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Best Muscle Building Program By Spencer Jackson

I have designed this lean muscle building program for any one wanting to build quality muscle, you only need to do 3 weight sessions a week, meaning it is great for any one who has a hectic lifestyle and not lots of time to train hard. By training a body part once a week you will have no worries of over training and getting fatigued.

Good luck with your training

Spencer 🙂 

 

 

Lean Muscle Building Routine

 

Training: 3 days a week
 
 
Duration: 6 weeks
 
 
Summary: 
 
Each weight training exercise will consist of 3 sets of 8 reps minimum
to 12 reps maximum. This routine trains each body part no more than
once a week.
 
 
Day 1 (Monday) Chest and Shoulders
 
 
Chest
Bench Press
3 sets, 8 to 12 reps
 
Incline Press
3 sets, 8 to 12 reps
 
Dumbell Press
3 sets, 8 to 12 reps
 
Shoulders
Military Press
3 sets, 8 to 12 reps
 
Lateral Raises
3 sets, 8 to 12 reps
 
Dumbbell Press
3 sets, 8 to 12 reps
 
 
 
Day 2 (Tuesday) Day Off, Rest
 
 
Day 3 (Wednesday) Back and Biceps
 
Back
Chins or Pull Downs
3 sets, 8 to 12 reps
 
Deadlifts
3 sets, 8 to 12 reps
 
Barbell Rows
3 sets, 8 to 12 reps
 
Biceps
Barbell Curls
3 sets, 8 to 12 reps
 
Dumbell Curls
3 sets, 8 to 12 reps
 
 
Day 4 (Thursday) Day Off, Rest
 
 
Day 5 (Friday) Legs and Triceps
 
Legs
Squats
3 sets, 8 to 12 reps
 
Leg Curls
3 sets, 8 to 12 reps
 
Calf Raises
3 sets, 8 to 12 reps
 
Triceps
Close Grip Bench Press
3 sets, 8 to 12 reps
 
Lying Tricep Extensions
3 sets, 8 to 12 reps
 
Dips
3 sets, 8 to 12 reps
 
 
Lean muscle Building Routine Essentials
  • 10 minutes aerobic warm up should be performed before weight training sessions
  • Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc
  • A rest period of 1.5 minutes should be taken between each set
  • Each set should be trained to failure (not warm up sets)
  • For maximum results cycle every six weeks with power routine and then repeat
  • Use a training diary to continuously monitor performance and to provide motivation
  • Use the correct supplements and proper diet