Free Workout Plan #2: Build Muscle for Beginners

This free workout plan is a beginner/intermediate total body plan designed to build muscle. The workout is to be repeated 3 times per week, every other day. This means that each week, there will be 3 workout days, and 4 rest days.

For example, if your first workout is Monday, then you should workout on Monday, Wednesday, and Friday. Tuesday, Thursday, Saturday, and Sunday would be rest days.

You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-0-1 tempo (that is, 2 seconds down, no pause, 1 second up).

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Workout Schedule
Day	Workout
Day 1	Full Body Workout
Day 2	Rest
Day 3	Full Body Workout
Day 4	Rest
Day 5	Full Body Workout
Day 6	Rest
Day 7	Rest

Workout Routine
Exercise	Sets	Reps
Squats	3	12, 10, 8
Leg Curls	3	12, 10, 8
One-Arm Dumbbell Row	3	12, 10, 8
Flat Bench Press	3	12, 10, 8
Seated Shoulder Press	3	12, 10, 8
Tricep Pressdown	3	12, 10, 8
Standing Barbell Curls	3	12, 10, 8
Wrist Curls	3	15, 12, 10
Standing Calf Raises	3	15, 12, 10
Standard Crunch	2	25, 25