Build Muscle and Boost Recovery

Lifting weights is very beneficial for anyone wanting to build muscle and strength. It’s also very overwhelming for your nervous system and muscle groups. In order to prevent over training and get optimal benefits from lifting weights, one must develop or customize a workout routine. In this article, I will share a 3-days-on and 1-day-off split training routine. This means, you workout for 3 consecutive days, followed by 1 day of rest. This kind of split is ideal for anyone wanting more recovery time between workouts, who has a busy schedule or who wants to lose weight and build muscle. There are many options when it comes to developing the muscle groups that will be trained. Any options you use will be effective if you use 9-12 total sets for bigger muscle groups (chest, back, legs, shoulders) and 6-8 total sets for smaller muscle groups (triceps, biceps, calves, traps). The repetitions will range from 8-12 per set at a good slow steady pace while lifting and lowering the weight. Listed below is the complete program.

Day 1 Chest, shoulders, triceps
Day 2 Quads, Hamstrings, calves
Day 3 Back, biceps, traps, abs
Day 4 Off
Day 5 Chest, shoulders, triceps
Day 6 Quads, Hamstrings, calves
Day 7 Back, biceps, traps, abs
Day 8 Off

Chest
Incline bench press – 1×12, 1×10, 1×8
Flat dumbbell press – 1×12, 1×10, 1×8
Flat dumbbell flyes – 3×12

Shoulders
Seated dumbbell over head press – 3×8
Standing dumbbell side laterals – 3×10
Seated reverse dumbbell lateral raise – 3×10

Triceps
Lying down dumbbell tricep extension – 3×8
Standing cable press-down – 3×12

Quads
Barbell low squat – 3×8
Leg press – 3×10
Seated leg extension – 3×12

Hams
Lying leg curl – 3×10
Standing dumbbell stiff-leg deadlift – 3×12

Calves
Standing calf raise – 3×12
Leg press calf raise – 3×10

Back
Standing underhand barbell row – 3×8
Seated wide cable pull-down – 3×10
Medium grip pull ups – 3×12

Biceps
Standing barbell curl – 3×8
Incline dumbbell seated curl – 3×12

Traps
Barbell shrug – 3×8
High cable face pulls – 3×10

Abs
Hanging leg raises – 3x max reps
Seated cable crunches – 3x max

*** Use a weight that you can handle for the total number of reps. Make sure the weight is heavy enough to struggle to get the last couple of reps ***

*** Always rest between sets and stretch the muscles being used. Rest time should be at least 1 minute or until your breathing is good and slow ***

All exercises can be found online if you’re not aware of them. Have fun with this routine and feel free to change exercises if needed. This routine is very beneficial and remember that it takes time and dedication to see results.

Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.
AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL