3 Day Split Muscle Hypertrophy

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day beginner muscle hypertrophy program that is used to increase muscle size. The goal is to follow the plan for 4-weeks switching between an upper body & lower body workout. There are 3 sessions you need to perform in a given week. Workouts are to be completed every other day in a given week with “active” recovery scheduled on the weekends.

Workout A

Day 1 - Upper Body

Day 2 - Lower Body

Day 3 - Upper Body

As with any muscle hypertrophy plan, strength training is a key ingredient. Nutrition, however, is the “must have” component that needs be checked off each day and over the course of each week. This has to happen for the next month in order to build metabolically active lean muscle mass.

Work on consuming at least 1 gram of protein per kilogram of body weight each day. This can feel like a chore at times. Make sure you eat high density, nutritious meals. When you need to supplement with a whey protein drink make sure it contains all the essential amino acids especially leucine which is a branch-chain amino acid and critical for muscle protein synthesis.

Stay Strong!

MICHAEL WOOD, CSCS
JeFit Team

Day 1
Day 2
Day 3

Workout 1: Upper Body 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 150s
Barbell Bent-Over Row	3x8 reps	rest: 150s
Dumbbell Shoulder Press	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12,15,15 reps	rest: 60s

Workout 2: Lower Body 5 exercises, 0 min

Barbell Deadlift	3x6,8,8 reps	rest: 150s
Machine Leg Press	3x10,12,12 reps	rest: 90s
Machine Seated Leg Curl	3x8,10,10 reps	rest: 90s
Machine Calf Raise	3x8 reps	rest: 90s
Bench Weighted Decline Crunch	3x12,15,15 reps	rest: 60s

Workout 3: Upper Body 6 exercises, 0 min

Barbell Push Press	3x8 reps	rest: 150s
Cable Seated Row	3x10 reps	rest: 90s
Dumbbell Bench Press	3x8,10,10 reps	rest: 90s
Dumbbell Fly	2x12,12,15 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s