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Fast Track Muscle Builder

A focused 3‑day gym program designed to help intermediate lifters pack on noticeable muscle in just 12 weeks.

Intermediate

Build Muscle

3 days/week

Gym

For Men

12 Weeks

Workout Plan

Mechanical Tension Workout

1

Barbell Deadlift

Barbell Deadlift - frame 1

Barbell Deadlift - frame 2

Set	Reps	Weight
1	3	-
2	3	-
3	3	-
4	3	-
5	3	-
6	3	-
7	3	-
8	3	-

2

Dumbbell Bench Press

Dumbbell Bench Press - frame 1

Dumbbell Bench Press - frame 2

Set	Reps	Weight
1	4	-
2	4	-
3	4	-
4	4	-
5	4	-
6	4	-

3

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row - frame 1

Dumbbell Bent-Over Row - frame 2

Set	Reps	Weight
1	4	-
2	4	-
3	4	-
4	4	-
5	4	-
6	4	-

4

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press - frame 1

Dumbbell Seated Shoulder Press - frame 2

Set	Reps	Weight
1	4	-
2	4	-
3	4	-
4	4	-
5	4	-
6	4	-

Muscle Pressure Workout

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Muscle Breakdown Workout

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Workout Plan • Coach Guide • Frequently Asked Questions