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Mass Gain - 3 Day Split - Push/Pull/Legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Mass Gain - 3 Day Split - Push/Pull/Legs routine by ElliotHewish 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. 65 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
2 Sets x 8 Reps
Cable Wood Chop
7 Sets x 8 Reps
Thu
Pull - Back, Biceps, Traps, Forearms
Est. 50 min
7 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Sat
Legs - Quads, Hamstrings, Calves
Est. 68 min
10 exercises
Bridge
3 Sets
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
