The qfit 3 Day Muscle Gain strength training workout plan provides a total body, low intensity workout regime, mostly suitable for beginners. This gym exercise program lasts 6 weeks.

Designed to help those people who have never done resistance training (weights) before or those who are just starting back again after a long break. You will need to be able to commit 1 hour, 3 days a week, with time allocated to do 20 minutes of cardio on 2 other days.

By doing the 3 Day Muscle Gain workout plan you will learn all you need to take full advantage of your workouts to condition your muscles and begin building the body you want. Whether you're male or female, this workout will suit you if you are looking to gain weight and develop lean muscle mass.

Our professional personal trainer, Campbell Bannerman has developed this exercise program to help you get started. With the workout plan, diary, exercise video instructions and knowledgebase articles, you'll get much better value out of your gym membership - without having to pay the high price of a personal trainer. And, you can workout at your own time, with a companion to guide you, if you download the videos to your mobile / cell phone or iPod.

In his video introduction, Campbell Bannerman explains everything you need to know about your gym workout plan, including:

• How to do every exercise properly
  
• The progression of intensity
• The workout plan outline
• Change in exercises and routine updates
• Equipment availability
• Dietary and nutritional considerations
• Evaluating your progress
• All about getting started

Download Pack

Sample Routine: 3 D ay Muscle Gain

Chest / Triceps / Abs — Routine Day 4

This is a sample of the routines you'll be doing. The plan changes on a weekly basis.

Exercise video instructions are provided for every exercise in the entire workout plan.  There are two examples listed here for you to view:

	Day 4
Workout Intensity	70%
Rest between exercises	1.5 min
Cardio
Your Choice	10 min warmup
Chest
Incline Chest Press	3 sets 15/12/10 reps
Seated Machine Chest Press	3 sets 15/12/10 reps
Pec Flyes	3 sets 15/12/10 reps
Tricep
Dual Adjustable Pulley - Tricep Pushdown	3 sets 15/12/10 reps
Bench Dips Basic	3 sets 15/12/10 reps
Abs
Core Mini Curls	20
Core Mini Obliques	20
Core Extended Table	20

• Your Digital Personal Trainer is
  Campbell Bannerman

• Gym training 3 days per week
  for a total of 6 weeks

• Strength training program:
  Conditioning muscles for growth

• Intensity range: Beginner (65-80%)

• Exercises per week: 27

• Techniques: Resistance training,
  core strength, weight lifting and
  light cardio

$30

3 Day Muscle Gain