Day 1: Chest, Shoulders, and Triceps

Warm-Up

Before diving into the workout, start with a 10-minute cardio warm-up to increase your heart rate and prepare your muscles.

Chest Exercises

1. Barbell Bench Press:

1. Sets: 4
2. Reps: 8-12
3. Rest: 90 seconds between sets
4. Notes: Focus on controlling the weight and squeezing your chest muscles at the top.
5. Incline Dumbbell Press:

2. Sets: 3
3. Reps: 10-12
4. Rest: 60 seconds between sets
5. Notes: Maintain a slight arch in your back and avoid locking your elbows.
6. Cable Flyes:

3. Sets: 3
4. Reps: 12-15
5. Rest: 60 seconds between sets
6. Notes: Keep a slight bend in your elbows and bring your hands together in a controlled manner.

Shoulder Exercises

1. Overhead Shoulder Press:

1. Sets: 4
2. Reps: 8-10
3. Rest: 90 seconds between sets
4. Notes: Use a full range of motion and avoid arching your back.
5. Lateral Raises:

2. Sets: 3
3. Reps: 12-15
4. Rest: 60 seconds between sets
5. Notes: Focus on lifting with your elbows rather than your hands.

Tricep Exercises

1. Tricep Dips:

1. Sets: 3
2. Reps: 10-12
3. Rest: 60 seconds between sets
4. Notes: Keep your body upright and elbows close to your body.
5. Skull Crushers:

2. Sets: 3
3. Reps: 10-12
4. Rest: 60 seconds between sets
5. Notes: Lower the weight slowly and focus on a full stretch of the triceps.

Day 2: Back and Biceps

Warm-Up

Begin with a 10-minute dynamic stretching routine focusing on your back and biceps.

Back Exercises

1. Deadlift:

1. Sets: 4
2. Reps: 6-8
3. Rest: 90 seconds between sets
4. Notes: Maintain a neutral spine and engage your core.
5. Pull-Ups:

2. Sets: 4
3. Reps: 8-10
4. Rest: 90 seconds between sets
5. Notes: Use a full range of motion, focusing on contracting your lats.
6. Bent-Over Barbell Rows:

3. Sets: 3
4. Reps: 10-12
5. Rest: 60 seconds between sets
6. Notes: Keep your back flat and pull the bar towards your lower ribcage.

Bicep Exercises

1. Barbell Curls:

1. Sets: 3
2. Reps: 10-12
3. Rest: 60 seconds between sets
4. Notes: Keep your elbows close to your torso and avoid swinging the weight.
5. Hammer Curls:

2. Sets: 3
3. Reps: 12-15
4. Rest: 60 seconds between sets
5. Notes: Maintain a neutral grip and control the movement.

Day 3: Legs and Core

Warm-Up

Start with a 10-minute cardio warm-up followed by dynamic stretches for your legs.

Leg Exercises

1. Squats:

1. Sets: 4
2. Reps: 8-10
3. Rest: 90 seconds between sets
4. Notes: Ensure your knees track over your toes and maintain a straight back.
5. Leg Press:

2. Sets: 4
3. Reps: 10-12
4. Rest: 90 seconds between sets
5. Notes: Avoid locking your knees and control the weight.
6. Lunges:

3. Sets: 3
4. Reps: 12-15 per leg
5. Rest: 60 seconds between sets
6. Notes: Step forward with control and keep your torso upright.

Core Exercises

1. Plank:

1. Sets: 3
2. Duration: 60 seconds
3. Rest: 60 seconds between sets
4. Notes: Keep your body in a straight line from head to heels.
5. Russian Twists:

2. Sets: 3
3. Reps: 20-30
4. Rest: 60 seconds between sets
5. Notes: Hold a weight for added resistance and twist your torso, not just your arms.

Nutrition and Recovery

Nutrition Tips

• Protein Intake: Ensure a daily intake of 1.6-2.2 grams of protein per kilogram of body weight to support muscle repair and growth.
• Balanced Diet: Incorporate a variety of fruits, vegetables, whole grains, and healthy fats into your diet.
• Hydration: Drink at least 3 liters of water daily to stay hydrated and support muscle function.

Recovery Strategies

• Sleep: Aim for 7-9 hours of quality sleep each night to facilitate muscle recovery.
• Stretching: Incorporate a post-workout stretching routine to improve flexibility and reduce muscle soreness.
• Active Recovery: Engage in low-intensity activities like walking or yoga on rest days to promote blood flow and aid in recovery.

Supplement Recommendations

Whey Protein

• Benefits: Provides a quick and convenient source of protein to support muscle growth.
• Dosage: 20-30 grams post-workout.

Creatine Monohydrate

• Benefits: Enhances strength, power, and muscle volume.
• Dosage: 5 grams daily.

Branched-Chain Amino Acids (BCAAs)

• Benefits: Supports muscle recovery and reduces exercise-induced fatigue.
• Dosage: 5-10 grams during or after workouts.

Conclusion

Following this 3-day muscle volume routine, along with proper nutrition and recovery strategies, will help you achieve significant muscle gains. Consistency and dedication are key, so stay committed to the plan and monitor your progress regularly.