3 Day Home Gym Workout Plan: Intermediate, Build Muscle
A 3-day program for intermediate lifters, aimed at building muscle.
- 3 days a week
- Full body
- Home gym
- Works at Planet Fitness
- about 40–45 min
- No cardio
- You’ll need: squat rack, adjustable bench, dumbbells
- TRY Fitness is not affiliated with Planet Fitness.
Each week
Full Body A
- Pull Up — 4 × 6–10
- Dips (Chest Focus) — 3 × 6–10
- Dumbbell Split Squat — 3 × 8–12
- Dumbbell RDL — 3 × 8–12
- Dumbbell Lateral Raise — 3 × 10–15
- Overhead Dumbbell Extension — 3 × 10–15
- Hanging Leg Raise — 3 × 10–15
Full Body B
- One Arm Dumbbell Row — 3 × 8–12
- Standing Dumbbell Press — 3 × 8–12
- Goblet Squat — 3 × 8–12
- Dumbbell Deadlift — 3 × 8–10
- Hammer Curl — 3 × 10–12
- Hanging Leg Raise — 3 × 10–15
Full Body C
- Chin Up — 3 × 6–10
- Pistol Squats (Bodyweight) — 3 × 5–8
- Dumbbell Floor Press — 3 × 8–12
- Dumbbell RDL — 2 × 8–12
- Dumbbell Y-Raise — 3 × 12–15
- Dumbbell Reverse Curl — 3 × 10–12
- Overhead Dumbbell Extension — 3 × 10–15
Report card
- Weekly volume — worth a look. Chest, Hamstrings, Glutes, and Biceps get too little work.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — worth a look. Back gets hard sessions on consecutive days.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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