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