- A three day bodybuilding routine will give you the mass you are looking for and the time outside of the gym that your schedule may demand. You must train hard during these three days--wasting any amount of time in the gym will extinguish and fire your muscles have to grow. A typical three day routine will consist of a one day on, one day off pattern, with two days off over the weekend. This allows the muscles ample time to rest and grow.
- Decide whether you will work a full body routine or a split routine; split meaning separating muscle groups to be worked on different days, full body meaning you work all muscle groups in one day. Neither routine should last more than 45 to 60 minutes. The idea is to train hard and get out. Bodybuilding expert, Lee Hayward, states, "performing big basic movements will stimulate the central nervous system and has a progressional muscle building effect on the entire body."
- For a full body routine, begin on Monday and implement massive muscle building exercises into the workload. A typical schedule would include: bench press, squat, deadlift, sit-up, weighted pull-up, tricep pull-down, leg extension and bicep curl. By training each muscle group, specifically, to failure, you will ensure growth. Rest the following day. Maintain four to six reps of only one set for this routine. Repeat on Wednesday and Friday, rest over the weekend and begin strong again on Monday. For split routines, divide the exercises by those that push (chest, leg, etc.) and those that pull (arm, abs, back, etc.).
