Muscle And Strength Workout


Workout Description
Muscle and strength is what bodybuilding is all about… well at least at the beginning. Research has shown men and women who trained their entire bodies 3 times a week gained more muscle and lost more fat than those who only worked each muscle group once a week (eg split training). This workout will build strong foundations and add lean muscle mass along the way.

Workout Notes
Pay attention to form and tempo of each exercise to maximise your gains and fire up your metabolism.Keep rest periods between sets down to around 45 seconds. Start off doing 12 reps, but increase the weight and decrease the reps each week.


Main Goal:
Days Per Week:
Type of Workout:
Number of weeks:
Workout Level:
Build Muscle
Straight Sets


Workout Exercises
Exercise Sets Reps/Time
Plank 3 60 seconds
Side Plank 3 60 seconds
Back Cobra 3 60 seconds
Barbell Squat 3 8-12
Romanian Deadlift 3 8-12
Press Up 3 8-12
Bent Over Row 3 8-12
Standing Dumbbell Press 3 8-12
Lat Pull Down 3 8-12