Loading...
3-Day Split Muscle Hypertrophy Plan
Bulking
Beginner
Machine strength
Plan Details
The 3-Day Split Muscle Hypertrophy Plan routine by scampbell9 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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
Routine detail
Day 1
Workout 1: Upper Body
Est. 83 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,15,15 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 2
Workout 2: Lower Body
Est. 150 min
10 exercises
Barbell Deadlift
3 Sets x 6,8,8 Reps
Elliptical Training
1 Set
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Bench Weighted Decline Crunch
3 Sets x 12,15,15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 3
Workout 3: Upper Body
Est. 52 min
7 exercises
Barbell Push Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Fly
3 Sets x 12,12,15 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
