Muscle Building Workouts Level 3 is part of the series, How to Build Muscle for Skinny Guys. This workout includes some more advanced exercises compared to the two previous phases. There are bodyweight and isometric exercises included. To maximize results, check out the Muscle Building Diet, and Muscle Building Supplements articles.
Muscle Building Workouts - Home Workout Routine
Resistance Training
Primary Goal: Build Muscle Mass
Workout Type: Full Body
Training Level: Beginner-Intermediate
Days Per Week: 3
Equipment: Bodyweight, Pull-up Bar.
Tempo: 2/0/1/0
Intensity/Weight: Bodyweight
Circuit - 4 sets of 5 reps
Partial Rep One Legged Squats
Table Makers
Decline Pushups
Pullups
Watch the Partial Rep Training video to learn more.
Circuit - 2 sets of 5 reps
Butt Kick Jumps
*Leg Lifts
**Iso Pull
Pike Pushups
*The reps for this exercise are as many as possible with good form.
**The Isometric exercise should be performed with 50% maximum effort for 60 seconds each set.
Cardio
Primary Goal: Increase Cardiorespiratory Health
Workout Type: Full Body
Training Level: Beginner-Intermediate
Days Per Week: 3
Equipment: Bodyweight
Intensity - Interval Training 30 seconds - 90% Intensity 30 seconds - 50% Intensity
Duration - 21 minutes including 3 minute warm-up and 3 minute cool down
The workout below is designed for those who are working out at home with no equipment. If you choose to run, bike, or swim, you can use the same 30:30 Work Rest ratio and see great results. This applies to treadmills, stationary bikes, and any other form of cardio.
Warm-up Circuit - 3 sets - 50% Intensity
Running in Place - 30 seconds
Jumping Jacks - 30 seconds
High Knees - 30 seconds
Butt Kickers - 30 seconds
Side Step Lunge Reaches - 30 seconds
Jump Rope or Jumping in Place - 30 seconds
Circuit - 3 sets of 30:30 Intervals
Running in Place
High Knees
Butt Kickers
Mountain Climbers
Side Step Lunge Reaches
Cool Down Circuit - 3 sets - 50% Intensity
Running in Place - 30 seconds
Jumping Jacks - 30 seconds
High Knees - 30 seconds
Butt Kickers - 30 seconds
Side Step Lunge Reaches - 30 seconds
Jump Rope or Jumping in Place - 30 seconds
I recommend watching a good TV show or listening to some of your favorite playlists while you do this workout. Just make sure that you are changing the exercises and intensity when you’re supposed to.
Flexibility
Primary Goal: Increase Flexibility and Recovery rate
Workout Type: Full Body
Training Level: Beginner-Intermediate
Days Per Week: 6-7
Equipment: Bodyweight
Duration: Hold each stretch for 30 seconds
The Flexibility workout is a short series of stretches that can easily be done right after the Resistance Training Workout and the Cardio Workout. You can also do it on your off day. The stretches don’t take very long and the benefits of flexibility and muscle recovery are well worth the time invested.
Static Stretches - 1 Set - 30 seconds each
Standing Toe Touch
Quadriceps Stretch
Gluteals Stretch
Hip Flexors Stretch
Calves Stretch
Chest Stretch
Lat Stretch
Tricep Stretch
Bicep Stretch
Shoulder Stretch
Neck Stretch
Check out the Flexibility Training article to learn more about how flexibility training helps skinny guys build muscle.
Muscle Building Workouts - Gym Workout Routine
Resistance Training
Primary Goal: Build Muscle Mass
Workout Type: Full Body Training
Level: Beginner
Days Per Week: 3
Equipment: Barbells, Dumbbells, and Machines
Tempo: 2/0/1/0
Intensity/Weight - 70% of estimated 1 rep max
4 sets of 5 reps
Dumbbell Lunges
Straight Leg Deadlifts
Barbell Bench Press Dumbbell Rows
3 sets of 5 reps
Lat Pulldowns
Military Press
Decline Situps
