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The 3-Week Workout Plan to Gain 10 Pounds of Muscle: A Comprehensive Guide

Starting a muscle-building journey takes commitment, self-control, and a planned exercise program. Although it may seem impossible to build 10 pounds of muscle in just three weeks, it is feasible with the correct strategy. This blog post will provide you with a detailed 3-week workout regimen that will help you reach your muscle-building objectives. It mixes focused activities, healthy eating, and enough rest.

Week 1: Foundation Building

The first week of the workout plan focuses on building a solid foundation by targeting all major muscle groups. Compound exercises that engage multiple muscle groups simultaneously will be the key to kickstarting your muscle growth.

muscle building week 1
Week 1 plan

Day 1: Full-Body Workout
– Squats: 4 sets x 8-10 reps
– Bench Press: 4 sets x 8-10 reps
– Bent Over Rows: 3 sets x 10-12 reps
– Overhead Press: 3 sets x 10-12 reps

Day 2: Rest or Light Cardio

Day 3: Lower Body Focus
– Deadlifts: 4 sets x 8-10 reps
– Lunges: 3 sets x 10-12 reps (each leg)
– Leg Press: 3 sets x 10-12 reps
– Calf Raises: 3 sets x 15-20 reps

Day 4: Rest or Light Cardio

Day 5: Upper Body Focus
– Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps
– Dumbbell Rows: 3 sets x 10-12 reps (each arm)
– Incline Bench Press: 3 sets x 10-12 reps
– Tricep Dips: 3 sets x 12-15 reps

Day 6: Rest or Light Cardio

Day 7: Active Recovery (Light stretching, yoga, or a leisurely walk)

Week 2: Progressive Overload

During the second week, focus on increasing the intensity of your workouts by gradually increasing the weight or resistance. This technique, known as progressive overload, stimulates muscle growth and strength development.

muscle-building week 2
Week 2 plan

Days 1-5: Repeat the Week 1 workout routine with increased weights

Day 6: Rest or Light Cardio

Day 7: Active Recovery

Week 3: Fine-Tuning and Definition

In the final week, fine-tune your workout routine by incorporating isolation exercises to target specific muscle groups and enhance muscle definition.

Muscle building
Week 3 plan.

Day 1: Full-Body Definition
– Squat Jumps: 3 sets x 15 reps
– Cable Crossover: 3 sets x 12-15 reps
– Romanian Deadlifts: 3 sets x 10-12 reps
– Plank: 3 sets, hold for 60 seconds

Day 2: Rest or Light Cardio

Day 3: Upper Body Definition
– Bicep Curls: 4 sets x 12-15 reps
– Tricep Kickbacks: 3 sets x 15 reps
– Hammer Curls: 3 sets x 12 reps
– Side Plank: 3 sets, hold for 45 seconds (each side)

Day 4: Rest or Light Cardio

Day 5: Lower Body Definition
– Leg Extensions: 3 sets x 15 reps
– Seated Leg Curls: 3 sets x 12-15 reps
– Standing Calf Raises: 4 sets x 15-20 reps
– Russian Twists: 3 sets x 20 reps (each side)

Day 6: Rest or Light Cardio

Day 7: Active Recovery

Nutrition: Make sure you are eating a well-balanced diet high in protein, complex carbs, and healthy fats to assist muscle building. Try to consume a little bit more calories than your body needs for maintenance to achieve a caloric surplus.

Although it will take commitment and perseverance to gain 10 pounds of muscle in just three weeks, this workout plan offers a systematic method to assist you in reaching your objectives. Always pay attention to your body, maintain consistency, and change the intensity as necessary. Before beginning any new exercise regimen, speak with a fitness expert or healthcare physician, particularly if you have any underlying medical issues. I wish you well as you work to gain muscle!

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