Day 1 - Upper Body Push (Chest, Shoulders, Triceps)
Bench Press – 4 × 8, Incline Dumbbell Press – 3 × 10, Shoulder Press Machine – 4 × 8, Tricep Rope Pushdowns – 3 × 12
Day 2 - Lower Body & Core (Legs, Glutes, Core)
Back Squat – 4 × 8, Leg Press – 4 × 12, Hamstring Curl – 3 × 10, Walking Lunges – 3 × 12 per leg, Standing Calf Raise – 4 × 15
Day 3 - Upper Body Pull (Back, Biceps, Rear Delts)
Pull-Ups (Assisted if needed) – 3 × 8, Barbell Row – 4 × 8, Dumbbell Bicep Curl – 3 × 12, Seated Row Machine – 3 × 10, Face Pulls – 3 × 12
Muscle Building Workouts
Looking to gain lean muscle and strength?
At Fitness24Bury, our Muscle Building Workouts help you grow muscle, improve performance, and sculpt your physique.
Our programs combine compound lifts, free weights, and machine exercises for maximum hypertrophy.