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3-day muscle building workout plan Hypertrophy Starter

Three full body sessions in the 8 to 12 rep range, the simplest way to start adding muscle. Add weight once every set reaches 12.

Level
Beginner
Days a week
3
Per session
46–49 min
Goal
Muscle building
Equipment
Machine, Dumbbell, Cable Machine
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Workout schedule

3 days a week · 18 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~46 min Full Body A

6 exercises · 15 sets · ~46 min

  1. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Machine Chest Press Chest · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Machine Seated Cable Row Lats · Cable Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  4. Dumbbell Lateral Raise Side Delts · Dumbbell 2 sets of 15 reps · 1:00 rest 1:00 rest
  5. Dumbbell Curl Biceps · Dumbbell 2 sets of 12 reps · 1:00 rest 1:00 rest
  6. Machine Crunch Abs · Machine 2 sets of 15 reps · 1:00 rest 1:00 rest

Day 2 · ~48 min Full Body B

6 exercises · 16 sets · ~48 min

  1. Dumbbell Goblet Squat Glutes · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Dumbbell Incline Bench Press Chest · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  4. Seated Leg Curl Hamstrings · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  5. Cable Rope Pushdown Triceps · Cable Machine 2 sets of 12 reps · 1:00 rest 1:00 rest
  6. Hand Plank Abs · Bodyweight 2 sets of 30s · 0:45 rest 0:45 rest

Day 3 · ~49 min Full Body C

6 exercises · 17 sets · ~49 min

  1. Machine Hack Squat Quads · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Dumbbell Bench Press Chest · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Machine Neutral Row Lats · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  4. Machine Plate Loaded Front Military Press Front Delts · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  5. Calf Press Calves · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  6. Kneeling Cable Crunch Abs · Cable Machine 2 sets of 15 reps · 1:00 rest 1:00 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 48 working sets across 18 exercises, about 2 h 25 min in total.

Sets run from 12 to 15 reps, with 0:45 to 1:30 of rest between them.

Main muscles: Glutes, Quads, Chest, Lats, Side Delts, Biceps, Abs, Hamstrings, Triceps, Front Delts, Calves.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Machine Leg Press that means all 3 sets of 12.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Hand Plank, lower more slowly or move to a harder variation.
  3. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Full Body Pump, the same goal at intermediate level, 3 days a week.

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