Loading...
Mass Gain - 3 Day Split - Push/Pull/Legs
Bulking
Intermediate
Dumbbell
Plan Details
The Mass Gain - 3 Day Split - Push/Pull/Legs routine by terizius is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 Day Push/Pull/Legs Split with abs Designed primarily from EMG research to determine the exercises that activate the most muscle fibers. That should make this a very effective workout. Aim to add slightly more weight or reps every week (not to exceed 10-12 reps) Remember that consuming enough calories is essential to building mass. Note - I am a hard-gainer just getting back in the gym. As I progress in this workout, I will record any positive results and edit it from time to time.
Routine detail
Tue
Push - Chest, Shoulders and Triceps
Est. 56 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Pull - Back, Biceps, Traps, Forearms
Est. 50 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Sat
Legs - Quads, Hamstrings, Calves
Est. 56 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Plank
2 Sets
