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Build Muscle Mass: 3-Day Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Build Muscle Mass: 3-Day Split routine by JThorning 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. 0 min
8 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 2
Workout 2: Back & Biceps
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Workout 3: Chest & Shoulders
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dip
1 Set x 10 Reps
