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Build Muscle Mass: 3-Day Split
ELITEAUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Build Muscle Mass: 3-Day Split routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pack lean muscle mass on with this 3-day split strength training program. Each training session (about an hour) focuses on two different muscle groups. Rest 24-48 hours between sessions. Possible Training Formats: - Monday/Wednesday/Friday or - Monday/Thursday/Sunday Day 1: Focus is Legs and Core. 8 exercises. 52-minute training session. Day 2: Focus is Back and Biceps. 7 exercises. 51-minute training session. Day 3: Focus is Chest & Shoulders. 7 different exercises. 58-minute training session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs & Core
Est. 54 min
8 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8,6,6 Reps
Machine Leg Extension
3 Sets x 8,6,6 Reps
Parallel Bar Hip Raise
3 Sets x 12,10,8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20,15,12 Reps
Plank
1 Set
Day 2
Workout 2: Back & Biceps
Est. 53 min
7 exercises
Day 3
Workout 3: Chest & Shoulders
Est. 59 min
7 exercises
