Build Muscle, Burn Fat | The Programme
The workout below is suitable for individuals looking to build muscle or lose fat, but can only attend the gym 3 times a week. Many people still try and split body parts when they are only training 3 days – prefe8 Week Training Programme Benjamin Feinson PTrably Monday, Wednesday and Friday – or scheduled with a sufficient amount of rest days in between sessions!
The programme designed is 3 full-body workouts, it is high frequency as you will be hitting all your major body parts 3 times a week, and it has enough volume and intensity for optimal muscle growth.
Key Points
✓ Suitable for Beginner, Intermediate or Advanced Lifters.
✓ You should be in a calorie surplus to get the most out of this to build muscle and a deficit to lose fat.
✓ Make sure you are able to perform every lift correctly or regress it.
✓ Once you have hit the higher end of the rep scheme for all the sets then progress weight.
✓ Don’t go to Failure on anything.
✓ Progressive overload is done through reps and weight.
✓ Warm up properly before every workout.
✓ Perform a de-load week once you have completed the 8 weeks.
✓ Align your calories to your goal.
Day 1 | Burn Fat Build Muscle
Exercise #1 Back Squat
Feet Shoulder Width.
Use the Traps as a shelf for the bar.
Sit back into your hips, drive your knees out.
Keep your trunk tight throughout the movement.
Distribute the weigh evenly through your feet.
Bring your Hips through at the top and squeeze your glutes.
Exercise #2 Pull Ups
Slide your shoulder blades down and engage your lats throughout.
Pull through your elbows.
Use your hands likes Grips to get more out of your back.
Slide your shoulder blades together a you pull up.
Squeeze your glutes throughout.
Think about pulling your chest to the bar.
Exercise #3 Romanian Deadlifts
Slide the shoulder blades down and engage your lats throughout.
Keep your head in line with your spine.
Keep the bar as close to your body as you can.
Squeeze the glutes at the end of the movement.
Sit back into the hips keeping the shins straight.
Exercise #4 Flat Dumbbell Chest Press
Dig your shoulder blades into the bench throughout the movement.
Engage your lats throughout the movement.
Allow a slight arch in your lower back.
Control the movement throughout.
Slide your shoulder blades together through the eccentric phase.
Try to avoid any anterior rotation.
Exercise #5 Dumbbell Lateral Raise
Hold the dumbbell right at the end.
Lead the movement with your pinkie finger and your elbows.
Imagine pouring a glass of water with the dumbbells.
Control the movement.
Keep your upper traps relaxed throughout.
Exercise #6 Tricep Pushdown
Slide the shoulder blades down and engage your lats throughout the movement.
Keep your neck in line with the spine.
Keep your elbows under your shoulders throughout the movement.
The upper arm stays static throughout the movement just hinge through the forearms.
Avoid any anterior rotation.
Day 2 | Burn Fat Build Muscle
Exercise #1 Deadlift
Feet should be shoulder width arms just either side gripping the bar.
Sit as far back as you can into the hips then soften the knees.
The back should be straight throughout the movement with the lats engaged and the shoulder blades down.
Keep the neck in line with the spine throughout.
Distribute the weight evenly through your feet.
Keep the bar close to your body as you pick it up using your lower body.
Squeeze your glutes at the top of the movement.
Exercise #2 Shoulder Press
Feet should be shoulder width and hands a little wider gripping the bar.
Squeeze the glutes throughout the movement.
Slide the shoulder blades down the back and keep them there engaging the lats.
Neck should be in line with the spine throughout the movement. Give yourself a double chin.
As you press overhead the bar should be directly over the middle of your head.
Bring the bar back down to the top of your chest. Control the movement throughout.
Exercise #3 Walking Lunge
Stay upright throughout the movement Keeping the lats engaged and the shoulder blades down.
As you take each step your back knee should be directly in line with your shoulder and your front with the heel of the front foot.
Distribute the weight evenly between the leading foot.
Exercise #4 Dumbbell Row
Keep the lats engaged throughout.
Row into the hip.
Slide the shoulder blade across.
Keep your trunk strong.
Use the hands like hooks to get the most out of your back.
Exercise #5 Low Incline Dumbbell Press
Dig your shoulder blades into the bench throughout the movement.
Engage your lats throughout the movement.
Allow a slight arch in your lower back.
Control the movement throughout.
Slide your shoulder blades together through the eccentric phase.
Try to avoid any anterior rotation.
Exercise #6 Dumbbell Bicep Curl
Elbows should stay under the shoulders throughout the movement.
Try to relax the wrist as this will get more out of your biceps.
No swinging keep the trunk strong.
Control the movement throughout.
Day 3 | Burn Fat Build Muscle
Exercise #1 Leg Extension
The pads should be over the top of your ankles and your back pressed into the back pad.
Your knees should be even with the pivoting cam of the machine.
Extend your legs and squeeze your quads at the top.
As you bring the weight down don’t go past 90 degrees to avoid stress in the knees.
Exercise #2 Lat Pulldown
Keep the lats engaged throughout.
Squeeze the lats at the bottom of the rep.
Slide the shoulder blades together.
Control the whole rep and keep the tension.
Exercise #3 Hamstring Curl
Place the back of lower leg on top of padded lever and secure the lap pad against your thighs.
Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you.
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
Slowly return to the starting position.
Exercise #4 Incline Dumbbell Chest Press
Dig your shoulder blades into the bench throughout the movement
Engage your lats throughout the movement
Allow a slight arch in your lower back
Control the movement throughout
Slide your shoulder blades together through the eccentric phase
Try to avoid any anterior rotation
Exercise #5 Dumbbell Front Raise
Hold the dumbbells in a hammer grip
Keep your shoulder blades down and your upper traps relaxed
Soften the elbows don’t stay fully extended throughout
Lift no higher than shoulder height
Maintain control throughout
Exercise #6 Rope Tricep Pushdown
Slide the shoulder blades down and engage your lats throughout the movement.
Keep your neck in line with the spine.
Keep your elbows under your shoulders throughout the movement.
The upper arm stays static throughout the movement just hinge through the forearms.
Avoid any anterior rotation.
Exercise #7 Dumbbell Hammer Curl
Elbows should stay under the shoulders throughout the movement.
Try to relax the wrist as this will get more out of your biceps.
No swinging – keep the trunk strong.
Control the movement throughout.
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