If your goal is to increase muscle size and strength then this programme could be what you need. The programme is a 3 day split which means training your whole body over 3 days, so for example Monday you would train your chest and biceps, Wednesday back and shoulders and finally Friday legs and triceps. By doing this you get to work each area of the body with more intensity and volume compared to training the whole body every session. Each muscle group also gets a full week of rest before it is trained again giving them time to fully recovery and grow. If you are new to weight training then I would suggest you spend a good few months performing whole body workouts 3x per week to help build up a solid foundation. Also use this time to learn the correct techniques of the main compound (exercises that work multiple muscle groups) free weight lifts such as squats, deadlifts, bench press, bent over rows, military presses etc.

Follow the plan below to create a workout programme that will work for you and help you create the muscular physique you desire.

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