90 day muscle building workout plan for beginner in 2023

 90 days muscle building workout plan for beginner in 2023

The 90 Day Muscle Building Workout Plan is a structured exercise program designed to help individuals increase their muscle mass and strength over a period of 90 days. This workout plan includes a combination of exercises targeting different muscle groups, and it is divided into several phases, each with its specific goals and exercises.

Overview of 90 Day Muscle Building Workout Plan

The Muscle Building Workout Plan is a comprehensive fitness program designed to help individuals build muscle mass and strength over the course of 90 days. The program includes a range of exercises and training methods focused on different phases, including the Foundation phase, Hypertrophy phase, Strength phase, and Power phase. By combining these phases, the program aims to provide a well-rounded workout experience that targets all aspects of muscular fitness. The program also includes tips for nutrition and supplementation, as well as advice for staying motivated and consistent. Overall, the Muscle Building Workout Plan is designed to help individuals achieve significant improvements in their muscular fitness levels and overall health and well-being.

 

The program is designed to gradually increase the intensity and difficulty of the workouts to challenge the muscles and promote muscle growth. Additionally, it emphasizes proper nutrition and supplementation to support muscle growth and recovery.

By following the 90 Day Muscle Building Workout Plan, individuals can expect to see significant improvements in their strength and muscle mass while also improving their overall fitness

and health. This plan is suitable for both beginners and advanced fitness

enthusiasts who are looking to build muscle mass and strength.

 

Benefits of a structured workout plan

Before diving into the specifics of the 90 Day Muscle Building Workout Plan, it's important to understand the benefits of following a structured workout plan. Some of the benefits include:

Consistency: A structured workout plan helps individuals stay consistent with their workouts, which is essential for making progress towards fitness goals.

Efficient use of time: By following a plan, individuals can maximize their time in the gym and ensure that they are working towards their goals effectively.

Progressive overload: A structured plan allows for gradual progression and increase in intensity, promoting muscle growth and strength gains.

Balanced workouts: A well-designed workout plan ensures that all muscle groups are targeted evenly, reducing the risk of muscle imbalances and injury.

Accountability: Following a structured workout plan can help keep individuals accountable to themselves and their goals.

Motivation: Seeing progress and reaching milestones along the way can provide a significant motivational boost and keep individuals on track towards their goals.

In fact, a structured workout plan can help individuals stay consistent, make efficient use of their time,

promote muscle growth and strength gains, reduce the risk of injury, keep them accountable, and provide motivation to continue working towards their goals.

 90 day muscle building workout plan is divided into following chapters:

Chapter 1: Building a Foundation

Chapter 1 of the 90 Day Muscle Building Workout Plan focuses on Building a Foundation. This phase is essential to develop a solid base of strength, endurance, and proper form, which are necessary for more advanced exercises in the later phases of the program.

Importance of Building a Foundation: 

The importance of building a foundation is to establish a solid base of fitness that can support more advanced training techniques. Building a foundation in fitness is comparable to building a strong foundation for a building. Without a sturdy foundation, the structure is unstable and prone to collapse. Similarly, without a strong foundation in fitness, the body is at risk for injuries and poor progress. Building a foundation is vital for long-term success in fitness.

Exercises for Building a Foundation:

 The exercises for Building a Foundation typically include compound movements, bodyweight exercises, and core strengthening exercises. Compound movements, such as squats, deadlifts, and bench press, engage multiple muscle groups and are essential for developing overall strength. Bodyweight exercises, such as push-ups, pull-ups, and lunges, help improve stability, balance, and endurance. Core strengthening exercises, such as planks and crunches, target the muscles in the abdomen and lower back, improving stability and balance.

Sample Foundation Building Workout Plan:

 A sample Foundation Building Workout Plan may include exercises such as:

Squats: 3 sets of 8-10 reps

Deadlifts: 3 sets of 8-10 reps

Bench press: 3 sets of 8-10 reps

Push-ups: 3 sets of 10-12 reps

Pull-ups: 3 sets of 8-10 reps

Lunges: 3 sets of 10-12 reps

Planks: 3 sets of 30-60 seconds

The Foundation Building Workout Plan should be performed 2-3 times per week, with at least one day of rest in between sessions. The weight used should be challenging, but not so heavy that proper form is compromised. As the individual progresses through the program, they can gradually increase the weight and number of sets and reps for each exercise.

Chapter 2: Hypertrophy Phase

Chapter 2 of the 90 Day Muscle Building Workout Plan is the Hypertrophy Phase. This phase is designed to promote muscle growth through hypertrophy training, which involves using moderate to heavy weights and high volume to induce muscle fiber damage and subsequent repair, leading to muscle growth.

Introduction to Hypertrophy Training: 

Hypertrophy training focuses on increasing muscle size and density by challenging the muscles with high volume and moderate to heavy weight. The goal is to create micro-tears in the muscle fibers, which then repair and grow back stronger and larger. Hypertrophy training involves performing exercises that target specific muscle groups with moderate to high reps and short rest periods.

Exercises for Hypertrophy Phase:

 The exercises for the Hypertrophy Phase include a combination of compound and isolation exercises that target specific muscle groups, such as chest, back, shoulders, biceps, triceps, and legs. Compound exercises, such as squats, bench press, and deadlifts, engage multiple muscle groups and are essential for overall strength and muscle growth. Isolation exercises, such as bicep curls, tricep extensions, and leg curls, target specific muscle groups and promote muscle hypertrophy.

Sample Hypertrophy Workout Plan: A sample Hypertrophy Workout Plan may include exercises such as:

Barbell squats: 3 sets of 10-12 reps

Barbell bench press: 3 sets of 10-12 reps

Bent-over barbell rows: 3 sets of 10-12 reps

Dumbbell shoulder press: 3 sets of 10-12 reps

Barbell bicep curls: 3 sets of 10-12 reps

Cable tricep extensions: 3 sets of 10-12 reps

Leg curls: 3 sets of 10-12 reps

The Hypertrophy Workout Plan should be performed 3-4 times per week, with at least one day of rest in between sessions. The weight used should be challenging, but not so heavy that proper form is compromised. The focus should be on maintaining proper form and performing each rep with controlled movements. As the individual progresses through the program, they can gradually increase the weight and number of sets and reps for each exercise to continue promoting muscle growth.

Chapter 3: Strength Phase

Chapter 3 of the 90 Day Muscle Building Workout Plan is the Strength Phase. This phase is designed to improve overall strength through a combination of heavy lifting and low to moderate reps.

Introduction to Strength Training:

Strength training is the use of progressively heavier resistance to stimulate muscular development and improve overall strength. The goal is to increase the amount of weight lifted on exercises that target the major muscle groups. Strength training typically involves lifting heavier weights for fewer reps, with longer rest periods between sets.

Exercises for Strength Phase: 

The exercises for the Strength Phase focus on compound exercises that target major muscle groups, such as the chest, back, legs, shoulders, and arms. The exercises may include:

Barbell squats: 3 sets of 4-6 reps

Deadlifts: 3 sets of 4-6 reps

Barbell bench press: 3 sets of 4-6 reps

Barbell rows: 3 sets of 4-6 reps

Dumbbell shoulder press: 3 sets of 6-8 reps

Barbell bicep curls: 3 sets of 6-8 reps

Cable tricep extensions: 3 sets of 6-8 reps

Sample Strength Workout Plan: A sample Strength Workout Plan may include the exercises listed above, performed with heavy weights and low to moderate reps. The focus should be on maintaining proper form and performing each rep with controlled movements. The plan should be performed 3-4 times per week, with at least one day of rest in between sessions.

It's important to note that the Strength Phase is not just about lifting heavier weights, but also about progressively increasing the weight lifted over time. This can be achieved by gradually adding weight to the bar or using a progressive overload approach, such as adding an extra set or rep to each exercise each week. The key is to challenge the muscles and gradually increase the weight lifted to improve overall strength.

 

Chapter 4: Power Phase

Chapter 4 of the 90 Day Muscle Building Workout Plan is the Power Phase. This phase is designed to increase explosive power through power training, which involves using heavy weights and low repetitions to develop the ability to generate force quickly.

Introduction to Power Training:

Power training focuses on developing explosive power, which is the ability to generate force quickly. This is important for athletes who need to perform explosive movements, such as jumping, sprinting, or throwing. Power training involves using heavy weights and low repetitions to develop explosive power in the muscles. The goal is to improve the rate of force development, or how quickly the muscles can generate force.

Exercises for Power Phase:

The exercises for the Power Phase include explosive, high-intensity exercises that target multiple muscle groups. Some examples of power exercises include power cleans, plyometric push-ups, and jump squats. These exercises require maximum effort and generate a lot of force, which helps to develop explosive power.

Sample Power Workout Plan:

A sample Power Workout Plan may include exercises such as:

Power cleans: 3 sets of 3-5 reps

Plyometric push-ups: 3 sets of 6-8 reps  

Jump squats: 3 sets of 6-8 reps

Medicine ball slams: 3 sets of 6-8 reps

Box jumps: 3 sets of 6-8 reps The Power

 

Workout Plan should be performed 2-3 times per week, with at least one day of rest in between sessions. The weight used should be heavy, but not so heavy that proper form is compromised. The focus should be on explosive movements and generating as much force as possible. As the individual progresses through the program, they can gradually increase the weight and number of sets and reps for each exercise to continue improving explosive power.

Chapter 5: Combining Phases

Chapter 5 of the 90 Day Muscle Building Workout Plan focuses on combining the three previous phases (Foundation, Hypertrophy, and Strength) into a comprehensive training program. The goal of this phase is to continue building strength and muscle while also improving power and explosive strength.

The Importance of Combining Phases:

By combining the phases, you can create a more well-rounded training program that includes a variety of exercises and training methods. This can help prevent boredom and plateaus in progress, as well as ensure that you are targeting all aspects of muscular fitness. Additionally, combining the phases can help improve overall athletic performance and reduce the risk of injury.

Sample Combined Workout Plan:

A sample Combined Workout Plan may include exercises such as:

Day 1:

Barbell squats: 3 sets of 8-10 reps

Bench press: 3 sets of 8-10 reps

Barbell rows: 3 sets of 8-10 reps Dumbbell shoulder press: 3 sets of 8-10 reps

Barbell bicep curls: 3 sets of 8-10 reps

Cable tricep extensions: 3 sets of 8-10 reps

Day 2:

Deadlifts: 3 sets of 6-8 reps

Incline bench press: 3 sets of 6-8 reps

Pull-ups: 3 sets of 6-8 reps Dumbbell lateral raises: 3 sets of 10-12 reps

Dumbbell hammer curls: 3 sets of 10-12 reps

Dumbbell tricep kickbacks: 3 sets of 10-12 reps

Day 3:

Power cleans: 3 sets of 4-6 reps

Front squats: 3 sets of 6-8 reps

Push press: 3 sets of 6-8 reps Chin-ups: 3 sets of 6-8 reps

Barbell curls: 3 sets of 8-10 reps

Overhead tricep extensions: 3 sets of 8-10 reps

The Combined Workout Plan should be performed 3-4 times per week, with at least one day of rest in between sessions. The weight used should be challenging but manageable, with a focus on

proper form and controlled movements. As the individual progresses through the

program, they can gradually increase the weight and number of sets and reps for

each exercise to continue promoting muscle growth and strength gains.

 

Chapter 6: Nutrition and Supplementation

Chapter 6 of the 90 Day Muscle Building Workout Plan focuses on the importance of nutrition and supplementation in supporting muscle growth and recovery.

 Proper nutrition is essential for muscle growth and repair. The body requires a balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to function optimally. In the context of muscle building, consuming enough protein is crucial as it provides the building blocks for muscle tissue. The recommended daily protein intake for individuals looking to build muscle is typically around 1 gram of protein per pound of body weight. Carbohydrates are also important as they provide energy for workouts and facilitate the uptake of protein into the muscles. Healthy fats are also necessary for hormone regulation and overall health. In addition to macronutrients, consuming a variety of fruits and vegetables can provide essential micronutrients that support overall health and recovery.

While not necessary, certain supplements can support muscle growth and recovery. Protein powder can be a convenient way to increase protein intake, particularly for those who struggle to consume enough through food alone. Creatine is another popular supplement that can increase strength and muscle mass by providing additional energy for intense workouts. BCAAs (branched-chain amino acids) are another supplement that can support muscle recovery and reduce muscle soreness. It is important to note that supplements should not replace a balanced diet, but rather supplement it as needed.

Sample Nutrition and Supplementation Plan: 

A sample Nutrition and Supplementation Plan may include: Consuming at least 1 gram of protein per pound of body weight per day, through sources such as lean meats, fish, eggs, and protein powder.

• Consuming complex carbohydrates, such as sweet potatoes, brown rice, and whole grains, to provide energy for workouts.
• Incorporating healthy fats, such as avocado, nuts, and olive oil, into the diet for overall health and hormone regulation. Consuming a variety of fruits and vegetables to provide essential micronutrients.
• Supplementing with protein powder as needed to increase protein intake.
• Supplementing with creatine to provide additional energy for intense workouts.
• Supplementing with BCAAs to support muscle recovery and reduce muscle soreness.

It is important to note that the specific nutrition and supplementation plan will vary depending on individual needs and goals, and it is recommended to consult with a healthcare professional or registered dietitian before making significant changes to your diet or supplement routine.

Conclusion

The 90 Day Muscle Building Workout Plan is a comprehensive program designed to help individuals build strength and muscle mass. By following the program, individuals can expect to see significant improvements in their muscular fitness levels.

Tips for Staying Motivated and Consistent for 90 day fitness plan:

• Set realistic goals: Setting achievable goals is key to staying motivated and consistent. Break down your long-term goals into smaller, short-term goals to track progress and celebrate successes along the way.
• Find a workout partner: Having a workout partner can help keep you accountable and motivated, and make the workout experience more enjoyable.
• Keep track of progress: Keeping track of progress, such as weight lifted, sets, and reps, can help you see improvements and stay motivated.
• Vary your workouts: To prevent boredom and plateauing, incorporate a variety of exercises and training methods into your workout routine.
• Prioritize recovery: Adequate rest and recovery time is crucial for muscle growth and preventing injury. Make sure to incorporate rest days and prioritize proper nutrition and sleep.

Overall, by following the 90 Day Muscle Building Workout Plan and staying motivated and consistent, individuals can achieve significant improvements in their muscular fitness levels and

overall health and well-being.