It doesn't take much fancy programming and endless isolation moves to pack on slabs of muscle and build some respectable strength. All you need to reach these goals are a handful of compound movements and a small selection of assistance moves. That's why we've created the 3 Moves for More Muscle Program, consisting of four workouts (spread over four days) that you can adapt over a three-week training period. Each workout has the "bare minimum": three exercises each, giving you all the muscle-building techniques you need and none of the junk you don't.

Think of this gallery as a reference guide to each move contained in the 3 Moves for More Muscle Program. Scroll through to get the details on how to perform each move, and then check out each of the four workouts:

Day 1 | Day 2 | Day 3 | Day 4

HOMEPAGE: The 3 Moves for More Muscle Program