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Start With no readiness Game plan: Stage 3 of the Aggregate Novice's Program

By Team SAN

Experience
Beginner (1-2 years)
Time
108 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

Workout Description

You’ve gone through Phase 1 and Phase 2 of our Start from Scratch Series, so it’s time you graduate to Phase 3.

After this phase of the Complete Beginner’s Program, you’ll no longer be able to consider yourself a beginner.

You already set your foundation with Phase 1 and started the serious muscle building with Phase 2. Now it’s time to take your efforts to the next level.

You should be fully in tune with the mind-muscle connection at this point, and you’ve probably noticed impressive gains in muscle and strength.

Persistence is the key, but you also want to avoid hitting a plateau by staying on the same routine for too long. Now’s the time for change…

Beginner’s Bodybuilding – Phase 3 Routine Prep

Even if you’re amped up to attack this next phase with everything you’ve got, it’s a good idea to tone down the intensity for a week between phase-training routines. Your nervous system will thank you.

This doesn’t mean to take the week off, but rather you should use the medium-intensity week as a way to familiarize yourself with the new routine. Do the full routine as listed, and just cut yourself short by a rep or two when you feel you’re about to reach failure.


Doing this will give you some active recovery time from the last phase, and it will allow you to get accustomed to the new work load and sort out how much weight you’ll need on any new exercises. As with Phase 2, this will be a 3-day training split but with a different combination of body parts and with more volume and intensity.

Phase 3 Routine Notes

If you went through Phase 1 and 2, you’re likely used to a bit less volume, and you may notice there’s no notes about warmups. You can still warm up if desired, but the higher reps on the first exercises should suffice.

You’ve probably been brainwashed to believe that heavy weights and low reps are the way to gain muscle. That is one way, but it’s not the only way, and it’s not necessarily the most efficient way. This routine is set to give you a balance of longer tension times and heavy-ish weights to get more muscle fiber types in on the action.


NOTE: As with any routine, the rep range listed is a guide. If you reach the intended reps and can do more, do more! Increase weight as needed so that you can just barely get the goal rep count with all-out effort.

Below are optional ways to utilize the three-day training split:

Standard M-W-F Split – Maximum Recovery

Monday: Workout 1
Tuesday: Off
Wednesday: Workout 2
Thursday: Off
Friday: Workout 3
Saturday: Off
Sunday: Off

Every-other-day Split

Monday: Workout 1
Tuesday: Off
Wednesday: Workout 2
Thursday: Off
Friday: Workout 3
Saturday: Off
Sunday: Workout 1
(Continue with Workout 2 on Tuesday, off Wednesday, Workout 3 on Thursday, etc.)

3-on/1-off Split

Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Off
Friday: Workout 1
Saturday: Workout 2
Sunday: Workout 3
(Continue with Monday off then restarting the 3-day sequence on Tuesday)

2-on/1-off Split

Monday: Workout 1
Tuesday: Workout 2
Wednesday: Off
Thursday: Workout 3
Friday: Workout 1
Saturday: Off
Sunday: Workout 1
(Continue with Workout 2 on Monday and take Tuesday off, then Workouts 3 and 1 on Wednesday and Thursday, etc.)

Beginning Bodybuilding – Phase 3 Summary

The longer you’ve been training, the less you can trust mirrors and scales, so remember to take photos or video and use a tape measure to track your progress. There are some tips in Phase 2 to help with planning your progress photos.

There is no one-size-fits all training routine, so don’t be afraid to use substitute exercises or vary the rep ranges as needed, but try to stick to the listed recommendations as closely as possible. You might be surprised at the results you see from extended tension times.

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Workout Overview


Monday - Workout 1

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Banded Bent Over Reverse Fly
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Hanging Straight Leg Raise
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Crunches
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
12. Plank
2 sets, 60s, (rest 60s)
Show Alternative Exercises

Wednesday - Workout 2

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Sissy Squat demonstrationPlay Sissy Squat demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3 sets, 10 - 12 reps, (rest 60s)
Per leg
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout 3

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
French Press demonstrationPlay French Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
3 sets, 15, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Spider Curl demonstrationPlay Spider Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Wrist Curl Over Bench demonstrationPlay Dumbbell Wrist Curl Over Bench demonstration
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Palms-Down Wrist Curl Over A Bench demonstrationPlay Palms-Down Wrist Curl Over A Bench demonstration
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/12/2018, UTC


Last Updated: 9/12/2020, UTC

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