Mass Gain - 3 Day Split - Push/Pull/Legs

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RATING: 55 (FROM 223 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Tuesday
Thursday
Saturday

Push - Chest, Shoulders and Triceps 7 exercises, 56 mins

Barbell Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Tricep Extension	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Bent-Over Raise	3x8 reps	rest: 90s
Hanging Leg Raise	3x8 reps	rest: 90s

Pull - Back, Biceps, Traps, Forearms 6 exercises, 49 mins

Barbell Deadlift	3x8 reps	rest: 120s
Weighted Pull-Up	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Neutral Grip)	3x15 reps	rest: 90s

Legs - Quads, Hamstrings, Calves 7 exercises, 56 mins

Barbell Squat	3x8 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 90s
Cable Standing Leg Curl	3x8 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Plank	2x8 reps	rest: 120s