Training

Build Muscle, Burn Fat | 8-Week Training Programme

The workout below is suitable for individuals looking to build muscle or lose fat, but can only attend the gym 3 times a week. Many people still try and split body parts when they are only training 3 days.

Remember: Volume, frequency & intensity is key in programming. Volume is also very important for hypertrophy (muscle building)!

Build Muscle, Burn Fat | The Programme

The workout below is suitable for individuals looking to build muscle or lose fat, but can only attend the gym 3 times a week. Many people still try and split body parts when they are only training 3 days – preferably Monday, Wednesday and Friday – or scheduled with a sufficient amount of rest days in between sessions!

The programme designed is 3 full-body workouts, it is high frequency as you will be hitting all your major body parts 3 times a week, and it has enough volume and intensity for optimal muscle growth.

Key Points 

Suitable for beginners, intermediates or advanced lifters

 You should be in a calorie surplus to get the most out of this to build muscle and a deficit to lose fat

Make sure you are able to perform every lift correctly or regress it

Once you have hit the higher end of the rep scheme for all the sets then progress weight

Don’t go to failure on anything

Progressive overload is done through reps and weight

Warm up properly before every workout

Perform a de-load week once you have completed the 8 weeks

Align your calories to your goal

Day 1 | Burn Fat Build Muscle

burn fat build muscle workout plan

man doing chest press

Exercise #1 Back Squat 

  1. Feet shoulder width
  2. Use your traps as a shelf for the bar
  3. Sit back on your hips, drive your knees out
  4. Keep your trunk tight throughout the movement.
  5. Distribute the weight evenly through your feet
  6. Bring your hips through at the top and squeeze your glutes

Exercise #2 Pull Ups

  1. Slide your shoulder blades down and engage your lats throughout
  2. Pull through your elbows
  3. Use your hands likes grips to get more out of your back
  4. Slide your shoulder blades together as you pull up
  5. Squeeze your glutes throughout
  6. Think about pulling your chest to the bar

Exercise #3 Romanian Deadlifts

  1. Slide the shoulder blades down and engage your lats throughout
  2. Keep your head in line with your spine
  3. Keep the bar as close to your body as you can
  4. Squeeze the glutes at the end of the movement
  5. Sit back into the hips keeping the shins straight

Exercise #4 Flat Dumbbell Chest Press

  1. Dig your shoulder blades into the bench throughout the movement
  2. Engage your lats throughout the movement
  3. Allow a slight arch in your lower back
  4. Control the movement throughout
  5. Slide your shoulder blades together through the eccentric phase
  6. Try to avoid any anterior rotation

Exercise #5 Dumbbell Lateral Raise

  1. Hold the dumbbell right at the end
  2. Lead the movement with your pinkie finger and your elbows
  3. Imagine pouring a glass of water with the dumbbells
  4. Control the movement
  5. Keep your upper traps relaxed throughout

Exercise #6 Tricep Pushdown

  1. Slide the shoulder blades down and engage your lats throughout the movement
  2. Keep your neck in line with your spine
  3. Keep your elbows under your shoulders throughout the movement
  4. The upper arm stays static throughout the movement just hinge through the forearms
  5. Avoid any anterior rotation                                                                          

Day 2 | Burn Fat Build Muscle

burn fat build muscle workout plan

Exercise #1 Deadlift

  1. Feet should be shoulder width apart, arms just either side gripping the bar
  2. Sit as far back as you can into the hips then soften the knees
  3. The back should be straight throughout the movement with the lats engaged and the shoulder blades down
  4. Keep the neck in line with the spine throughout
  5. Distribute the weight evenly through your feet
  6. Keep the bar close to your body as you pick it up using your lower body
  7. Squeeze your glutes at the top of the movement

Exercise #2 Shoulder Press

  1. Feet should be shoulder width and hands a little wider gripping the bar
  2. Squeeze the glutes throughout the movement
  3. Slide your shoulder blades down the back and keep them there, engaging the lats
  4. Your neck should be in line with your spine throughout the movement. Give yourself a double chin
  5. As you press overhead the bar should be directly over the middle of your head
  6. Bring the bar back down to the top of your chest. Control the movement throughout

Exercise #3 Walking Lunge

  1. Stay upright throughout the movement Keeping the lats engaged and the shoulder blades down
  2. As you take each step your back knee should be directly in line with your shoulder and your front with the heel of the front foot
  3. Distribute the weight evenly between the leading foot

Exercise #4 Dumbbell Row

  1. Keep the lats engaged throughout
  2. Row into the hip
  3. Slide the shoulder blade across
  4. Keep your trunk strong
  5. Use the hands like hooks to get the most out of your back

Exercise #5 Low Incline Dumbbell Press

  1. Dig your shoulder blades into the bench throughout the movement
  2. Engage your lats
  3. Allow a slight arch in your lower back
  4. Control the movement throughout
  5. Slide your shoulder blades together through the eccentric phase
  6. Try to avoid any anterior rotation

Exercise #6 Dumbbell Bicep Curl

  1. Elbows should stay under the shoulders throughout the movement
  2. Try to relax the wrist as this will get more out of your biceps
  3. No swinging, keep the trunk strong
  4. Control the movement throughout

Day 3 | Burn Fat Build Muscle

burn fat build muscle workout plan

Exercise #1 Leg Extension

  1. The pads should be over the top of your ankles and your back pressed into the back pad
  2. Your knees should be even with the pivoting cam of the machine
  3. Extend your legs and squeeze your quads at the top
  4. As you bring the weight down don’t go past 90 degrees to avoid stress in the knees

Exercise #2 Lat Pulldown

  1. Keep the lats engaged throughout
  2. Squeeze the lats at the bottom of the rep
  3. Slide the shoulder blades together
  4. Control the whole rep and keep the tension

Exercise #3 Hamstring Curl

  1. Place the back of the lower leg on top of the padded lever and secure the lap pad against your thighs
  2. Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you
  3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second
  4. Slowly return to the starting position

Exercise #4 Incline Dumbbell Chest Press

  1. Dig your shoulder blades into the bench throughout the movement
  2. Engage your lats throughout the movement
  3. Allow a slight arch in your lower back
  4. Control the movement throughout
  5. Slide your shoulder blades together through the eccentric phase
  6. Try to avoid any anterior rotation

man with medicine ball

Exercise #5 Dumbbell Front Raise

  1. Hold the dumbbells in a hammer grip
  2. Keep your shoulder blades down and your upper traps relaxed
  3. Soften the elbows but don’t stay fully extended throughout
  4. Lift no higher than shoulder height
  5. Maintain control throughout

Exercise #6 Rope Tricep Pushdown

  1. Slide the shoulder blades down and engage your lats throughout the movement
  2. Keep your neck in line with the spine
  3. Keep your elbows under your shoulders throughout the movement
  4. The upper arm stays static throughout the movement, just hinge through the forearms
  5. Avoid any anterior rotation

Exercise #7 Dumbbell Hammer Curl

  1. Elbows should stay under the shoulders throughout the movement
  2. Try to relax the wrist as this will get more out of your biceps
  3. No swinging – keep the trunk strong
  4. Control the movement throughout

 

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