Pumping your muscles up isn't just about lifting and grunting. There are lots of little tricks that you can use to your advantage, and one of these is negative reps. This term refers to the lowering phase of the lift, when we extend our muscles - something that most of us just plough through on the way to contracting our muscles. By emphasising this phase and stopping gravity from doing all the work, you'll generate force from a completely new angle, creating the potential for new growth.

The exercises in the three workouts here target the upper body, lower body and core. The first set of each exercise is to be done as negative reps. Take three to six seconds to lower the weight in each of these reps and, if possible, ask a training partner to assist you in lifting the weight. Rest for one minute between sets and two minutes between each exercise. Leave two to three days' rest between workouts.

If you haven't followed the first two parts of our three-month plan, don't worry - this workout will build muscle anyway.