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HASfit’s Free 90 Workout Schedule To Build Muscle Fast!

build-muscle-program

HASfit’s free 90 Day Workout Schedule To Build Muscle makes muscle growth and getting ripped simple! We provide the workout routines, exercise schedules, meal plans, and the best workout motivation. Begin gaining weight and muscle mass with our 90 Day Bodybuilding Workout Schedule below!

Muscle Building Workout Program

The 90 day workout schedule will repeatedly challenge your body into new muscle growth. Scientists agree that variety is a major key to muscle gain and avoiding plateaus. This muscle building plan employs a variety of techniques to continuously shock your body to gain muscles including hypertrophy training, drops sets, high volume training, strength training, powerlifting, high intensity interval training and even some MMA workouts! We use muscle confusion workouts to keep it fresh for both your body and mind.

MEAL PLAN:
Click here to get the HASfit Guide to Losing Fat, Muscle Building Meal Plan, Vegetarian Meal Plan, or Vegan Meal Plan.

INSTRUCTIONS:
The exercise plan outlines 13 weeks worth of bodybuilding routines. Each week utilizes a new muscle growth technique with 5 Р6 workouts per week and 1 Р2 OFF days. You may mix up where you take your OFF days as long as you take the correct amount of days OFF for the week. Depending on your level of fitness, you may need to adjust the plan for your needs. Try your best to complete each exercise routine in its entirety.

EQUIPMENT:
This muscle building program requires basic fitness equipment. The body building plan requires dumbbell’s, a barbell, and a cable pulley machine. If you don’t have access to any particular equipment used, then just swap out the exercise with one of your favorite movements for that body part or check out our exercise index for a replacement.

WARM-UP and COOL DOWN:
Start each workout with the warm up exercises and end each workout with cool down exercise stretches for flexibility







Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1
Hypertrophy Training
Drop Sets Upper Body – Muscle Building EmphasisDrop Sets Legs – Muscle Building EmphasisDrop Sets Arms – Muscle Building EmphasisOFFDrop Sets Upper Body – Muscle Building EmphasisDrop Sets Legs – Muscle Building EmphasisDrop Sets Arms – Muscle Building Emphasis
Week 2
Strength Training
Vin Diesel WorkoutBlizkrieg 5 Minute Workout+
Six Pack Abs In 5 Minutes
21 Partial Reps WorkoutOFFThor WorkoutBodyweight Strength Training Without WeightsOFF
Week 3
Hypertrophy Training
High Volume Back and Biceps WorkoutHigh Volume Leg WorkoutInterval Walk / Jog / Sprint
+
Six Pack Abs In 3 Minutes
OFFHigh Volume Chest and Triceps WorkoutInterval Walk / Jog / Sprint
+
Six Pack Abs In 6 Minutes
OFF
Week 4
Strength Training
Taylor Lautner WorkoutCompound Strength Training WorkoutInterval Walk / Jog / Sprint
+
Shredding 8 Minute Abs
OFFTotal Body Strength TrainingCross Training WorkoutOFF
Week 5
Hypertrophy Training
Muscle Building Chest and Triceps WorkoutLower Body RoutineMuscle Building Back and Biceps WorkoutOFFMuscle Building Chest and Triceps WorkoutMuscle Building Leg WorkoutMuscle Building Back and Biceps Workout
Week 6
High Intensity Interval Training – HIIT
Barbell Complex Workout RoutineMan Of Steel Superman WorkoutDark Knight Rises Batman WorkoutOFFWarrior Tom Hardy WorkoutBodyweight Exercises WorkoutOFF
Week 7
High Intensity Interval Training – HIIT
High Intensity TrainingAvengers WorkoutHIIT WorkoutOFFHigh Intensity Training ExercisesRun the StairsOFF
Week 8 Hypertrophy TrainingBodybuilding Back Workout
+
Bodybuilding Biceps Workout
Lower Body RoutineBodybuilding Chest and Triceps WorkoutOFFBodybuilding Back Workout
+
Bodybuilding Biceps Workout
Muscle Building Leg WorkoutBodybuilding Chest and Triceps Workout
Week 9 Strength / Hypertrophy TrainingDrop Sets Upper Body – Strength EmphasisDrop Sets Legs – Strength EmphasisDrop Sets Arms – Strength EmphasisOFFDrop Sets Upper Body – Strength EmphasisDrop Sets Legs – Strength EmphasisDrop Sets Arms – Strength Emphasis
Week 10 Hypertrophy TrainingHigh Volume Back and Biceps WorkoutHigh Volume Leg WorkoutInterval Walk / Jog / Sprint
+
Eight Minutes to Ripped Abs
OFFHigh Volume Chest and Triceps WorkoutInterval Walk / Jog / Sprint
+
Six Pack Abs In 6 Minutes
OFF
Week 11 Strength TrainingVin Diesel WorkoutCardio Kickboxing21 Partial Reps WorkoutOFFThor WorkoutBodyweight Strength Training Without WeightsOFF
Week 12 High Intensity Interval Training – HIITMixed Martial Arts WorkoutFunctional Training WorkoutHigh Intensity WorkoutOFFWarrior Tom Hardy WorkoutSpeed Training Workout
+
Run the Rack Dumbbell Curls
OFF
Week 13 Hypertrophy TrainingMuscle Building Chest and Triceps WorkoutLower Body RoutineMuscle Building Back and Biceps WorkoutOFFMuscle Building Chest and Triceps WorkoutMuscle Building Leg WorkoutMuscle Building Back and Biceps Workout