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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 – 6 workouts per week and 1 – 2 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

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1
Hypertrophy Training
Drop Sets Upper Body – Muscle Building Emphasis Drop Sets Legs – Muscle Building Emphasis Drop Sets Arms – Muscle Building Emphasis OFF Drop Sets Upper Body – Muscle Building Emphasis Drop Sets Legs – Muscle Building Emphasis Drop Sets Arms – Muscle Building Emphasis
Week 2
Strength Training
Vin Diesel Workout Blizkrieg 5 Minute Workout+
Six Pack Abs In 5 Minutes
21 Partial Reps Workout OFF Thor Workout Bodyweight Strength Training Without Weights OFF
Week 3
Hypertrophy Training
High Volume Back and Biceps Workout High Volume Leg Workout Interval Walk / Jog / Sprint
+
Six Pack Abs In 3 Minutes
OFF High Volume Chest and Triceps Workout Interval Walk / Jog / Sprint
+
Six Pack Abs In 6 Minutes
OFF
Week 4
Strength Training
Taylor Lautner Workout Compound Strength Training Workout Interval Walk / Jog / Sprint
+
Shredding 8 Minute Abs
OFF Total Body Strength Training Cross Training Workout OFF
Week 5
Hypertrophy Training
Muscle Building Chest and Triceps Workout Lower Body Routine Muscle Building Back and Biceps Workout OFF Muscle Building Chest and Triceps Workout Muscle Building Leg Workout Muscle Building Back and Biceps Workout
Week 6
High Intensity Interval Training – HIIT
Barbell Complex Workout Routine Man Of Steel Superman Workout Dark Knight Rises Batman Workout OFF Warrior Tom Hardy Workout Bodyweight Exercises Workout OFF
Week 7
High Intensity Interval Training – HIIT
High Intensity Training Avengers Workout HIIT Workout OFF High Intensity Training Exercises Run the Stairs OFF
Week 8 Hypertrophy Training Bodybuilding Back Workout
+
Bodybuilding Biceps Workout
Lower Body Routine Bodybuilding Chest and Triceps Workout OFF Bodybuilding Back Workout
+
Bodybuilding Biceps Workout
Muscle Building Leg Workout Bodybuilding Chest and Triceps Workout
Week 9 Strength / Hypertrophy Training Drop Sets Upper Body – Strength Emphasis Drop Sets Legs – Strength Emphasis Drop Sets Arms – Strength Emphasis OFF Drop Sets Upper Body – Strength Emphasis Drop Sets Legs – Strength Emphasis Drop Sets Arms – Strength Emphasis
Week 10 Hypertrophy Training High Volume Back and Biceps Workout High Volume Leg Workout Interval Walk / Jog / Sprint
+
Eight Minutes to Ripped Abs
OFF High Volume Chest and Triceps Workout Interval Walk / Jog / Sprint
+
Six Pack Abs In 6 Minutes
OFF
Week 11 Strength Training Vin Diesel Workout Cardio Kickboxing 21 Partial Reps Workout OFF Thor Workout Bodyweight Strength Training Without Weights OFF
Week 12 High Intensity Interval Training – HIIT Mixed Martial Arts Workout Functional Training Workout High Intensity Workout OFF Warrior Tom Hardy Workout Speed Training Workout
+
Run the Rack Dumbbell Curls
OFF
Week 13 Hypertrophy Training Muscle Building Chest and Triceps Workout Lower Body Routine Muscle Building Back and Biceps Workout OFF Muscle Building Chest and Triceps Workout Muscle Building Leg Workout Muscle Building Back and Biceps Workout