3-Month Full Gym Plan for Mass Gain, Posture Improvement & Growth
This 3-month gym plan focuses on hypertrophy, mass gain, posture improvement, and overall
strength.
It includes machine-based exercises for safety, stability, and maximum muscle engagement.
Follow the plan for consistent progress in muscle development, joint health, and increased overall
size.
The program is designed to help you grow, improve posture, and work towards building a
muscular, defined physique.
Ensure you are also following the correct nutrition, supplementation, and recovery routine for the
best results.
Weekly Training Breakdown (5 days a week, 3 months)
Monday - Upper Push (Chest, Shoulders, Triceps)
Warm-up: 5-10 minutes cardio (Treadmill brisk walk, Band external rotation)
Main Workout:
- Chest Press Machine: 4x8-12
- Incline Chest Press Machine: 3x8-12
- Cable Chest Fly (Middle): 3x12-15
- Shoulder Press Machine: 4x8-12
- Cable Lateral Raise: 3x12-15
- Tricep Pushdown (Cable, V-Bar): 4x10-12
- Overhead Tricep Extension (Cable Rope): 3x12-15
Posture & Stretching:
- Cable Face Pull: 3x20
- Chest Opener Stretch: 3x30 sec
Tuesday - Lower Body (Legs, Glutes, Core)
Warm-up: 5-10 minutes cardio (Cycling, Dynamic Leg Swings)
Main Workout:
- Leg Press Machine: 4x8-12
- Leg Extension Machine: 3x12-15
- Leg Curl Machine (Seated/Prone): 3x12-15
- Smith Machine Bulgarian Split Squat: 3x10/sisi
- Cable Kickback (Glutes Focus): 3x12-15
- Seated Calf Raise: 4x15-20
- Standing Calf Raise Machine: 3x15-20
Core:
- Cable Woodchopper: 3x15/sisi
- Hanging Knee Raise (Ab Station): 3x15
Wednesday - Upper Pull (Back, Rear Delt, Biceps)
Warm-up: 5-10 minutes (Rowing Machine, Band Pull Aparts)
Main Workout:
- Lat Pulldown Machine: 4x8-12
- Cable Seated Row (Wide Grip): 3x8-12
- Machine Assisted Pull Up: 3x6-10
- Straight Arm Pulldown (Cable): 3x12-15
- Rear Delt Machine (Reverse Pec Deck): 3x12-15
- Cable Bicep Curl (Bar Attachment): 4x10-12
- Cable Hammer Curl (Rope Attachment): 3x12-15
Posture & Stretching:
- Wall Angels: 3x20
- Child's Pose Stretch: 3x30 sec
Thursday - Lower Body (Posterior Chain Focus)
Warm-up: 5-10 minutes cardio (Cycling, Bodyweight Lunge)
Main Workout:
- Smith Machine Romanian Deadlift: 4x8-12
- Glute Kickback Machine: 3x12-15
- Standing Single-Leg Curl Machine: 3x12-15
- Cable Reverse Lunge: 3x10/sisi
- Leg Press (Close Stance, Glutes Focus): 3x12
- Seated Calf Raise Machine: 4x15-20
Core:
- Cable Reverse Crunch: 3x15
- Plank Hold: 3x60 sec
Friday - Full Body + Light Cardio
Warm-up: 5-10 minutes cardio (Elliptical, Dynamic Stretching)
Main Workout:
- Cable Goblet Squat (Cable Low Pulley): 3x10-12
- Chest Press Machine: 3x10-12
- Lat Pulldown Machine: 3x10-12
- Shoulder Press Machine: 3x10-12
- Cable Lateral Raise: 3x12-15
- Cable Tricep Extension: 3x12-15
- Cable Bicep Curl: 3x12-15
Cardio:
- Rowing Machine/Cycling: 20 minutes moderate pace (HRmax 65-70%)
Saturday - Active Recovery
- Full Body Stretching: 20 minutes
- Walking: 20-30 minutes
- Foam Rolling (if available)
Sunday - Full Rest
- No training
- Focus on sleep, hydration, and good nutrition
Supplements & Nutrition (Supporting Mass Gain)
- Protein: Whey (Post-Workout), 2x per day (30g each)
- Creatine: 5g/day (Mon-Sat, Cycle off Sunday)
- Omega-3: 1g/day (for joint health and inflammation control)
- Pre-Workout (Optional): Caffeine-based for energy
- Multivitamin: Daily for general health
- Water: 3-4 liters/day
