3-Workout Intermediate Muscle-Building Plan

Schedule: Train 3 days per week (e.g., Mon/Wed/Fri). Alternate through Workouts A, B, and C in sequence. Each workout hits the full body with a different emphasis.

🔹 Workout A – Strength Foundation

• Back Squat – 4×6

• Bench Press – 4×6

• Barbell Row – 4×8

• Overhead Press – 3×8–10

• Hanging Leg Raise – 3×12–15

Focus: Heavier compound lifts, moderate reps, building strength base.

🔹 Workout B – Hypertrophy Focus

• Deadlift – 3×5

• Incline Dumbbell Press – 4×8–10

• Pull-Ups (weighted if possible) – 4×6–10

• Dumbbell Shoulder Press – 3×8–10

• Barbell Curl – 3×10–12

• Calf Raises – 4×12–15

Focus: Slightly higher rep ranges, more muscle-building accessory work.

🔹 Workout C – Volume & Conditioning

• Front Squat (or Goblet Squat) – 4×8–10

• Romanian Deadlift – 4×8–10

• Dumbbell Bench Press – 4×8–12

• Seated Cable Row (or Dumbbell Row) – 4×10–12

• Lateral Raises – 3×12–15

• Plank Variations (front/side) – 3×30–60 sec

Focus: Moderate weights, higher volume, and core stability.

🔄 Weekly Sequence

• Week 1: Mon = A, Wed = B, Fri = C

• Week 2: Mon = A, Wed = B, Fri = C (repeat)

📈 Progression

• For main lifts (squat, bench, deadlift): add 5 lbs each week if form is solid.

• For accessory lifts: add 1–2 reps until you hit the top of the range, then increase weight.

• Stick with the plan for 8–10 weeks, then adjust volume or swap exercises.