3 Day A Week Weight Training Program

Here is a weight training program to help you build muscle and do it quickly. Use this program and these tips with all the other weight training information on this site and you'll soon be adding pounds of muscle and lots of strength. You'll learn how to build muscle quickly and effectively.

A weight training program can be designed for building muscle and getting big or for losing fat and getting lean.

While everyone can benefit from a quality weight training routine, the lifting routine you use will depending on your goals and what you want to accomplish.

There are many variations on an effective weight training program. But no matter what routine you use, there are a few basic rules to follow for everyone.

Once you use these tips on how to gain weight fast, you can begin testing and experimenting with different exercises, training splits, and training days.

But the rules on how to build muscle must be followed, no matter what routine you use.

Here's an effective weight training program where you work each body part once per week on a three day a week weight lifting routine.

Day 1 Monday

Chest, Back, Calves and Abs

Decline Bench Press
Incline Dumbbell Press
Flat Flyes
Dumbbell Rows
Curl Grip Lat Pulldown
Dumbbell or Machine Pullover
Weighted crunches
Donkey Calf Raises
Standing Calf Raises

Day 2 Wednesday

Hamstrings and Quads

Leg Curls
Superset: Leg Extensions followed by Leg Press

Day 3 Friday

Shoulders, Triceps, and Biceps

Dumbbell Upright Rows
Incline Dumbbell Laterals
Seated Dumbbell Presses
Tricep Pressdown (Drop set)
Lying Extensions
Dips
Spider Curls
Incline Dumbbell Curls
Standing Barbell Curls

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Break in to this weight training program. For the first few weeks, try working out 3 times per week on nonconsecutive days, performing 2 working sets of each exercise, doing 12 - 15 reps per set. Don't train to failure. After about a month, you can lower the reps to the 8 - 10 rep range. Start training to failure on some sets. After another month, begin training to failure on all working sets and consider only weight training two times per week to accomodate the higher level of intensity and strengh that you've developed.

Keep in mind that a weight training program is the best way to build muscle mass but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.

There are plenty of weight lifting programs, weight training information, nutrition, supplementatinon and goal setting information available to you on this site. Check out a bunch of our weightlifting articles