Muscle Building Split Program

This is an advanced, 3-day split, muscle building program designed to increase muscle size to all major muscle groups.

Each exercises offers between 30-40 repetitions using heavy loads. Once you are able to push beyond the suggested repetitions, increase the weight by 5 percent for upper and 10 percent for lower body exercises.

Each subsequent workout is about 10-minutes longer than the previous training session.

Program Features:

Day 1: Targets the Back and Biceps
Includes 6 total exercises and workout time is about 65-minutes. Each exercise has 4 sets.

Day 2: Targets the Legs & Core
Includes 10 total exercises and workout time is about 75-minutes. The first two movements are part of your warm-up. Each exercise has 3-4 sets post warm-up.

Day 3: Targets the Chest & Shoulders
Includes 6 exercises and workout time is about 85-minutes.
Each exercise has 4 sets.

Take two days off after completing Day 3 and repeat the sequence for the following week. For the best results, follow this routine for 8-weeks.

As you're aware, strength training is only part of the process when trying to build muscle. Add plenty of sleep and proper nutrition to the mix to be successful.



Stay Strong,



MICHAEL WOOD, CSCS
Jefit Team