The '3 moves for more muscle' program

You really only need three exercises per workout to develop a powerful physique. Here are the core essentials.

Author:
Sean Hyson, C.S.C.S.
May 21, 2018

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

Front Squat

Grasp the bar at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width. Squat as low as you can without losing the arch in your back. Change the sets and reps according to the directions weekly.

Romanian Deadlift

Grasp the bar at shoulder width and take it out of a rack set to hip level. Hold the bar in front of your thighs, pulling it in toward your body—don’t let it drift in front of you when you begin the movement. Bend your hips back and lower your torso, allowing your knees to bend as needed, until you feel a stretch in your hamstrings. Extend your hips to come back up.

Pallof Press

Attach a band to a sturdy object at chest level (or use a D-handle on a cable station). Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso. That’s one rep.

Incline Bench Press

Adjust a bench to a 30-to 45-degree angle and lie back on it. Grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your chest, just below your collarbone. Push your feet into the floor as you press the bar back up. Change the sets and reps according to the directions weekly.

One-Arm Dumbbell Row

Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.

Dip

Best Compound Exercises: A black man with blue shirt and grey shorts performs dip on parallel bars. — Beth Bischoff

Suspend your body over parallel bars with hands just outside shoulder width. Lower your body until your upper arms are parallel to the floor. If you can’t do at least five reps on each set of dips, perform close-grip pushups instead.

Sumo Deadlift

Stand with feet outside shoulder width and toes turned out 45 degrees. Bend your hips back to grasp the bar at arm’s length with a shoulder-width grip. Push your knees out and drive through your heels to extend your hips to lockout, lifting the bar until it’s in front of your thighs. Change the sets and reps according to the directions weekly.

Hip Thrust

Sit on the floor and roll a loaded barbell into your lap. Lie back with your shoulders against a bench, bend your knees, and plant your feet on the floor. Brace your abs and drive through your heels so you raise your hips off the floor to full extension.

Ab Wheel Rollout

Kneel on the floor with your shoulders over the wheel. Brace your abs and extend your arms in front of you, rolling forward until you feel your lower back is about to sag. Roll back.

Dumbbell Overhead Press

Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Brace your core and press the weights straight overhead.

Chin-Up or Reverse Grip Pulldown

Hang from a bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar. If you can’t do at least five reps, use a lat-pulldown machine and grip the bar with palms facing you to simulate a chinup. Choose a load that allows you 10 reps.