BUILD MUSCLE · 3 DAYS/WK · GYM
Workout to build muscle 3 days a week at the gym
The right volume and rep ranges to grow week after week, backed by evidence. With all the equipment available. 3 days: the perfect balance between effort and recovery.
Goal
Build muscle
Frequency
3 days / week
Where
Gym
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 90 s |
| Barbell Overhead Press | 4 | 8-12 | 90 s |
| Cable Triceps Pushdown | 4 | 8-12 | 90 s |
| Lateral Raises | 4 | 8-12 | 90 s |
| Cable Crunch | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 8-12 | 90 s |
| Barbell Biceps Curl | 4 | 8-12 | 90 s |
| Cable Crunch | 4 | 8-12 | 90 s |
| Deadlift | 4 | 8-12 | 90 s |
| Lat Pulldown | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 90 s |
| Deadlift | 4 | 8-12 | 90 s |
| Lat Pulldown | 4 | 8-12 | 90 s |
| Barbell Overhead Press | 4 | 8-12 | 90 s |
| Barbell Row | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
Exact load progression every week: add 2.5 kg and the muscle knows it has to grow.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
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