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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 Takawi is a 7 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
Mon
Nader Push
Est. 50 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Nader Pull
Est. 56 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Fri
Legs - Quads, Hamstrings, Calves
Est. 41 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Plank
2 Sets
Any
optional Push - Chest, Shoulders and Triceps
Est. 37 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
Machine Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Any
optional Pull - Back, Biceps, Traps, Forearms
Est. 50 min
10 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 Concentration Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Any
optional Arm Day
Est. 61 min
8 exercises
EZ Bar Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Any
optional shoulders arms
Est. 30 min
6 exercises
Kettlebell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 8 Reps
