Bodybuilding program 3-day detailed guide with effective training program for beginners! Accelerate muscle building with chest, arm, back, leg focused movements!
Bodybuilding Program 3 Days
This 3-day program is ideal for beginners who want to work muscle groups in a balanced way. The program can be easily applied both in the gym and at home. It allows the muscles to recover by planning rest days.
Why Are Rest Days Important?
Your muscles grow during rest, not during training. By working out 3 days a week, you allow your muscles to recover on the remaining days. Rest prevents injuries and improves performance.
Day 1: Chest and Biceps
Chest Movements:
Bench Press (Chest):
3 sets x 10 reps
How to do it: Lower the bar to your chest, holding it shoulder-width apart, then press it back up.
Attention: Keep your shoulders still and make the movement controlled.
Incline Dumbbell Press (Upper Chest):
3 sets x 12 reps
How to do it: Press dumbbells up on a 45-degree incline bench.
Note: Do not forget to tighten your chest muscles.
Cable Fly (Mid-Chest):
3 sets x 12 reps
How to do it: Squeeze the chest muscles by bringing the cables together in the middle.
Caution: Do not pull your arms too far back.
Push-Up (Alternative for Home):
3 sets x max reps
How to do it: Place your hands on the floor at shoulder width and keep your body in a straight line.
Biceps Exercises:
Barbell Curl :
3 sets x 12 reps
How to do it: Slowly lift the bar up, squeeze your biceps, and lower it.
Attention: Do not move your waist, work with your arms.
Hammer Curl :
3 sets x 12 reps
How to: Lift dumbbells with a neutral grip.
Day 2: Back and Triceps
Back Exercises:
Deadlifts :
3 sets x 8 reps
How to do it: Lift the bar off the floor, keeping your back straight and pushing your hips up.
Caution: Be careful not to bend your waist.
Lat Pulldowns :
3 sets x 10 reps
How to do it: Pull the cables towards your chest and release slowly.
Caution: Do not lean your back too far back.
Seated Row :
3 sets x 12 reps
How to: Pull your arms back and squeeze your shoulder blades together.
Pull-Up (Alternative for Home):
3 sets x max reps
Triceps Exercises:
Triceps Pushdowns :
3 sets x 12 reps
How to: Push the cables down and keep your elbows still.
Overhead Triceps Extension :
3 sets x 10 reps
How to do it: Raise and lower the dumbbell above your head.
Day 3: Legs and Shoulders
Leg Movements:
Squats :
4 sets x 12 reps
How to do it: Bend your knees and lean towards the floor, then stand up again.
Caution: Do not put your knees in front of your toes.
Lunges (Squat Steps) :
3 sets x 10 reps (each leg)
How to do it: Step forward with one leg and bend your knee 90 degrees.
Leg Curl ( Alternative for Home):
3 sets x 12 reps
Shoulder Movements:
Dumbbell Shoulder Press :
3 sets x 10 reps
How to do it: Lift the dumbbells up to shoulder height.
Lateral Raise :
3 sets x 12 reps
How to do it: Activate your shoulder muscles by lifting the dumbbells to the sides.
Rest Days
You can allow your muscles to recover by adding a rest day between training days.
Recommended Plan: Work out on Monday, Wednesday, Friday; rest on other days.
Easy Applicability
This program can be done with equipment in the gym or at home with minimal equipment. When doing it at home, simple tools such as dumbbells and a pull-up bar are sufficient.
Conclusion
This 3-day bodybuilding program effectively works your muscles while also allowing for rest. By following the program regularly, you can gain strength and increase your muscle mass. Start today and feel the difference!