Mass Gain - 3 Day Split - Push/Pull/Legs
Shared By : terizius
Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1152 / 45897

Average Rating

55

167 votes

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Description

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 Push - Chest, Shoulders and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 8 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 90 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 8 3 Progress Chart

Triceps

Dumbbell Decline Triceps Extension Dumbbell Decline Triceps Extension 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 90 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 90 sec 8 3 Progress Chart
Thursday Pull - Back, Biceps, Traps, Forearms
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 8 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 90 sec 8 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 90 sec 8 3 Progress Chart

Forearms

Neutral Dumbbell Wrist Curl Over Bench Neutral Dumbbell Wrist Curl Over Bench 90 sec 15 3 Progress Chart
Saturday Legs - Quads, Hamstrings, Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 8 3 Progress Chart

Upper Legs

Standing Leg Curl Standing Leg Curl 90 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 15 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 15 3 Progress Chart

Abs

Plank Plank 120 sec - 2 Progress Chart