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Build Muscle Mass: 3-Day Split
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Body
Plan Details
The Build Muscle Mass: 3-Day Split routine by changwatre is a 4 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
Legs & Core
Est. 69 min
15 exercises
Pull-Up
2 Sets x 8 Reps
Jump Squat
2 Sets x 14 Reps
Dumbbell Lunge
3 Sets x 18 Reps
Single-Leg Calf Raise
3 Sets x 60 Reps
Barbell Squat
4 Sets x 20 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Cross Body Crunch
2 Sets x 12 Reps
Mountain Climber
3 Sets x 32 Reps
Squats Cross Knee
3 Sets x 14 Reps
Bent Knee Side Angle Pose
2 Sets x 8 Reps
Leg Raise
2 Sets x 12 Reps
Leg Pull-In
2 Sets x 14 Reps
Bodyweight Side Lunge
2 Sets x 16 Reps
V-Up
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 2
Back & Biceps
Est. 59 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Day 3
Chest, Shoulders, Triceps
Est. 78 min
12 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Exercise Band Reverse Fly
3 Sets x 8 Reps
Day 4
Cardio, Kick Boxing
Est. 46 min
23 exercises
Pull-Up
3 Sets x 8 Reps
Running
1 Set
Mountain Climber
2 Sets x 20 Reps
Push-Up
3 Sets x 8 Reps
High Knee Running
1 Set x 20 Reps
Jumping Jacks
2 Sets
Squats Cross Knee
2 Sets x 20 Reps
Single-Leg Calf Raise
2 Sets x 20 Reps
Jump Squat
1 Set x 10 Reps
V-Up
2 Sets x 20 Reps
Bent Knee Side Angle Pose
1 Set x 20 Reps
Barbell Good Morning
2 Sets x 20 Reps
Running
1 Set
Cat Stretch
1 Set x 20 Reps
Cobra
1 Set
Shoulder Stretch
1 Set x 20 Reps
Push Up Toe Touch
2 Sets
Bear Crawl
1 Set
Squats Cross Knee
1 Set x 20 Reps
Decline Push Up
2 Sets x 20 Reps
Bodyweight Side Lunge
2 Sets x 20 Reps
Squat Floor Touch
2 Sets
Push-Up to Side Plank
2 Sets x 20 Reps
