lift less and less as you
progress through each exercise because of accumulative fatigue. Full body sessions allow
you to lift heavier because each exercise is on a completely di erent muscle group.
You’ve got more chance of feeling fresh and strong.
The bene ts of total body strength training:
May burn more calories because you’re using more muscle in the same workout
Allows a higher load to be used because your muscles are ‘fresher’.
Accommodates higher weekly session volume
You don’t have to be in the gym as frequently to hit your volume markers
You can avoid the debilitating soreness caused by intense single muscle splits
Outline – how does this muscle building
program work?
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The purpose of this program is to give you every tool you need to force your body into
more muscle growth.
Unlike other programs, we’ve kept things simple – no unnecessary equipment, no
complex exercises. Just good programming that promises results.
The solution?
We’ve set this program up for 3 days per week.
That’s frequent enough to hit your weekly volume, but not too often that it’s impossible to
follow. After all, you’re a busy guy with other things to do with your life.
We want to nd a balance between the minimum e ective dose of training, with the time
you need to live a healthy and fun life away from the gym.
Phase 1
In weeks 1-4 there’s an emphasis on simple, less skill-based exercises. The focus here is
one promoting as much adaptation to your muscle tissue as possible, without having to
worry about complex exercise patterns.
You’ll be aiming for around 12 sets per week for your major muscles – enough to stimulate
good growth without hitting your body too hard too soon.
Phase 2
For weeks 5-8 you’ll be mixing it up with more complex movements, incorporating more
dumbbell work into the program. The total number of weekly sets increases and the
session overall are tougher.
Phase 3
Finally, in weeks 9-12 you’ll be ramping up the intensity and strategically ordering your
workouts to not only increase weekly volume, but doing so in a way that targets your
endurance and stamina too.
To do this you’ll be completing each exercise as a superset – once you nish exercise 1,
you move straight away onto number 2, only resting once you’ve completed them both.
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The Program
Weeks 1-4
Number
Session 1
1
Chest press
2
Dumbbell row
Lat pulldown
Single arm row
3
Leg press
Back Squat
Split squat
4
Shoulder press
Upright row
Lateral raise
Reverse grip
Barbell bent over
pulldown
row
Romanian deadlift
Leg curl
5
6
Session 2
Barbell bench
press
Session 3
Pec deck
Barbell bicep curl
Narrow bench
press
In each workout you’ll be aiming for 3 sets of around 8-12 reps (per side if it’s a unilateral
exercise). Remember, if you can do more than 12 reps on any set you have to increase the weight.
Rest times aren’t measured as such but by aiming to keep below 3 minutes between sets you’ll
be done inside 60 minutes.
Weeks 5-9
Number
1
2
3
4
Session 1
Dumbbell bench
press
Session 2
Dips
Session 3
Incline bench
press
Barbell bent over
Wide grip
row
pulldown
Back squat
Back lunges
Front squat
Lateral raise
Arnold press
Dumbbell
shoulder press
Pull-ups
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Number
5
6
Session 1
Session 2
Session 3
Narrow grip
Snatch grip
Barbell EZ bar
pulldown
upright row
curlcurl
Bulgarian split
squat
Glute-ham raise
EZ bar
skullcrusher
You’ll be completing 4 sets of each exercise in this second phase. It’ll make your sessions slightly
longer, but it’ll be worth it. Again, don’t be too concerned about your rest times but keep an eye
on the clock – if you go above 3 minutes, chances are you’re ready for your next set.
Weeks 10-12
Number
A1
A2
B1
B2
C1
C2
Session 1
Session 2
Dumbbell bench
Dips
press
Barbell bent over
row
Back squat
Bulgarian split
squat
Dumbbell
shoulder press
Narrow grip
pulldown
Session 3
Dumbbell Incline
bench press
Pull-ups
Single arm row
Back lunges
Front squat
Leg curl
Dumbbell press
Lateral raise
Upright row
Barbell EZ bar
curlcurl
EZ bar
skullcrusher
In this block, your main focus is supersets. Complete both exercise 1 and 2 back to back with no
rest in between. These exercises have been chosen so that there’s minimal moving of equipment
needed – you can just take a pair of dumbbells over to where you need them. Aim for 4 sets
again and try to rest no longer than 3 minutes between supersets.
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