If you’re looking to build muscle, you need to focus on three key elements: strength training, muscle confusion, and proper nutrition.

These three elements work together to create the ultimate muscle-building trifecta – and we’ve got three different workouts for you to try today. Whether you’re a beginner or an experienced lifter, there’s a workout here for you.

Workout #1: The Beginner’s Muscle-Building Workout

This workout is perfect if you’re just starting out on your muscle-building journey. It’s a full-body workout that will target all your major muscle groups, helping you to build a strong foundation for future workouts:.

Warm-up

5-10 minutes of light cardiovascular exercise, such as jogging or cycling, to get your blood flowing and your muscles warmed up.

Strength Training

Squats: Exercise 1

3 sets of 10 reps.

Stand with your feet slightly wider than shoulder-width apart, keeping your weight on your heels. Lower down into a squat position, as if you’re sitting back in a chair. Keep your back straight and your chest lifted.

Push through your heels to stand back up.

Push-Ups: Exercise 2

3 sets of 10 reps.

Lie face down on the ground with your hands placed slightly wider than shoulder-width apart. Keep your body straight and your abs tight as you push yourself up, straightening your arms. Lower back down to the ground.

Lunges: Exercise 3

3 sets of 10 reps (per leg).

Take a step forward with one foot, keeping your weight on your front heel. Lower down until your back knee almost touches the ground. Push back up through your front heel to stand back up.

Muscle Confusion

Plank: Exercise 4

3 sets of 30 seconds.

Get into a push-up position, with your hands directly beneath your shoulders. Keep your body straight and your abs tight as you hold yourself up on your forearms.

Nutrition

Be sure to eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. Aim for roughly 1 gram of protein per pound of body weight per day.

Workout #2: The Intermediate Muscle-Building Workout

If you’ve been working out for a while and you’re ready to take your muscle-building routine to the next level, this workout is for you. It’s a split workout that focuses on individual muscle groups, helping you to build more targeted muscle:.

Warm-up

5-10 minutes of light cardiovascular exercise, such as jogging or cycling, to get your blood flowing and your muscles warmed up.

Strength Training

Day 1: Chest and Triceps

Exercise 1: Bench Press

3 sets of 8-10 reps.

Lie on a bench with your feet firmly planted on the ground. Grip the bar with your hands slightly wider than shoulder-width apart. Lower the bar down to just above your chest, then push it back up until your arms are straight.

Exercise 2: Tricep Dips

3 sets of 10 reps.

Place your hands on a dip bar, keeping your elbows straight. Lower yourself down until your arms are at a 90-degree angle, then push yourself back up.

Exercise 3: Cable Flyes

3 sets of 12 reps.

Stand in the middle of the cable machine with one foot slightly in front of the other. Grab the handles and bring them together in front of your chest, squeezing your chest muscles as you do so.

Day 2: Back and Biceps

Exercise 1: Pull-Ups

3 sets of 10 reps.

Grab a pull-up bar with your palms facing away from you. Pull yourself up until your chin is above the bar, then lower yourself back down.

Exercise 2: Bicep Curls

3 sets of 12 reps.

Stand with a dumbbell in each hand, palms facing forward. Bring the dumbbells up to your shoulders, squeezing your biceps as you do so.

Exercise 3: Cable Rows

3 sets of 12 reps.

Place a bench in front of the cable machine. Sit on the bench with your feet on the platform, grabbing the handles with your palms facing down. Pull the handles towards your chest, squeezing your back muscles as you do so.

Day 3: Legs and Shoulders

Exercise 1: Squats

3 sets of 10 reps.

Stand with your feet shoulder-width apart. Lower down into a squat position, keeping your back straight and your chest lifted. Push through your heels to stand back up.

Exercise 2: Shoulder Press

3 sets of 12 reps.

Stand with a dumbbell in each hand, palms facing forward. Bring the dumbbells up to shoulder height, then press them up until your arms are fully extended above your head.

Exercise 3: Leg Press

3 sets of 12 reps.

Sit in the leg press machine with your feet on the platform. Push the platform away from you, keeping your back flat against the seat.

Muscle Confusion

Plank: Exercise 4

3 sets of 30 seconds.

Get into a push-up position, with your hands directly beneath your shoulders. Keep your body straight and your abs tight as you hold yourself up on your forearms.

Nutrition

Be sure to eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. Aim for roughly 1 gram of protein per pound of body weight per day.

Workout #3: The Advanced Muscle-Building Workout

If you’re a seasoned lifter looking for a serious challenge, this workout is for you. It’s an intense, high-volume workout that will push you to your limits:.

Warm-up

5-10 minutes of light cardiovascular exercise, such as jogging or cycling, to get your blood flowing and your muscles warmed up.

Strength Training

Day 1: Chest and Triceps

Exercise 1: Bench Press

5 sets of 5 reps.

Exercise 2: Incline Flyes

3 sets of 12 reps.

Lie on an incline bench with a dumbbell in each hand, palms facing inward. Lower the dumbbells down to the sides of your chest, then bring them back up until they meet over your chest.

Exercise 3: Skull Crushers

3 sets of 10 reps.

Lie on a flat bench with a straight bar in your hands. Hold the bar directly above your chest, arms extended. Lower the bar down towards your forehead, keeping your elbows locked in place.

Day 2: Back and Biceps

Exercise 1: Deadlifts

5 sets of 5 reps.

Stand with your feet shoulder-width apart, grasping a barbell with your palms facing down. With your back straight, lift the bar up from the ground until you’re standing with the bar in front of you.

Exercise 2: Pull-Ups

3 sets of 10 reps.

Grab a pull-up bar with your palms facing away from you. Pull yourself up until your chin is above the bar, then lower yourself back down.

Exercise 3: Hammer Curls

3 sets of 10 reps.

Stand with a dumbbell in each hand, palms facing each other. Curl the dumbbells up towards your shoulders, keeping your elbows locked in place.

Day 3: Legs and Shoulders

Exercise 1: Squats

5 sets of 5 reps.

Stand with your feet shoulder-width apart. Lower down into a squat position, keeping your back straight and your chest lifted. Push through your heels to stand back up.

Exercise 2: Shoulder Press

3 sets of 10 reps.

Stand with a dumbbell in each hand, palms facing forward. Bring the dumbbells up to shoulder height, then press them up until your arms are fully extended above your head.

Exercise 3: Leg Press

3 sets of 10 reps.

Sit in the leg press machine with your feet on the platform. Push the platform away from you, keeping your back flat against the seat.

Muscle Confusion

Plank: Exercise 4

3 sets of 30 seconds.

Get into a push-up position, with your hands directly beneath your shoulders. Keep your body straight and your abs tight as you hold yourself up on your forearms.

Nutrition

Be sure to eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. Aim for roughly 1 gram of protein per pound of body weight per day.