3-Day Muscle Building Blueprint

What this helps with

• ✓Structuring an effective 3-day training split
• ✓Progressive overload — knowing when to add weight
• ✓Exercise selection for muscle growth
• ✓Recovery and rest day planning
• ✓Tracking progress over 12 weeks

Step-by-step plan

1. 1

   Programme overview

   Day A: Push (chest, shoulders, triceps). Day B: Pull (back, biceps). Day C: Legs (quads, hamstrings, glutes, calves). Rest days between sessions. Repeat for 12 weeks.

2. 2

   Core exercises per day

   Push: Bench Press, Overhead Press, Incline DB Press, Lateral Raises, Tricep Pushdowns. Pull: Barbell Row, Pull-Ups, Seated Cable Row, Face Pulls, Bicep Curls. Legs: Squat, Romanian Deadlift, Leg Press, Leg Curl, Calf Raises.

3. 3

   Sets, reps, and load

   Compound lifts: 3–4 sets × 5–8 reps. Isolation exercises: 3 sets × 10–15 reps. Rest: 2–3 min between compound sets, 60–90 sec for isolation. Start at 60–70% 1RM.

4. 4

   Progressive overload protocol

   Add 2.5kg to upper body lifts and 5kg to lower body lifts when you complete all reps of all sets with good form. If you fail, stay at the same weight.

5. 5

   Recovery and sleep

   7–9 hours of sleep per night. Eat 1.6–2.2g protein per kg bodyweight. Calorie surplus of 200–300 kcal for muscle gain. De-load week every 8–10 weeks.