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Muscle and Strength 3



Description

The 12-week Muscle and Strength 3 weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle in the 9–11 and 6–8 rep ranges, and build strength in the 3–5 rep range
  • Strengthen your core and primal movement patterns
  • Increase training intensity and volume (the number of exercises and sets that you perform) while reducing the amount of time that you spend in the gym

The program consists of four workouts (A, B, C, and D). Workouts A and C will train your upper body and core; workouts B and D will train your lower body and core.

The exercises in all of the workouts have been arranged into supersets, which makes the workouts both shorter and more intense than the workouts of preceding programs.

In weeks 1, 4, 7, and 10, you will train in the 9–11 rep range (muscle); in weeks 2, 5, 8, and 11, you will train in the 6–8 rep range (muscle); and in weeks 3, 6, 9, and 12, you will train in the 3–5 rep range (strength).

Please read the Overview of men’s weight training programs before you start this program.

Suitability

  • Individuals who have completed the Muscle and Strength 2 program
  • Anyone who has at least 12 months of consistent weight training experience

Instructions

  • Complete the workouts (A, B, C, and D) in the order presented
  • The recommend workout schedule is ABXCDXX (where ‘X’ is a rest day). Try not to work out for four days in a row and rest for three days
  • The exercises are arranged into pairs as supersets. After you complete one set of the first exercise, perform a set of the second exercise without resting
  • During muscle weeks, rest for 1 to 2 minutes before repeating the superset and before moving on to the next superset
  • During strength weeks, rest for 2 to 5 minutes before repeating the superset and before moving on to the next superset
  • Always use a weight that is heavy enough to make the reps challenging
  • Whenever you have to increase the weight, add a maximum of 5 lb (or 2.5 kg) to upper-body exercises or 10 lb (or 5 kg) to lower-body exercises
  • Try to master the proper form of each exercise, including proper breathing technique. Also, try to develop a mental connection with your muscles and with the movement patterns
  • If you get bored of an exercise, see the Overview of men’s weight training programs for alternatives
  • If training at home in the absence of cable machines and other specialized equipment, see below the exercise tables for exercise alternatives
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed Muscle and Strength 3, you must take a deload week. Only then can you repeat the program or one of the other programs
Workout A (Upper body and core)
ExerciseSets x Reps
Muscle weeksStrength weeks
Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Bent-over barbell row
Barbell bench press
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
Weighted inverted row with underhand grip
Weighted push-up or dumbbell bench press
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
Medium-grip lat pull-down
Dumbbell one-arm shoulder press
3 x 9–11
3 x 9–11
3 x 6–8
3 x 6–8
3 x 3–5
3 x 3–5
Dumbbell curl
Overhead barbell triceps extension
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
One-leg front plank2 x 60–90 s2 x 60–90 s2 x 90–120 s
s = seconds
Workout B (Lower body and core)
ExerciseSets x Reps
Muscle weeksStrength weeks
Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Barbell squat
Dumbbell Romanian deadlift (YT)
3 x 9–11
3 x 9–11
3 x 6–8
3 x 6–8
3 x 3–5
3 x 3–5
Dumbbell lunge
Bicycle crunch
2 x 9–11
2 x 20–25
2 x 6–8
2 x 25–30
2 x 3–5
2 x 30–35
Barbell hip thrust
Weighted captain’s chair leg and hip raise
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 6–8
Machine standing calf raise
Wheel rollout
3 x 20–25
3 x 10–15
3 x 15–20
3 x 15–20
3 x 10–15
3 x 15–20
Workout C (Upper body)
ExerciseSets x Reps
Muscle weeksStrength weeks
Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Seated cable row
Triceps dip with dumbbell between feet
3 x 9–11
3 x 9–11
3 x 6–8
3 x 6–8
3 x 3–5
3 x 3–5
Standing twisting cable row
One-arm standing twisting cable chest press (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
Reverse dumbbell fly
Dumbbell fly
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
Barbell reverse curl
Triceps rope push-down
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
Cable face pull3 x 9–113 x 6–83 x 6–8
Workout D (Lower body and core)
ExerciseSets x Reps
Muscle weeksStrength weeks
Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Barbell deadlift
Decline twisting sit-up
3 x 9–11
3 x 20–25
3 x 6–8
3 x 25–30
3 x 3–5
3 x 30–35
Dumbbell Bulgarian split squat
Single straight-leg dumbbell deadlift (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 3–5
2 x 3–5
Leg extension
Seated or lying leg curl
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
2 x 6–8
2 x 3–5
Machine seated calf raise
Hanging straight leg and hip raise
3 x 20–25
3 x 9–11
3 x 15–20
3 x 12–14
3 x 10–15
3 x 15–18

Alternatives for the cable/machine exercises



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