FREE Muscle Building Workout for Busy Guys!

If you're reading this then you're probably clicked on it because you're busy and don't have all day to read a blog post about working out. So I'm going to keep this quick and let you get right to the workout. After that, I'll go a little more in depth about why I wrote it the way I did the best way to run it so that you get the results you want. Just know ahead of time, this is a no BS workout. Get in and get out with basic, compound exercises that will be the most effective for most people.

So here you go!

Day 1
Heavy Upper Body
Order	Rest	Exercise	Sets	Reps
1	90s	Bench Press	5	5
2a		Barbell Row	4	8
2b	60s	Push Press	4	8
3a		Cable Face Pull	3	10
3b	45s	Cable Tricep Pressdowns	3	10
4a		Alternating Dumbbell Curl	3	10e
4b	30s	Dumbbell Lateral Raise	3	12
Day 2
Heavy Lower Body
Order	Rest	Exercise	Sets	Reps
1	90s	Back Squat	5	5
2a		RDL	4	10
2b	60s	Split Squat	4	8e
3a		Leg Curl	3	12
3b	45s	Calf Raise	3	15
4a		Ab Wheel Rollout	3	10
4b	30s	Side Plank	3	20s e.
Day 3 Option 1
Full Body
Order	Rest	Exercise	Sets	Reps
1a		Deadlift	4	10
1b		Pushups (Weighted if necessary)	4	10+
2a		Goblet Squat	3	12
2b		Pull-ups or Lat Pulldown	3	12
3a		EZ Bar Curl	3	15
3b		Dips	3	submax
4a		Shrugs	3	15
4b		Seated Calf Raise	3	20
Day 3 Option 2.1
High Volume Upper
Order	Rest	Exercise	Sets	Reps
1a		Single Arm Dumbbell Row	4	12
1b	60s	Standing Dumbbell Overhead Press	4	12
2a		Lat Pulldown (Supinated Grip)	4	12
2b	45s	Pushup (weighted if necessary)	4	12+
3a		EZ Bar Curl	3	15
3b	45s	Dips	3	submax
4a		Shrugs	3	15
4b	30s	Dumbbell Reverse Flye	3	15
Day 3 Option 2.2
High Volume Lower
Order	Rest	Exercise	Sets	Reps
1a		Deadlift	5	10
1b	90s	Lateral Step-up	5	10
2a		Goblet Squat	4	12
2b	90s	Exercise Ball Leg Curl	4	15
3a		Side Lunge	3	12e
3b	45s	Seated Calf Raise	3	20

This program is designed to be a quick, simple and effective muscle building workout. like I said, in and out, no fluff, no BS, just get it done. Most exercises are big, compound movements but there some isolation movements in there as well. There is basically one exercise for each body part each day and one extra heavy lift on the heavy days. This might not be the absolute ideal for some people but if you want to build some solid muscle and only have 30 minutes to crush a workout this can work wonders for you.

This program was written for either a 3 or 4 days a week. The first two days are the same either way and then you have the choice of Option 1, which is a full body workout, or Option 2.1 and 2.2 which are split into upper and lower body like Days 1 and 2. Days 1 and 2 are designed to be heavier days so try to move some good weight. Start with something relatively easy then try to increase a little each week. Day 3's are meant to be a higher rep, slightly lower weight days to get a good pump and recover to lift heavy again.

Order and rest times are listed for each exercise so pay attention to those. If you' really are busy you'll want to take advantage of the super-sets and short rest so you can get in and out of the gym as fast as possible. The super-sets are listed by "a" and "b" along with the exercise number (example: 2a, 2b are to be done back to back).

I also tried to keep the exercises basic so that most people will already know them and most gyms will have the equipment available. No need for a GHD or power rig with band attachments for this one. Like I said earlier, this is a no fluff, no BS workout. It's not watered down with fancy exercise variations and ridiculous rep schemes. Just good old fashion hard work. If you don't know an exercise ask but everything is probably as basic as it seems (basic is usually the best for most people).

This program can get you through about 4-6 weeks of solid muscle building but after that you'll want to switch it up to keep progressing. That would be a great time to contact me to get yourself set up with a personalized program.

Finally, yes, this workout is designed for men, but if you're a women and you would like to use it then absolutely feel free! Just know that I have more of these planned for the near future with workouts more geared towards women and well as workouts geared more towards fat loss. Stayed tuned and make sure to follow Greg Herceg - Personal Trainer on Facebook  as well as leaving your email address above for all of the updates!