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Muscle gain program: 3 days a week

Muscle gain · Free program

Muscle gain program: 3 days a week

Build muscle in 12 weeks with three 60-minute sessions a week: a progressive full body routine, loads that go up every cycle and a moderate calorie surplus.

  • 12 weeks
  • 3 phases
  • 3 sessions / week
  • 60 min / session
  • Intermediate
  • Gym

By Coach PROGRAM · Updated on 14 Oct 2026

Man lifting a loaded barbell in a gym

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4 weeks

Phase 1 — Technique and base

Learn the movements with moderate loads, settle into three sessions a week and find your working weights.

Coach's note

How to use this program

Three sessions a week (for example Monday, Wednesday, Friday) with at least one rest day between them. Write down your weights at every session: it is your number one progression tool. If you have less than 6 months of training, stick to the simplest variations (goblet squat, lat pulldown).

Workout

Session A — Lower body + push

Start with the heaviest movement while you are fresh. Keep 1 to 2 reps in reserve: the last rep should be hard, not failed.

  1. 01Barbell squat (or goblet squat)3 × 8-10Rest 2-3 min
  2. 02Dumbbell bench press3 × 8-10Rest 2 min
  3. 03Romanian deadlift3 × 8-10Rest 2 min
  4. 04Seated dumbbell shoulder press3 × 8-12Rest 90 s
  5. 05Cable triceps pushdown3 × 10-15Rest 60 s
  6. 06Plank3 × 30-45 sRest 45 s

Workout

Session B — Pull + legs

Back and legs: this session builds the foundation. Control the lowering phase of every rep (2 seconds).

  1. 01Assisted pull-up or lat pulldown3 × 8-10Rest 2 min
  2. 02Leg press3 × 8-10Rest 2 min
  3. 03One-arm dumbbell row3 × 8-12Rest 90 s
  4. 04Walking lunges3 × 10 per legRest 90 s
  5. 05Dumbbell biceps curl3 × 10-12Rest 60 s
  6. 06Calf raises3 × 12-15Rest 60 s

Workout

Session C — Full body

Lighter on technique, denser on volume. Use it to work on your weak points.

  1. 01Stiff-leg deadlift or trap-bar deadlift3 × 8-10Rest 2-3 min
  2. 02Incline dumbbell press3 × 8-12Rest 2 min
  3. 03Barbell or seated cable row3 × 8-12Rest 90 s
  4. 04Bulgarian split squat3 × 8-10 per legRest 90 s
  5. 05Lateral raises3 × 12-20Rest 45 s
  6. 06Hanging or floor leg raises3 × 10-15Rest 45 s

Habits

Progression rule for the first 4 weeks

  • Week 1: pick a weight that leaves you 3 to 4 reps in reserve. It is better to start too light.
  • Weeks 2 to 4: once you reach the top of the rep range on every set, add 1 to 2.5 kg next session.
  • If your technique breaks down, change nothing: keep the same weight until the reps are clean.

Nutrition

Nutrition guidelines

  • Calories: maintenance + 200 to 300 kcal a day. No more: beyond that, fat gain outpaces muscle gain.
  • Protein: 1.6 to 2 g per kilo of bodyweight, spread across 3 to 4 meals.
  • Carbs around training (rice, pasta, bread, fruit) support performance and recovery.
  • Weigh yourself 2 to 3 times a week, in the morning. Aim for +0.25 to 0.5 kg a week, no more.

Recovery

Recovery

  • 7 to 9 hours of sleep a night.
  • About 8,000 steps a day for health and appetite.
  • One full rest day a week with no training.
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