40 credits

3 Day Muscle Building Program

Maximize muscle growth with just three full-body workouts per week, or use the every-other-day approach for a higher training frequency. The program can be repeated indefinitely and adjusted as your strength, and experience improve, making it effective for lifters of all experience levels. This is more than a list of exercises. It is a complete, adaptable training framework designed to help you train hard, track your progress, and build muscle without overcomplicating the process. This Template Includes: Full Body A and Full Body B workouts Complete sets, reps, and 12-week RIR progression Coaching notes for every exercise Exercise substitutions and target muscles Warm-up and rest-period guidelines Tempo and double-progression instructions Three-day and every-other-day scheduling options Guidance for managing volume, intensity, and recovery