Top 3 Month Muscle Building Workout

As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

If you are just starting out, the most important thing is to start out slowly so you don’t get injured. This workout is for the total beginner so don’t worry.

Monday

Bodypart	Exercise	Quantity	Number reps	Tempo
abs	rotisserie workout	2 revolutions
lats	overhand pullups or walk the planks	3 sets	8	2s up 2s dn
legs	Goblet Chair Squats	3 sets	8-12
chest	pushups or knee pushups	3 sets	8	2s up 2s dn
Weights: 35 minutes, Cardio: 15 minutes – brisk walk, bike or jog

Wednesday

Bodypart	Exercise	Quantity	Number reps	Tempo
abs	rotisserie workout	2 revolutions
lats	overhand pullups or walk the planks	3 sets	8	2s up 2s dn
legs	Goblet Chair Squats	3 sets	8-12
chest	pushups or knee pushups	3 sets	8	2s up 2s dn
Weights: 35 minutes, Cardio: 15 minutes – brisk walk, bike or jog

Friday

Bodypart	Exercise	Quantity	Number reps	Tempo
abs	rotisserie workout	2 revolutions
lats	overhand pullups or walk the planks	3 sets	8	2s up 2s dn
legs	Goblet Chair Squats	3 sets	8-12
chest	pushups or knee pushups	3 sets	8	2s up 2s dn
Weights: 35 minutes, Cardio: 15 minutes – brisk walk, bike or jog

 Tuesday, Thursday, Saturday, & Sunday

30 min : biceps & triceps & back & choulder.