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Gain Muscle Weight Fast



Basic Bodybuilding Workout

By Lee Hayward



Hardly a day goes by that I donít get at least a few e-mails from excited new lifters asking me to critique their workout routines. More often then not the sample routines they send me focus too much on the show off muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.

This may come as a bit of a surprise for some of you, but the fastest way to get big arms is not through an arm specialization workout. But rather from getting bigger and stronger all over through the use of big basic compound movements like squats, deadlifts, rows, bench presses, and overhead presses. Performing big basic movements will stimulate the central nervous system and has a progressional muscle building effect on the entire body. In fact, if you gain 10-15 lbs. of muscular bodyweight through big basic exercises youíll gain a solid inch of mass on your upper arms, regardless if you do any direct arm training or not.

In this training article Iím going to outline a good basic 3 day per week bodybuilding routine that focuses on building size and strength throughout all the major muscle groups. This routine can be used by all lifters, from beginners right up to advanced levels, with good results.



The Workout

Do this workout routine on 3 non-consecutive days per week
(i.e. Monday, Wednesday, and Friday).

Rest between 1-2 minutes in between each set.

Note: you can click on the name of each exercise to see a picture of the exercise.



Workout 1: (Chest, Shoulders, and Triceps)

Flat Barbell Bench Press
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Incline Dumbbell Bench Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Seated Shoulder Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Dumbbell Side Lateral Raises
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying French Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Tricep Cable Push Downs
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Push Ups
3 sets of as many reps as you can do



Workout 2: (Back and Biceps)

Deadlift
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Wide Grip Lat Pull Down
1 light warm up set of 15 reps
2 heavier sets of 10 reps

1 Arm Dumbbell Row
1 light warm up set of 15 reps (per arm)
2 heavier sets of 10 reps (per arm)

Face Pulls
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Barbell Curls
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Standing Dumbbell Curls
1 light warm up set of 15 reps
2 heavier sets of 10 reps



Workout 3: (Legs and Abs)

Barbell Squat
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Leg Extension
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying Leg Curls
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Calve Raise Machine
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Decline Bench Sit Ups
3 sets of as many reps as you can do

Leg Raises
3 sets of as many reps as you can do


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  • Take your workouts to a higher-level and accelerate your progress in the gym.

  • Become bigger, stronger, and more muscular without frustration and actually enjoying the process along the way.

  • Learn the ideal number of sets & reps to do for each exercise you perform. As well as a simple formula for determining exactly how much weight to lift for each and every exercise.

  • Step-by-step instructions on how to perform all of your exercises with proper technique. Learn the most common errors that people make with each exercise and how to avoid them.
Lee Hayward's Total Fitness Bodybuilding

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