3 Day Muscle Mass Workout

Cutty March 13, 2013 68
3 Day Muscle Mass Workout
pinit fg en rect gray 20 3 Day Muscle Mass Workout

This 3 day muscle building split is going to add some mass to those bones. Couple this workout with a good diet and you are going to gain lots of muscle and strength.

This split works based on progressive overloading. Complete 4 sets of 8 reps per exercise and work on adding weight each week. When you get to where you have 3 weeks in a row you miss a weight, drop the weight 10 pounds and restart the process.

Keep rest intervals low as possible, ideally 90 seconds on compound barbell movements and 30-45 seconds on all other movements.

Monday – Chest and Tricep

  • Bench Press
  • Dumbbell Flies
  • Chest Press Machine
  • Close Grip Bench
  • Skull Crushers
  • Rope Tricep Extensions

Wednesday – Back and Bicep

  • Deadlifts
  • Pullups
  • Barbell Rows
  • EZ Curl Bar Curls
  • Dumbbell Preacher Curls
  • Hammer Curls

Friday – Legs and Shoulders

  • Squats
  • Standing Calf Raises
  • Hack Squats or Front Squats
  • Military Press
  • Arnold Press
  • Dumbbell Lateral Raises

If you have any comments or questions, feel free to leave a message below!

Written by Cutty

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  1. mat March 24, 2014 at 10:38 pm - Reply

    Hi Cutty, greetings from Australia.

    Love the site and the no nonsense/fad approach.
    With this weekend do you see any negatives for swapping fridays day for wed?
    I like to get the legs out of the way as early in on the week as poss!

    • Cutty March 25, 2014 at 9:22 am -

      Hi Mat,

      Put the days in the order you like doing best, it will let you get legs out of the way so you don’t dread them on Friday haha.


  2. Terry March 25, 2014 at 3:18 pm - Reply

    I don’t have access to a gym and all I have is a Smith Machine with 335# of weight and I have some dumbbells and a seperate Olympic straight bar and I really want to do CT’s workout. So my question to u is, is it possible? And if possible what would my routine consist of?

    • Cutty March 25, 2014 at 11:08 pm -

      If you don’t have the stands to do squats and bench it’s hard to do any workout. If you find a workout you like, substitute whatever equipment you have. So if you can’t do an overhead barbell press, use dumbbells.


  3. Andreas, 16 June 25, 2014 at 5:36 am - Reply

    Hi Cutty, and thanks for some great tips! I wondered if I can do this program with 3 sets of 8-12 reps, instead of 4 sets. I tought that i could start with a weight on 8 reps and work my self up to 12, before adding more weight? I’m 16, I’m skinny and I’m a beginner. Do you think it will fit me? I want to gain weight, build on some mass and get ripped!

    • Cutty June 25, 2014 at 11:56 pm -

      The secret behind the 4 sets of 8-12 reps is it will help fatigue your muscles and help you really get some mass going. Beginners can pretty much go in the gym and do anything they want and make great gains. Check out my noob gains article for some other ideas man.

      Let me know if you have any other questions.


  4. John August 7, 2014 at 2:56 pm - Reply

    How would I know to deload? Let’s say I can get to 3 sets of 8 but my fourth I can only do 6.

    • Cutty August 7, 2014 at 7:47 pm -

      I usually try to deload every 3rd or 4th week. You will start to feel weak, have multiple consistent times training that you just can’t push the weight the same, could get sick and have a hard time to sleep.

      It’s good to struggle and you will fail, but don’t think you need to deload every time you miss some lifts.

      Keep pushing on man.


  5. Bobby G. August 9, 2014 at 3:30 pm - Reply

    Do the workouts have to be done in that exact order? Like if I don’t do the bench press first will it affect me if I decide to do it later?

    • Cutty August 10, 2014 at 1:42 am -

      You are better off to do the big compound lifts first but I mean you can do them however.


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