It can be difficult to find a training routine that actually works. Sometimes you have to keep on trying different exercise routines before settling on something that suits you. Muscle building experts recommend several options to try in search of a routine to fit your needs and preferences.


(Free Images / Edwin Pijpe)

Sample Routine: 3-Day Full Body

This is a three-day-a-week routine. Since this is a beginner’s routine, the first two workout days are followed by a day of rest, and the third workout day is followed by two days of rest. Bonus: If you start on a Monday, your weekend will be workout-free.

The routines will repeat throughout the week, allowing you to develop familiarity with the different exercises. As a beginner, you will need to gradually work up to the strength of advanced lifters. Train the muscles by starting out with a significantly lighter weight that does not require too much time for recovery and repair.

The following is an example of a workout routine:

  • Day 1 – Barbell squat – 4 sets, 8 reps; Barbell bench press (medium grip) – 4 sets, 8 reps; Pull ups – 4 sets, 8 reps; Standing military press – 4 sets, 8 reps; Barbell curl – 4 sets, 8 reps; Ab roller – 4 sets, 8 reps
  • Day 2 – Off
  • Day 3 – Barbell deadlift – 5 set, 5 reps
  • Day 4 – Off
  • Day 5 – Barbell bench press (medium grip) – 4 sets, 6-8 reps; Bent over barbell row – 4 sets, 6-8 reps; Seated dumbbell press – 4 sets, 8-10 reps
  • Day 6 – Off
  • Day 7 – Off

Once you get accustomed to performing this routine, you can proceed to exercise routines with higher levels of weight and endurance.

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If you are stuck in a strength-building rut, TestX Core can help you break through the plateau and realize your strength goals. TestX Core is not a shortcut to your training program but a useful companion tool to enhance your goal for optimal strength.