Workout programs / Gain muscle for men / Muscle 3

MUSCLE 3

Keep up your progress with FizzUp’s simple and effective program Muscle 3: the third installment of the best-selling Muscle program series. Get equipment-free strength training workouts that are optimized to suit your fitness level.

  • 3
    Weeks
  • 25
    Average duration
  • No equipment
190 ratings
75% of users recommend this program

Week 1
  • Day 1: Upper body
    5 min
  • Day 2: Lower body
    3 min
  • Day 3: Upper body
    4 min
  • Day 4: Lower body
    3 min
Week 2
  • Day 1: Upper body
    5 min
  • Day 2: Lower body
    2 min
  • Day 3: Upper body
    5 min
  • Day 4: Lower body
    3 min
Week 3
  • Day 1: Upper body
    5 min
  • Day 2: Lower body
    3 min
  • Day 3: Upper body
    5 min
  • Day 4: Lower body
    3 min

  • Key exercises

    Decline wide-grip push-ups

    Explosive staggered push-ups

    Decline pike push-ups

    High pull-ups

    Chin-ups

    Assisted pistol squats

    Single-leg decline glute bridges

  • Bryson
    "A great program if you want to keep doing bodyweight workouts. Although I'm used to working out with weights in a gym, this program was a lifesaver while I was stuck at home during lockdown! With lots of challenging workouts, you can tell it’s designed for some major muscle gain. 💪🏽👌🏽👍🏽"
  • Hassan
    "An excellent program that helped me take my muscle building up a notch. I love bodyweight workouts, so I had a great time with Muscle 3."
  • Arnold
    "With this program, I was able to work all the muscles in my body (especially my torso). I packed on more muscle really quickly and noticed a real change in my physical and mental toughness."
  • Bryson
    "A great program if you want to keep doing bodyweight workouts. Although I'm used to working out with weights in a gym, this program was a lifesaver while I was stuck at home during lockdown! With lots of challenging workouts, you can tell it’s designed for some major muscle gain. 💪🏽👌🏽👍🏽"
    Hassan
    "An excellent program that helped me take my muscle building up a notch. I love bodyweight workouts, so I had a great time with Muscle 3."
    Arnold
    "With this program, I was able to work all the muscles in my body (especially my torso). I packed on more muscle really quickly and noticed a real change in my physical and mental toughness."